just started running, and now a hamstring injury :(

swisspea

Hi! After a very spur of the moment decision 2 weeks ago to get out and go for a "run" (something I've never done in my life, except for on the treadmill). I went out a few times over the past 2 weeks, and it's been great (probably 2/3 of the time is spent running, and 1/3 walking- huffing a puffing). 2 days ago I went out for a great run (though it was quite cold out), then yesterday I did a normal 40 yoga routine, afterwards I went to work (I tutor children in English) and the little girl I was tutoring sat on my lap while doing some work (very normal and hasn't resulted in pain in the past). Afterwards, I was running uphill to get the train home and suddenly felt sharp horrible pain in the back of my right thigh mid-stride I hobbled over to the train (with a few whimpers), and then painfully hobbled home. When I got home I realized that both hamstrings were quite sore, the right one was significantly worse. My lovely husband drew me a warm bath with some salts, and it made me feel much more comfortable. It was still quite sore after the bath, but it helped.

Anyways, I have stayed off it today and it is still quite sore (I can walk without a limp) and I just want to know if any other runners had this injury when started, and what I could do to try and heal it as fast as possible? What can I do in the future to try and make this not happen again? And finally, did running in the cold have anything to do with it? If so, how can I help that this winter?

I'm not trying to self-diagnose here, I'm not bruised or in terrible pain, a bit of pain and discomfort really. I just want to know if anyone here has some advice

maemiller

keep massaging it. if you have a foam roller or the stick use that and maybe hot & cold compresses.

did you stretch before your run? I usually warmup, stretch, do my run, cool down then stretch again. Ive never had any problems with my hamstrings in hot or cold weather.

You may want to do some strength training exercises like deadlifts to strengthen those hamstrings

99clmsntgr

I've had that happen playing softball, I think it's just a pulled muscle. maemiller is right, keep massaging it, make sure you stretch, at least until you know it feels better (I only stretch pre-run about half the time, depends on whether or not I've done a good job warming up...). If you have any IcyHot or Tigerbalm or anything similar, that will help, too.

Keep working it, it will get better.

stayxtrue

Okay, I havent had issues with my hamstring, but I have had massive issues with my Calf muscles. I sought a physio and cold compression helps. Also massaging them.

The other thing is how old/new are you runners?
Do you have flat feet?

One thing that has helped me is compression tights! These things are amazing, they can be expensive but they are soooo worth it!

Stretching is one thing where most people go wrong, and they dont actually stretch enough, they only do the main stretches that they know of. I suggest learning all of these ones and trying to do as many of these as possible.
http://www.coolrunning.com/engine/2/2_1/126.shtml

The main thing is you need to rest. But try and get back into as soon as you feel like you can.

good luck

swisspea

Thanks! I DO have flat feet, I wear arch supports in almost all of my shoes. I see now that my biggest mistake was not stretching :S So silly, as I KNOW I should stretch (and I practice YOGA!) and I won't go out again without stretching (after a good rest).

Okay, I havent had issues with my hamstring, but I have had massive issues with my Calf muscles. I sought a physio and cold compression helps. Also massaging them.

The other thing is how old/new are you runners?
Do you have flat feet?

One thing that has helped me is compression tights! These things are amazing, they can be expensive but they are soooo worth it!

Stretching is one thing where most people go wrong, and they dont actually stretch enough, they only do the main stretches that they know of. I suggest learning all of these ones and trying to do as many of these as possible.
http://www.coolrunning.com/engine/2/2_1/126.shtml

The main thing is you need to rest. But try and get back into as soon as you feel like you can.

good luck

stayxtrue

Have you had a decent pair of runners fitted for your feet?

Here in australia we have a shop called the Athletes foot, they have all this technology which sees how you walk and where the most pressure is in your feet. They then try and match a show as best as they can to your foot.

Your shoes are one of the biggest things in running.

Also compression tights will help with those cold winter mornings there are cheaper ones out there

swisspea

I have a decent pair of shoes, but getting fitted for a new pair couldn't hurt. I'm from Canada, and I remember Athlete's Foot! unfortunately, I don't think that shop exists anymore, but I can go to the running room and get fitted. I'll be back to Canada for Christmas and it will be top on my list of things to do. Here in Switzerland, it's impossible for me to find shoes in my size (42/US 11), so it will have to wait 4 weeks.

I've been looking online, and compression tights look like a good buy- thanks for the advice!

Barneystinson

Absolutely get fitted for a pair of running shoes at a good running shop. I also have flat feet and since getting fitted and getting professional insoles made, my running has been much less painful.