Trainers, phys therapists - hamstring strain

Mollydolly10

I must have strained my bicep femoris in both legs from the recumbent bike last night, which is a machine I never ever use (http://www.livestrong.com/article/511302-what-are-the-functions-of-the-biceps-femoris-muscles/). It hurts in the muscle that is on the back, outside of my knees, and up toward my thighs, maybe 4-6 inches of soreness, and it feels sore when I bend my knees.

Unfortunately I can't seem to get a good stretch out of them, and this safe to run on? (I'm in marathon training right now). I just ran 3 miles easy tonight and they don't feel any worse. They don't hurt when I run, I can just FEEL the muscle cause it was stretched too much.

I know nothing about this muscle, so any physical therapists or personal trainers who know the muscles well, can you help me out??

Thanks SO much - it's just from a strange muscle I've never felt before!

ansonrinesmith

If it doesn't hurt to run, it's likely they are just sore, not torn.

choirgirl1130

hot shower and extra stretching for a few days should help. be sure not only to stretch your hamstrings, but your hip flexors as well since you were seated while exercising...those muscles will shorten and throw your low back out.
blessings to you!

TrainingWithTonya

Yeah, I agree with the above. If you can run without additional pain (IE: OMG! I Can't Walk Pain) then you probably haven't torn anything. I'd recommend stretching the hamstrings and the iliotibial band to help with the discomfort and maybe soak in a hot bath. If it doesn't go away in 3-4 days, then have it checked by a doctor.

Mollydolly10

Thanks all! The more I look into it, the more it sounds like ITBS :-( I have not had any IT band issues in ALL of my running, then I go out and have bad form on the recumbent bike and now I'm aching! I have my foam roller and it definitely hurts when I roll it, so I guess I keep doing that? Going to do some more research today. let me know if you have any advice

TrainingWithTonya

I have a PowerPoint that I did for my Care and Prevention of Exercise Injuries class that is specifically over Iliotibial Band Friction Syndrome. I'd be glad to email it to you if you want. It is a basic overview of the injury and then a review of a study about an exercise treatment plan, including pictures of the exercises used to treat it. If you want it, PM me with your email address and I'll send it to you.