Tore my left hamstring (non dominant leg) yesterday for the first time ever (never had a hamstring injury prior to that).
Happened during a grass speed session (end of second 40m rep). Not sure exactly what to put it down to. I think it may be due to one of these reasons:
I didn’t really do a full warm-up yesterday (just static stretching (HF, 90/90, gastroc), glute activation exercises (bridges, clams, birddogs, scorpions), 5 x 40m @ 75%, then did 40m max effort sprints, it was also a cold evening so I probably needed to do warm up even more(?).
I was also sprinting with football boots for the first time (normally sprint in trainers/joggers) and I seemed to be going much faster than I normally do (sprinting felt much easier with the soccer boots) - so I might have been going too fast, too quickly (overstriding(?)).
Imbalances? I’ve been working extra hard on glute activation and hip mobility since the start of this year because of my shin splints problem and have improved both considerably. Also my quad/ham strength is still lopsided towards quads (been working on improving my pathetic leg curl numbers over the last 1-2 months, as well as hip extension lifts which I’ve always done).
I’ve been reading a bit about treatment and rehab today, so I just want to clear some things up:
I’ve been doing R.I.C.E - though not much elevating (above heart level) since I’m studying for exams right now, is this a problem? I also don’t have a compression bandage, so I’m just tying up a soccer shirt (polyester and lycra combo) over the hamstring, is that fine, or would it be better to wear compression leggings in place? How long should I be compressing it? Should I be (self) massaging as well?
Should I continue to R.I.C.E after the initial 5-7 days?
How long should it take to fully recover? - it isn’t a grade 1 as I couldn’t continue running after I did it, and it doesn’t seem as severe as grade 3 descriptions, so I’m guessing it’s grade 2. From what I’ve read it takes about 4-6 weeks to get back to normal activity, is that about right? Even if I am able to return to full speed training I probably won’t because of fear of re-doing it (probably just stick to tempos, weights and do 15-20m hills instead of sprints for a while).
That’s all I can think of now. I might have some more questions later…
ahhh it seems like injuries are so hard to prevent once you get one! same thing just happened to me, except I think its grade one. I could run right after I got it, but obviously didnt. I could just tell.
lots of ice and advil. compress and elevate too. If you can, get light ems going on. start stretching it out in 2-3 days. Did you lost any flexibility at all? I seemed to have full flexibility a day or 2 after, but still decent pain, which is weird in my opinion.
Anytime you introduce anything new into your routine (for instance new footwear) you have to be careful. Obviously the lack of warm-up doesn’t help. Do you get massage regularly? And how did the hamstring feel on the first rep? Is the ground level or are there divots everywhere like most grass fields?
Always look first for the obvious issue first (warm-up) and only after you address that do you look to other changes- which may not really be necessary.
The majority of physios will prescribe stretching and hamstring curls and send you back playing without developing or improving your weak hip extension.
Train hip extension until strength is sufficient to manage the loads and forces needed and train properly with proper warmups as Charlie points out.
Thanks guys. So it’s down to improper warm-up then. I’ve learnt my lesson. Still not sure about question 1 and 2 at the end of my original post, any help there?
US - don’t have any flexibility. I can extend the leg, without any real pain, but once I lean forward to stretch I can feel pain. Can’t flex the hamstrings either. That’s why I think it’s grade II and not grade I.
Blinky - I don’t get a massage regularly, but I do soft tissue work with a hockey ball regularly (normally part of wam-up and cool down), but I don’t really work on my hamstrings, mainly the quad/HF, ITB/TFL, peroneals, calves.
Hamstring felt fine on first rep, there were no real warning signs.
Ground is fairly level, not perfect, but better than most grass fields. I always pick a patch with no noticable divots to sprint on when I’m going ME.
Well, okay, I thought I strengthened all the right muscle groups. I powerlifted extensively until I developed exceptional strength for a person my weight and age(3x bodyweight deadlift for example), yet for some reason my body couldn’t handle sprinting. Granted, my warmups back in the day were lacking, but they weren’t that bad. Or maybe they were? I can’t find a clue as to why I’ve gotten hurt so much sprinting. Lifting never did that to me.
Warmup used to be 400m run, a couple static stretches for each muscle group, 10 pushups, 10 situps, high knees 20m, butt kicks20m, bicycle kicks 20m, 2 10m sprints at 90% intensity. If that warmup is considered bad or lacking, then I can finally START to blame something for my rash of injuries.
Ravadongon- When I had my grade II tear(well I was LIMPING for a few days…so could it have been grade III? I dunno), I was the same way. It took me like 2 weeks before things even started to feel noticeably better though. As soon as you can I’d try myofascial release. I’d say the sooner you can clean up the hamstring the better. My right has tons of scarring I’m sure of it, though I’ll admit it was probably a worse tear than yours. =/ Maybe you can get a compression sleeve/wrap for your hamstring too, at least for some support right now.
Yes, that warm up isn’t very sufficient for a speedworkout it looks like. At least not for me. I usually spend at least 25-30 minutes to ensure I’m really warm and ready.
Sprint form, or deadlift/powerlifting form? Lifting form is pretty good, sprint form…could be better I posted up my form on here actually, and was told my hips and lower back were really tight apparently.
I thought my strength was pretty well balanced though. I did lots of various exercises in my routines, hitting the muscles at different parts of the range of motion, different approaches to similar exercises(change of angle or use of dumbell or barbell etc), and my lifts were in a good balance too. I always tried training my weaknesses. RDLs I never really did, but I’m confident I could pull a lot. I’m just generally strong overall.
So right now I’m looking at warmups and form as possible factors. Probably jumping right back into sprinting after a layoff due to other injuries(layoff due to ankle sprain then ended up with bad hammy pull…which led to layoff then got shin splints) was a big one too.
I’m really not trying to hijack this thread, lol sorry ravadongon.
I have a theory on ham pulls that could see ham curls as the culprit in your situation.
You say that you have been working on your pathetic leg curls for the last 2 months and I wonder if the contraction in the concentric part of the curl can , if overdone create a shortening of the muscle so that when it is contracted in the eccentric portion of the legs cycle in a sprint that a pull can result.
I have found after a lifetime of hammy pulls that cessation of curls and focussing on reverse lep presses on a universal machine as mentioned in cfts and bum kicks in the warm-up has eliminated the problem .
Try at least 30-45min. without hurrying, thus progressively moving into the groove (both physically and mentally). It’s kind of like tribal drumming and dancing where there’s a natural (gradual) intensification of rhythmic elements… ending in a climax where people go crazy and “special” things happen. A 60min warm-up is not unusual, even longer when incorporating call rooms etc. in bigger meets.
Moreover, don’t be afraid to have a few minutes break between elements – between jogging, stretching, dynamics, drills and build-ups – where you simply walk around shaking your legs or whatever makes you feel “the pulse for the day”. Also, try longer build-ups with lesser intensity rather than just 10m @ 90%. Perhaps something like: 1x 80-100m easy, more stretching, dynamics or just shaking, 1x 40-60m a little bit faster, again some shaking or dynamics whatever, and finally perhaps 20-40m @ still a little bit faster.
It’s not always about what you do, but how you do it, and sometimes just doing nothing special between warm-up elements might have a very positive effect on overall tone. It takes time to get into a ready but relaxed state.
Re-did my hamstring today after trying tempo (65-70%) runs for the first time (felt a twinge on the 5th effort) Everything had been going well up until that point, was back to squatting and deadlifting what I was before I got injured. Doesn’t feel as bad as the first pull/tear did, but it’s very disheartening nonetheless. Any ideas on how I could better strengthen my hamstring in the swing phase to prepare for sprinting next time?
Oh and Sprinter68, I think you could well be right regarding the leg curls. I’m definitely not doing them again.
I posted up my form on here actually, and was told my hips and lower back were really tight apparently.
Everything had been going well up until that point, was back to squatting and deadlifting what I was before I got injured. Doesn’t feel as bad as the first pull/tear did, but it’s very disheartening nonetheless. Any ideas on how I could better strengthen my hamstring in the swing phase to prepare for sprinting next time?