Preventing Hamstring Strain

Courtesy SMIT of Atlanta

Ever get that cramped feeling in the back of your leg on a long run? Does your leg ever “grab-up” while doing speed work? You are probably experiencing hamstring tightness and/or strain. Long distance running can develop muscular endurance in specific hip and leg muscles, leaving some muscles strong and tight and others weak. Tight muscles, specifically hamstrings will prevent you from being able to “stride-out” during your workouts. By giving you a few tips on treating and recognizing hamstring tightness and/or strain, we hope to help you minimize your chances of injury and improve your race times.

Hamstring strain usually presents itself with either a sudden onset (that “grabbing-up” with acute pain) or a much more gradual onset with tightness. The most common causes of hamstring strain are : hamstring strength imbalance, lack of flexibility, muscle fatigue and insufficient warm-up. Other causative factors can be over-training, improper form, terrain and insufficient endurance.

Runners with weak abdominals have trouble with hamstring tightness because of the pull that the pelvis puts on the hamstrings and posterior thigh. If the muscles in the pelvis are weak and tend to fatigue quickly, it is difficult for a runner to maintain proper posture. Incorporating specific exercises, such as stability training, drills, and flexibility to eliminate the imbalances, will help to prevent injury and improve race times. These exercises will help by building strength in the abs and oblique muscles, thereby, relieving some of the pull on the hamstrings. These exercises will also decrease the strain on the lower back, thus creating better form and posture.

Many will argue that stretching is not a necessary ritual when participating in a running program. Stretching does however increase your range-of-motion, thereby, improving your running technique and increasing your stride length. All of these factors reduce your risk of injury. Stretching the hamstrings on a consistent basis will allow your stride to return to its natural length. Active/assisted stretching is safer than other methods. These stretches are performed by contracting opposing muscles groups (in this case: quadriceps) and stretching the primary (hamstrings). This form of stretching makes it difficult to go beyond “normal range” and overstretching. With other stretches, like passive and ballistic, you may cause further injury. Flexibility: Active and Assisted Stretching, by Aaron Mattes is a great source for these stretches. Stretching is important—but only when done correctly.

Don't forget about your bodies fluid and electrolyte balancing when taking in to account these other tips for treating an injury. Making sure to keep these fluid stores up to par will help prevent cramping, muscle fatigue and lack of coordination. DO NOT WAIT UNTIL YOU ARE THIRSTY!! - that's too late. Fluids should be taken regularly throughout exercise regardless of thirst.

Another injury preventative would be the regular use of massage in your training. This was illustrated in a Track & Field News article in 1979. It stated, “Massage is a vital part of systematic training. It is a must in basic conditioning.” Including massage can help decrease recovery time as well as aid in maintaining optimum levels of relaxation, flexibility and nutrition in your muscle tissue. Massage can therefore enable you to train at a higher level.

These tips are provided to arm you with the information needed to help keep your body healthy throughout your training. Care should always be taken when beginning and/or changing your workout routine. Consult your sports physician, chiropractor, trainer and/or massage therapist before beginning a new strength/flexibility program. If you would like more information regarding the information in this article, please call the staff at SMIT @ 770-984-8889.