Common Running Injuries…
In an ideal runner’s world, every step of every mile would be 100 percent pain-free. The reality is that many runners constantly deal with a slight (or not so slight) disturbance—a tender foot, a tight hamstring, a pain in the Achille’s tendon, a whiny knee.
Think of running pains in terms of a spectrum. At one end you have severe, full-blown injuries—call it the red zone- which includes stress fractures that require time off. The other end, where you’re in top form, is the green zone. Mild, transient aches that bug you one day, and disappear the next, sit closer to the green end. Unfortunately, many runners get stuck in the middle—the not-quite-injured but not-quite-healthy yellow zone.
Whether you land in the red, linger in the yellow, or return to the green end of the spectrum depends largely on how you react when that first stab of pain hits. You can reduce your risk of ending up in the red zone if, at the first sign of an issue, you back off your mileage, reduce the intensity of your runs, start a treatment program, and develop a proactive long-term injury-prevention strategy, such as strength training, stretching, and regular foam-rolling. Therapy is like homework, none of us like having to do it, but if you don’t do it, the issue will come back.
The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks. So when our hamstrings are too tight or weak to perform well, we notice it. Seven percent of poll respondents say their hamstrings have bugged them this past year.
WHO’S AT RISK?
Hamstring issues usually arise because these muscles are weak—often from being too long or too short. Counterintuitive as it might seem, very flexible people are prone to hamstring problems because their overly stretched-out muscles are more vulnerable to damage. On the flip side, people who can barely touch their toes or who sit for long periods of time are also at risk. Tight, short muscles are under greater tension. Another factor is muscle imbalance: Many runners’ quadriceps overpower their hamstrings, which sets them up for injury.
CAN YOU RUN THROUGH IT?
If the pain comes on suddenly and strong and the area bruises, you may have a true pull and you’ll need extended rest—months—before you can run again. If it’s a less severe, chronic overuse injury, you can usually run, but it’ll take some time before you’re back in the green zone. It can sometimes take a long time to heal hamstring issues. Running a slow, easy pace is usually less bothersome than attempting intervals or hill repeats. Bicycling, pool running, and swimming are good alternative activities.
Strengthen your hamstrings with one-legged hamstring curls (raise the bar with both legs, then slowly lower it one leg at a time) and one-legged deadlifts. Also ask us how to do PAILs (Progressive Angular Isometric Loading) exercises where you are stretching and strengthening at the same time in order to increase your useable functional range of movement.
PREVENT A RELAPSE
Stay strong with bridges: Lie on your back with your feet on a chair or exercise ball. Raise your hips, then lift one leg into the air. Slowly lower your hips back down to the floor, using the supporting leg. Return that leg to the ball. Repeat the exercise with the other leg. Also, compression tights during or after running can aid blood flow.
When U.S. champion miler David Torrence felt his hamstring tighten up, he took the next day off and went to his chiropractor. “My pelvis was misaligned, causing my hamstring to do extra work,” he says. “I took it easy for a few days, iced the hamstring four times throughout the day, and was improved within a week.”
Often with a chronic hamstring injury, Active Release Technique® or Functional Range Release® are required as well to stimulate the healing process.
Hamstring Signs: How to Proceed
Sharp, sudden, strong pain and possibly even a snap or pop sound while running. The area is bruised.
Chronic achiness and tightness that forces you to slow your pace and shorten your stride.
Pain-free while climbing hills and doing speed work, even after long periods of sitting.