{"id":747,"date":"2010-10-08T15:04:42","date_gmt":"2010-10-08T22:04:42","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=747"},"modified":"2010-10-09T06:46:52","modified_gmt":"2010-10-09T13:46:52","slug":"hamstring-strains","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=747","title":{"rendered":"Hamstring Strains"},"content":{"rendered":"<p>So, I have been swamped with work and marathon training, hence the recent delay in a new blog post.\u00a0 Well, yesterday during a short 3 mile run (I am in taper mode with a 10\/17 event) I experienced an acute left hamstring strain.<\/p>\n<p>Hamstring strains are common and can produce incredible pain and limit function.\u00a0 Most hamstring strains occur as the swing leg is coming forward and the knee is nearing full extension.\u00a0 Essentially, it is a stretch type injury as the hamstring works to decelerate the momentum of the lower leg.<\/p>\n<p>Injuries may be casued by inadequate warm-up, a sudden increase i training intensity\/volume, fatigue, stiffness, weakness or muscle imbalances.\u00a0 A prior injury may also increase your risk for re-injury.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-748\" title=\"hamstring\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2010\/10\/hamstring-280x300.jpg\" alt=\"hamstring\" width=\"280\" height=\"300\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2010\/10\/hamstring-280x300.jpg 280w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2010\/10\/hamstring.jpg 402w\" sizes=\"auto, (max-width: 280px) 100vw, 280px\" \/><\/p>\n<p>I have been running for years and am 5 months into my marathon training, so why now?\u00a0 I honestly think it may be related to my speed yesterday.\u00a0 My body naturally leans toward a 7:25 pace, but when I looked down at my Garmin yesterday at the point\u00a0of pain, it said 6:54.\u00a0 Yikes!\u00a0 I was 1.25 miles into the short run.<\/p>\n<p>I decided to keep running and slow my pace back to 7:30.\u00a0 While I was able to complete the run, my lower hamstring was very tight and sore after the run.\u00a0 Obviously, I have been\u00a0icing regularly the last 24 hours.\u00a0 No running today either.\u00a0 I anticipate a quick recovery since the strain is mild and I am very fit.\u00a0 But, what is the best way to prevent re-injury?<\/p>\n<p>I have a quick article summary from the Journal of Sports &amp; Orthopedic Physical therapy Journal for you to read that underscores how important functional movement rehab is in comparison to just static stretching and strengthening.<\/p>\n<p><a href=\"http:\/\/www.jospt.org\/issues\/articleID.260,type.2\/article_detail.asp\" target=\"_blank\"><strong>Click here to read the summary of the journal article<\/strong><\/a><\/p>\n<p>Now, with respect to running, agility may not be necessary.\u00a0 Running is fairly linear (straight line) so what may be more important to gage capacity to return to running may be some of the following:<\/p>\n<ul>\n<li>Absence of pain with active knee straightening<\/li>\n<li>Absence of pain with walking<\/li>\n<li>No pain with single leg hopping<\/li>\n<li>Minimal to no muscle belly tenderness<\/li>\n<\/ul>\n<p>In the end, you will need to let pain guide you.\u00a0 Some will return faster than others, but inside of 21 days (the end\u00a0of the subacute healing phase) you must be aware of the fragility of the tissue as it heals.\u00a0 I am confident this will not derail my marathon, but the lesson learned is to watch your starting pace as\u00a0it may lead to some muscle strain.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, I have been swamped with work and marathon training, hence the recent delay in a new blog post.\u00a0 Well, yesterday during a short 3 mile run (I am in taper mode with a 10\/17 event) I experienced an acute left hamstring strain. Hamstring strains are common and can produce incredible pain and limit function.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[109,33,7,31,12],"tags":[125,127,126],"class_list":["post-747","post","type-post","status-publish","format-standard","hentry","category-flexibility","category-hamstring-injuries","category-injury-prevention","category-knee","category-running","tag-hamstring-injury","tag-hamstring-pull","tag-hamstring-rehab"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamstring Strains - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=747\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamstring Strains - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"So, I have been swamped with work and marathon training, hence the recent delay in a new blog post.\u00a0 Well, yesterday during a short 3 mile run (I am in taper mode with a 10\/17 event) I experienced an acute left hamstring strain. 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