Persistent hamstring

Three months ago I ran a bit too far on some hills. Although I was doing regular strengthening exercises at the time, it seems they were not enough and the hills were too much for the hamstrings on my left leg. I don't think this initial injury was too bad, I only noticed it later on in the shower. I could walk, but it was sore. After a few days of rest+ice followed by a week of rehab exercises, I began running again as part of the rehab. For the next 3 weeks I did strengthening exercises and built up to comfortably running 5k, 3 times a week. I started to increase the length of these runs and aggravated the hamstring.


Since then I've tried to heal the re-injured the hamstring with rest then rehab. But each time I manage to re-injure it (once cycling, once doing lunges). After each re-injury I heal more slowly and get stuck at a lower level on the 'ladder' of rehab exercises.

Right now I can't get beyond doing 3 x 20 standing knee flexions (stand on one leg and bend the other one using just gravity as resistance). Walking for more than 15 mins aggravates it. Because of the repeated re-injury I've had periods of keeping the weight off my left leg, and I believe this has caused my muscles on that leg to visibly atrophy compared to those on my right.


This is all very frustrating - I can't even go for walks, let alone run or cycle! Any advice greatly appreciated.

Matthew

Hi Matthew 158315,

It seems like you have re-injured your hamstrings.

Muscle lesions generally take 20-30 days to heal (depending on several factors). However, from a biochemical point of view the healing process continues for months. It is paramount during the recovery process to properly stimulate muscle fibres. Neither low nor excessive loads are indicated. I know that it is difficult to know the right amount of load, but it key as it properly helps muscle fibres healing.

Previous muscle lesions are among the most important factors for reoccurrence of injuries. Other factors such as biomechanics, posture, muscle flexibility, muscle imbalances and many others need to be considered in cases like yours.

If you have not done so yet, I would suggest to integrate your progressive muscle strengthening program with Nordic hamstring eccentric exercises. Better if supervised by a sports therapist. Nordic hamstring eccentric exercises are demonstrated to be among the best exercises for injuries prevention.

Let us know how your injury evolves.

Regards

Thanks, Guiydo, for your comments and advice. I've arranged to see a physiotherapist, because, as you say, it is difficult for me to judge the right amount to load needed for full healing.

Matthew

Hi Matthew,

Let us know what your physiotherapist finds and suggests you.

Regards