Sore Hamstring

[[old] JaneG]

I'm having a difficult time with my hamstring. I have been rowing for 2.5 years (6.5million), early this past spring I started running again with no initial problems. I registered for a marathon (Jan 8th), and now I have a really sore hamstring. I am wondering if I should take total rest (not desirable), just row easily, or can I mix it up with some light rowing & walk--with a little running mixed in. I really want to do this marathon -- I'm gonna walk it if I have to-- but, I don't want to fall to far behind. My long run is up to 11 miles now, and that was 2 weeks ago. I would appreciate any help!!!!!<br /><br />Thanks, Jane

[[old] slo_boat]

Jane,<br /><br />You've discovered the myth of crosstraining! They key to success in any event is specificity. That means that if you want to run a marathon, you're going to have to train to run a marathon. That means putting in the miles on the road. Your hamstrings are injured because you are in great condition from rowing, but you are in lousy condition for running. <br /><br />Rowing is a great cardiovascular exercise, and it works nearly every muscle in your body. However, the stress that it puts on the chest and front delts and the hamstrings and hip flexors is slight. In addition, the exercise is all concentric contraction. <br /><br />In running, hamstrings provide a lot of your locomotive force. In addition, particularly at heel strike, your hamstrings are subject to a strong eccentric contraction.<br /><br />Now for some good news! You may only be suffering from delayed onset muscle soreness. Your legs are not as strong as you think they are, particularly your hamstrings, and that 11 miler may have been enough to cause DOMS. If that is the case, you can exercise easily and you'll feel better in a few days. <br /><br />If you have a real injury, your only option is to take some time off. <br /><br />In either case, you need to spend more of your effort training for your marathon run than you do on the erg. You should also seriously consider some weight work. Pay particular attention to eccentric contraction of the hamstrings during the first 20 degrees or so of the range of motion (the position that your leg is in before, during, and after heel strike). One approach you might consider is the superslow program. Look for a few threads by Yoda on this forum.<br /><br />If you haven't been stretching, now's a good time to start. Forget about the usual before or after run stretches that most runners do. That is a good way to injure yourself. Instead, warm up with some easy exercies for about 15 minutes. Then spend about 15 minutes stretching. The key is to stretch just to the point of tension, not further. Hold the stretch for 30 seconds or more. A minute is better. Do each stretch 2 or more times. <br /><br />You might also want to do some running drills. The drills will help improve your running by strengthening supporting muscles. One drill is high knees. Run slowly and lift your knees as high as possible. This will strengthen your hip flexors and teach you to lift your feet when you run. Another drill is butt kicks. Run slowly and try to kick yourself in the rear as you run. This strengthens your hamstrings, teaches you to lift your feet, and helps you with push off. Also try side-to-sides, cross overs, or skipping. For side-to-sides move laterally down the road. For cross overs, do the same thing, but cross your feet and emphasize your trunk rotation. These two drills strengthen your adductors and abductors. The crossovers strengthen your trunk muscles. Skipping is just what it sounds like. Exagerate the knee lift. It teaches you to lift your feet and helps you run lighter on your feet. You can do each drill for 25 meters and work up to 50 meters. Speed is not as important as the range of motion. Work up to several sets of each.<br /><br />Good luck! <br /><br />PS, January 8th sounds like Disney. Say, "Hello!" to Mickey Raton for me. <br />

[[old] JaneG]

slo boat,<br /><br />Thanks so much for all of your information!!! You have given me much to think about. I was trying to train for the marathon using 3-4 days running (2 or 3 @ 5-6 miles and one long run) and 3 days rowing (one hour each). Maybe (after this feels better) I should change that ratio!? (I shouldn't give up rowing altogether while I am training???) I am also grateful that you mentioned stretching... Everything that I had read stressed NO stretching, and that seemed extreme. How would I get a really tight and sore hamstring to loosen up without light stretching after a gentle warm up? What do you think about using heat on the muscle to help it feel better? I'll also have to check out Yoda's information, and try out the exercises you mentioned. <br /><br />Yep, we're (the whole family) doing Disney. I'll forward your hello's!<br /><br />Thanks, Jane

[[old] slo_boat]

<!--QuoteBegin-JaneG+Aug 29 2005, 11:36 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(JaneG @ Aug 29 2005, 11:36 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->slo boat,<br /><br />Thanks so much for all of your information!!!  You have given me much to think about.  I was trying to train for the marathon using 3-4 days running (2 or 3 @ 5-6 miles and one long run) and 3 days rowing (one hour each).  Maybe (after this feels better) I should change that ratio!?  (I shouldn't give up rowing altogether while I am training???)  I am also grateful that you mentioned stretching...  Everything that I had read stressed NO stretching, and that seemed extreme.  How would I get a really tight and sore hamstring to loosen up without light stretching after a gentle warm up?  What do you think about using heat on the muscle to help it feel better?  I'll also have to check out Yoda's information, and try out the exercises you mentioned.  <br /><br />Yep, we're (the whole family) doing Disney.  I'll forward your hello's!<br /><br />Thanks, Jane <br /> </td></tr></table><br /><br />Hi Jane,<br /><br />By all means keep rowing! Just focus on the event that you have made your priority.<br /><br />Avoid stretching until the pain subsides. Once that happens, then gentle slow stretches into tension are fine. Don't stretch into pain; that will move you backward. Think about relaxing the muscle during the stretch, and longer hold times are generally better.<br /><br />If you are still in the acute phase of the ijury, ice is better than heat. Don't ice for more than about 15-20 minutes though. Long periods of icing can actually increase inflamation. Once the inflamation subsides, heat is helpful. Don't over do it, and limit the heat to 15-20 minutes. The idea is to increase blood flow, not to roast yourself.<br /><br />Massage may also help. Some people use sticks with rollers on them to work their hamstrings. If you don't have a local store, you may find them at Road Runner Sports.<br /><br />Best of luck.<br /><br />(If another version of this post shows up, I'm sorry for the duplication. I submitted something earlier, but it seems to have vanished.)<br /><br />