Have you picked up a hamstring injury while running?

Hamstring injuries can be painful. Unfortunately runners can be very prone to suffering hamstring injuries. It’s an unwelcome development for any runner, because it can keep you off the track for months. Let’s look at what a hamstring injury is and how you can recover from one.

 

Where is your hamstring?  Technically there are four hamstring muscles in each leg. When runners talk about injuring their hamstring they are usually referring to biceps femoris, the outer hamstring. It runs down the back of your thigh. It’s attached at the hip and the outer knee.

 

How can you injure your hamstring? If your leg muscles are too flexible, you may be prone to over stretching the muscle, causing injury. Conversely, if your leg muscles are very stiff, they may not stretch enough, also causing an injury. A muscle imbalance may also impact your hamstrings. If your quadriceps are more developed than your hamstrings you could be setting yourself up for recovery-based downtime.

If you notice a very sharp, sudden pain, stop running immediately and seek professional assistance. If the pain develops and doesn’t dissipate over time, you may be able to continue running through the pain but it’s still not a good idea in the long term.

 

How can you avoid a hamstring injury? Try to shorten your stride to reduce pressure on the muscle. Wear lightweight running shoes and warm up appropriately before getting out the door. Stretches that target the hamstring are invaluable. Use them whether you’ve already incurred the injury or are trying to avoid it. In addition to stretching before the run, stretch during it, too. The muscles naturally fatigue over long runs, so plan a quick stop to stretch them out, 15 seconds on each side.

 

How can you recover from a hamstring injury? Agility, stability, and core strength training all reduce the chances of recurring injury or it becoming chronic. Avoid pool running as it does not stress the hamstring appropriately. Wear lightweight running shoes, as any additional weight causes strain. Take care to rehabilitate the muscles properly. If the process is rushed or mishandled, hamstrings can have reduced flexibility and impaired coordination, which can encourage further injuries down the track.

 

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

 

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site

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