tightness of hamstring?

[imagination30]

i have been runing for about 2 weeks straight. , and recently like just the other day one of my hamstrings felt really tight , i could take alive to help this one time before , but this time its like a sore hurt. , so i did some running light joging to help get the soreness out.. but its still lingering , what would you guys advice for this ... ive iced it down the other night it helped , for the moment , made my leg limp after though..

 

[Texas84]

Are you running every day? Might want to do every other day and do some cross-training on your off days. Biking, swimming, yoga, etc. Jeff Galloway says to give yourself a recovery day between runs. I had plantar that was due to tight calves and stretching helped me.

 

[imagination30]

tex 84 - i have noticed when i sit down for a long time , say at the computer etc. - and get it feels like when your foots asleep , then it i can stand .. but its more like at the band of my knee riught in that area~,

 

[SleepingMonk]

Mob WOD

http://www.mobilitywod.com/


http://www.mobilitywod.com/2012/01/episode-361365-pathomechanics-and-it-band-hell.html

 

[LuLaSue]

Yoga...

Forward bending with the knees bent deeply at first. Then, lean forward to the balls of the feet rock to the heels then back to the balls of the feet. Lift the sit bones to the ceiling, slowly straighten the knees as much as you can. The slower the movement, the better.

Happy stretching!:wave:

 

[unkadug]

Yoga...

Forward bending with the knees bent deeply at first. Then, lean forward to the balls of the feet rock to the heels then back to the balls of the feet. Lift the sits bones to the ceiling, slowly straighten the knees as much as you can. The slower the movement, the better.

Happy stretching!:wave:

What is a sits bone? Pelvis. maybe?

 

[LuLaSue]

What is a sits bone? Pelvis. maybe?

Anatomically part of your pelvis (the ischial tuberosity, to be exact), the sit bones are quite literally the bones under the flesh of the butt that you sit on.
The butt bones...


Send your seat (your butt) to the ceiling.

 

[Kristia]

I agree with tex 84...make sure you are giving yourself time off in between runs. I don't do much cross-training (although I should!) but I only run 3-4 days a week. Cross train by biking, swimming, lifting weights, yoga or even walking. You will use different muscles but still get the exercise benefits. You maybe having some muscle cramping where a foam roller maybe able to massage out the cramp. I use "The Stick" which is painful but works miracles on muscle cramps. I also agree with everyone who suggests stretching. Very important!

That being said, I don't have alot of experience with hamstring injuries. My experience is in knee injuries!

 

[Ariel484]

Yeah, like everyone else I'd suggest definitely working rest days and stretching into your schedule. You might also want to look into a couple more things...

1. Strength training for your legs (squats, lunges, etc.)
2. Foam rolling or using The Stick (heavenly! It hurts SO good! )

Here's an article from Runner's World with some other stuff you can try. If the pain gets really bad I think you're going to probably want to think about taking a few days off until it goes away. Good luck! :wave:

 

[imagination30]

thanks you guys you guys rock , !! , i ran/jogged today after taking monday off , i had to do something bc it was like hurting , but i have found a rhytham of light jog... but the run didnt hurt as bad today.. , it actully felt Good.. ( im on vaction starting friday , so ill be away from my runing rotuine , but i plan to walk some and light jogging with my sister!:sohappy:

 

[Clamman73]

Foam roller is my new best friend...Never knew how tight my IT band was and how knotted up my calf muscles were. So good on the quads and hamstrings too.

I try to use it before and after a run to help prevent soreness later on...

 

[Fievel]

I love the foam roller. It hurts, but it's like a deep tissue massage.

I've just started some yoga....definitely gets you stretched out.

 

[joel_maxwell]

Foam roller is my new best friend...Never knew how tight my IT band was and how knotted up my calf muscles were. So good on the quads and hamstrings too.

I try to use it before and after a run to help prevent soreness later on...

You cant foam roll enough.

My recommendation, stretch. Stretch a lot. A limber body is a healthy body. A great hamstring stretch is the following: Standing with feet shoulder width apart, take one leg or the other and step straight forward about 18inches (or whatever is comfortable), keep legs straight and slowly lean toward the foot that is in front. Keep those legs straight and feel the stretch. Hold for 10-2 seconds. When done, bend both knees and stand up. Quickest Hamstring stretch.

 

[imagination30]

Update: just got back from vaction .. , did 2 days of mountian runs and 4 days of cross training with the insainty work outs...