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It’s our Ambassador <a href="https://www.facebook.com/jopaveyruns">Jo Pavey</a> and her Tip of the Month - May <br /> <br /> Hamstring Problems<br /> <br /> Hamstring problems are a common complaint for runners and if you’ve ever had a hamstring injury you’ll know they can be quite painful and sometimes tricky to get rid of! The problems vary in severity from generalised soreness and aching to mild strains or to more serious tears. Sudden hamstring tears can happen in longer distance runners however they are more common in explosive power type events like shorts sprints or events like long jump and high jump.<br /> <br /> But if you do feel your hamstring go suddenly rather than generalised aching whilst you’re running, it is likely to be a strain or a tear. If this happens it’s important not to try to continue running as this will cause more damage. Of course with a more serious tear there would obviously be no way you would be able to attempt to continue running!<br /> <br /> With all sudden muscle injuries it’s best to follow the RICE method which you’ve probably heard of for the first few days following the injury. This is as follows:<br /> <br /> R for rest - stop activity,<br /> I for ice - apply ice regularly (not directly onto the skin, unless using an ice massage)<br /> C for compression - Use a bandage, ideally a compression type one to reduce swelling.<br /> E for elevation - elevate the leg to lessen the swelling.<br /> <br /> When returning to running you’ll need to take it slowly and it’s a good idea to see a therapist for specific treatment and advice beforehand. Gentle hamstring stretches are good, but it’s so important to ensure you don’t overstretch whilst the muscle is repairing. Cautious strengthening exercises can begin after the initial injury has healed. When you’re able to start running try gentle jogging in combination with walking to begin with.<br /> <br /> Hamstring strains and tears can occur due to sudden increases in training loads, especially if speed work is introduced too quickly. Hill sessions can also cause problems if they’re not built into your training program gradually. Also warming up adequately before more intense workouts is crucial to get your muscles ready and make them less susceptible to injury.<br /> <br /> In endurance type runners like most members of our community are, it’s more common to get problems with the feeling of persistently tight and sore hamstrings rather than all out tears. In this case it’s more likely to be due to biomechanical factors such as muscle imbalances and stiffness around the lower back and pelvis. So it’s a good idea to work on these issues if your hamstrings often feel sore and achy. Runners often have tight quadriceps and hip flexors which cause excessive anterior pelvic tilt, this leads to over lengthened and weak hamstrings, and lower back muscles tend to tighten. To help correct imbalances, stretch your quadriceps, hip flexors and low back muscles regularly. But always stretch your hamstrings with caution rather than overstretch them and you could use foam rolling for any specific areas of spasm. <br /> <br /> Strengthening your core muscles is also important to counteract excessive anterior pelvic tilt. Another thing to work on is exercises that activate the glutes as weak glutes that are not functioning properly result in the hamstrings being overworked. For example bridging exercises where you lie on your back with your feet flat on the floor and you raise your hips. When you’re running check your running form too as problems with form and over-striding sometimes cause hamstring strains, and if you do interval work ensure you have enough easy days between sessions.<br /> <br /> Before workouts, focus on dynamic type stretching movements so your muscles are ready for action and reserve the more static sustained type stretches for afterwards. It’s good to keep your hamstrings flexible but don’t overdo it. Over-stretching hamstrings can exacerbate muscle imbalances that frequently cause the problem.<br /> <br /> Discomfort in the hamstring area can also be due to sciatica which means there is irritation of the nerve roots arising from your spine. It’s a good idea to seek advice from a therapist particularly if your pain is severe. In the long term working on muscle imbalances and core stability will help to prevent recurrence.<br /> <br /> Good luck with it! Hope anyone struggling with pesky injuries can get back out there soon!<br /> <br /> Jo x

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