Need some advice - hamstring injury

[WeavingWonk]

I confess to having been quite despairing yesterday, convinced I will be on the bench for months. Feeling a little better today and ready to ask for advice.

Back story- two weeks ago I ran intervals, and ignored (or more accurately, forgot) advice to increase turnover rather than stride. Next day my left leg hurt behind the knee when bent. Physio worked on the knots in the muscles and relieved it. Told me I had strained my hamstring (but can't go back to him as prescription ran out and it was for my shoulder anyway!)

To make a long story short, I kept running every other day, but Jeffing the runs and focusing on not overstriding. Lots of stretching and foam rolling. Yesterday, though, my right glute was acting up, and my left leg was tight. But I went ahead and thoroughly stretched and went out anyway, wanting to just run (not Jeff) for the first time in over two weeks. To my great regret. I ended up having to walk 2.5k back to the 🚗 because my 🦵 hurt too much to run any more. Consolation prize was my 50 mile postcard for LEJOG9!

By yesterday afternoon my entire leg was aching. Very sore behind the knee when bent. Little pains in left buttock. Calves etc all reactive. Going up and down stairs was not easy. Alternated 🧊 and heat. Used my fingers to massage out knots. Took ibuprofen at bedtime.

Woke up with much less pain and was able to walk a mile with the 🐕 this 🌄. But my leg aches and everything I read suggests I could be out of action for weeks. Any suggestions for a speedier recovery? I am hoping recommendations include long walks at least!

And in the long term, what are your favorite exercise programs for glute and hamstring strength? Pretty sure I have always had dormant butt syndrome - and I have been a bit neglectful of doing the work to build that strength. My cardiovascular ability to 🏃‍♀️has grown quicker than my muscles.

Thanks for any advice you can offer!

[RunnerFive]

I would keep up walking as long as its not aggravating anything. Some glute exercises I like are clams, monster walks, hip abduction in lying or standing, single leg squats, bridges and single leg bridges. If these are easy then you can use a resistance band to increase the challenge. Ones focusing on single leg are good as your glutes help to stabilise your pelvis and hip when youre doing things on one leg, which you need to do a lot when running!

It sounds like you are doing the right things so hopefully it will get better soon! All the best!

[WeavingWonk Graduate10 in reply to RunnerFive]

Thanks! I have added the exercises that were not on it to my list. I really must get better about doing them regularly.

[Sandraj39 Graduate10]

Eek! Really sorry to read this - so frustrating but here’s hoping you won’t be out for too long.🤞I can’t give advice on your injury but glute bridges and clams are the exercises I do for hips and glutes, although I have to confess I am terrible at doing them regularly!🙄