Hamstring

[Sisteract5]

Hi. I’m continuing to consolidate with 30-34 mins slow runs - about 8 mins per k. I’ve had nagging ache from back of knee up back of leg for quite some weeks and have just put Voltrol gel on before each run . Really aching today and wondering if this is a hamstring injury and what I need to do. I really struggle if I don’t keep to a routine and worry that if I have to take a break I may not go back to running. Is there a quick way to sort this and how do I know if hamstring or just normal aching following a run? Thank you

[IannodaTruffe Mentor]

Do you stretch after every run?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

If it persists consult a physio.

[Sisteract5 Graduate in reply to IannodaTruffe]

I do - I follow the one on the NHS link which I think you probably sent when I first started the program and am religious in doing them for right time as made that mistake in the early days …

[IannodaTruffe Mentor in reply to Sisteract5]

There is no quick fix way to cure an overused or damaged muscle apart from rest and possibly massage along with appropriate exercises that a medical professional has given you.

The red flag is always raised in my mind if someone says they have to use analgesics for every run. Pain is your body telling you that something is not right. We all get minor niggles, but pain indicates an issue that needs addressing.

You might try a foam roller, but not on the back of the knee, only above and below the knee. Otherwise, see a physio.

[Sisteract5 Graduate]

Thanks Ian - that’s really helpful