16 replies to this topic

[downunder runner]

I have had a hamstring ache problem for 3 months and it getting me so down.  I am on my second physio who is now looking at my running technique and posture..pelvis area.  I have perhaps lost strength since having 2 babies in the last 3.5 years.  I do have a tendency to over stride a little, but i amstriking on my mid foot.

I have been running consistently for 11 years now.

Anyway, what technique tips do you have ??? I just want to run fast again...sick of slow runs. I miss speed work.  Getting depressed about losing fitness and speed. Did a 10km in 46 mins which is 7 mins slower than my Pb.  Would be happy to run under 44 soon.  Go away hamstring problem!! Well. Off to do my excercises now from physio.
D

[FitzCameron]

I started doing a few of these and also have been recently skipping rope - a great workout and good for leg speed.
I watched this series of videos yesterday which I incorporated into my session this morning - they look simple enough (no they're not....)

FC

[HillsAths1]

Downunder, just a couple of suggestions

what were you doing running wise when you were doing 39 minutes for 10km? Most likely you need to get back to doing that sort of work again.

Yes you may have issues with your pelvis etc, but it likely to very hard for you to determine what those issues are on your own so you may need to see a running coach who will assess what you are currently doing that is causing the pain. Is it a tear or tightness? recently I have had issues with some nerves that I believe started from my back and worked through to my hamstrings and calves and have caused lots of pain an extended break until I felt it was ok to run again has helped and I am now back running again, and just need to build back to where I was previously.

[downunder runner]

Fitzcameron, thanks for the videos!

HillsAths1, no it is not a tear, aches during any type of run, feels tight, despite the fact that I am extremely flexible, I do yoga 3-4 times a week.  I have developed some weakness in my core and pelvis and hip area so my physio believes...I am very slightly out of alignment and it cannot hurt to work on strength in these areas anyway.  She believes I am using my hamstrings too much in running because of slightly over striding and need to activate my gluteus and core MORE...so I have been doing 'scooter' type exercises with each foot while stationary, bridges and knee presses against the wall....as well as trying to run with a slight lean (which I do anyway), mid foot strike, shorter strides.

I was doing heaps more speed work when I was running sub 40 min!!  I also had only 1 child at the time!  I do not feel I can get to this level of hard work speed sessions until my hamstring behaves!!  

It seems it will never go away..had it for nearly 3 months, other physio said it not inflammation, suggesting tendonopathy instead..Told rest is not the answer and tried rest also, no luck.  

[downunder runner]

Great video just watched it...I was told Also to lean forward a bit to use gluteus and don't let hamstrings do all the work!

[Colin]

downunder runner, I am curious why she thinks you are overstriding per se. Is it the distance between footfalls or is she measuring angle of lower leg at strike. You can have a massive stride but steep angle (close to vertical) and it wouldn't be an overstride and vice versa of course.

My 'money' on most of these 'hammy tightness' issues - especially if you stretch liberally and otherwise quite flexible there is 'nerve referral'. There are not many sports doctors and specialists who can work this out so hardly likely a physio can 'see' things just by observation.

Speaking from many years personal experience- and a student of 'good running form'.

[downunder runner]

Hi Colin...it is so nice to know I can come on this forum knowing genuinely other runners are helping each other, thanks.  Well, the physio videoed me and it looks as if my angle of lower leg is not at right angle..ie, i am landing ahead of my foot. It is NOT huge however and we cannot see the video at the side and only judging it by a front view.

So what would I do for nerve referral pain?  All these excercises given to me have now given me sore glutes!!  But I will do them as it can only strengthen me anyway.  

So sick of this however, makes me appreciate just how fast I was in the past.  Now just feel older and slower..

[Wiefranz]

Looking or searching for technical solutions to work on physical troubles is absolutely legitimate and probably necessary - not sure about that in your case, but I wouldn't project too much onto them. It is always recommended to reflect on the psychosomatic aspects which are directly connected with mental and spiritual topics. Physical troubles resp. injuries are crisis, and crisis are symbols. Intuition is the key to their individual meaning.

Holistic understanding of correlation and interaction will give you a perspective which might differ from the current one.
(By the way, I also prefer fast running.)


Christian

[downunder runner]

Ran 13km this morning..after some drills yesterday maybe not a good idea?  Sore and feeling like this will never go away.  It just aches but does not feel like it will tear. Feeling it now more higher towards the top of the hammy now, near glute.  Have shorted my stride, been mindful of slight forward lean,   More videos or ideas welcome!

[BEN-HUR]

Hi "downunder runner", with all you have said & done above, I think it would be wise if you looked into Piriformis Syndrome. Best you do a search yourself than me direct you to any place i.e. Google &/or YouTube it. Certainly worth considering.

[fluidmoves]

Hi Downunder, what your describing sounds very much like what I was going through last year. my hamstring would always have an ache while I ran and got worse if I tried going to fast or hills. At first I could have sworn I had torn the hamstring but nope this was cleared quickly and I was able to continue running but the pain kept coming back sometimes worse than others, and like yours it would move around a bit too. The physio then described it as footballers hamstring. The problem was neural coming from the back causing the hamstring to overwork in my case hamstring stretches made it worse and I needed to do neural stretches these helped greatly but what fixed it long term was 3 osteo sessions. Now to manage it I get an osteo session occasionally got back into my pilates and see the physio or massage therapist for muscle work when needed.

[jpwales]

I see your on the gold coast, Go and see Dave at robina this is his email david.coombs@physiologic.com.au. he is an ultra marathon runner, a bloody good physio and running/ biomechanics coach. he'll get you sorted

[downunder runner]

I am seeing not dave, a collegue at physio logic!! So thanks so much jpwales!!  

Update: ran 14kms on saturday, road and mostly flat..felt tired and a bit grumpy after that.  Sunday was talked into a trail run/hike for 18kms, felt some soreness in hamstring, but not to bad and energy very good.  

Today, a day off, just one hour of yoga...hamstrings Both feel great!!  What the??  My body is a yo yo....

Ben hur...will read up on that, thanks.  Thanks so much fluid moves ...for your experience, this helps a lot.

[HillsAths1]

I agree with Colin and Ben Hur, my issue was certainly caused by an issue with nerves affecting my legs.

In the end, I took about 6 weeks off running (which just about killed me) every week or so I would give the legs a bit of a test to see if they were ok.

Then after I started back took it a little easy and am now in the process of building up again.

Other than a little stretching I had a couple of massages and a treatment from the Osteo as well.

[downunder runner]

Oh no, 6 weeks off would drive me and everyone else in my family crazy!!  Did a 5km tempo this morning..not any worse afterwards and I am not stiff in the legs either..there is a some differents in strength betwwen legs when I do my physio exercises.  

Is there any other treatment for this nerve problem other than taking so much time off running? Assuming that is what it is of course.  I am back to physio next week.

[fluidmoves]

I never took a complete break when mine was at its worst. That said I was training for the half marathon at the time I did however reduce my long run by a couple kms  which was up around 20km when it started playing up and backed off my tempo/speed runs  a little and did almost no hill work till after the event all under the guidance of my physio. if it is nerve related I would see an osteo. I personally notice a difference within 24hrs after seeing him.

[downunder runner]

Thanks so much everyone.  After finally having some time to do a bit of my own research, I think I fit into more of the category of proximal hamstring syndrome...as I have to not had pain in my glutes, but my hamstrings and now upper hamstrings.