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Avoiding and Recovering from a Hamstring Strain

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Avoiding and Recovering from a Hamstring Strain Medically Speaking susceptible to injury, pushing too hard on a hill or trying to pass the athlete just ahead results in a hamstring strain. When a ham- string strain happens, slow down and don’t make things worse by continuing to press ahead full force. If the finish line XTERRA PHOTOS isn’t too far, it’s fine to slow up and finish Avoiding And RecoveRing the race, but proximal hamstring injuries fRom A HAmstRing strain particularly are a good By Jordan d. Metzl, Md reason to consider a DNF. It’s generally not Justin, a 30-year-old triathlete, comes into worth the months of aggravation that follow the office complaining about his hamstring. a bad proximal hamstring strain by pushing “Doc,” he says emphatically, “this stupid through this injury. hamstring is driving me nuts! I can’t seem For immediate treatment, ice is key, then to push off, I can’t do any speed work. Every gentle stretching after a few days, followed by time I run or cycle hard, I feel this ache in hopeful waiting. If the pain persists, see your the back of my leg.” doctor or get either an MRI or ultrasound. What Justin describes—an ache or Gradual return to activity, particularly speed discomfort when pressure is applied to the and hill work, is key going forward. hamstring or when the muscle group is For prevention, the point can’t be made actively loaded —has been the downfall of enough: Strong gluteal and hamstring muscle many a runner and triathlete. groups are essential to preventing this injury. The hamstring is a combination of Squats, lunges and planks will help strengthen the medial and lateral muscle groups that the muscles in and around the hamstring. Iso- originates at the ischial tuberosity, part of lated hamstring curls can work to strengthen the pelvis, and run along the back of the leg the hamstring alone, but they do little for the until they insert just below the knee. Since gluteal muscles and others that are equally the muscle group spans both the hip and important. Multi-muscle strength exercises knee, there are two sets of forces that the such as lunges and plyometric squats are hamstring is subjected to, both from hip better ways to prevent injury. and knee motion. Newer treatments such as PRP (platelet Unfortunately, the hamstring muscles rich plasma) may offer some hope for those aren’t ideal for sport—both the proximal suffering from a lingering hamstring injury. hamstring muscles near the ischial tuberosity Many sports medicine doctors are involved (sit bones) and the insertion near the knee in clinical trials to assess the efficacy of this have a poor blood supply. This translates new method of treatment. At this point, PRP, into slow healing rates for muscle strains no matter what the celebrity endorsement, is that occur proximally, the notorious “pain probably a treatment for a muscle or tendon in the butt” hamstring strain, as well as the injury that fails the normal healing response distal hamstring strain near the knee. The of about six to eight weeks. middle, meaty portion of the hamstring, the As for Justin, he was eventually diagnosed belly of the muscle group, has an excellent with a proximal hamstring strain. Through blood supply and heals quickly. strength and hard work, he is now pain-free When the hamstring is injured, the key and running well. is to first recognize the injury. The hamstring strain is typically the result of too much Jordan D. Metzl, MD, Drjordanmetzl.com, is a nationally speed or hill work, and most importantly, recognized sports medicine specialist at Hospital for not paying enough attention to the cues Special Surgery in New York City. In addition to his of pain. Often during the run portion of a medical practice, Metzl is a 28-time marathon runner race, when muscles become dehydrated and and seven-time Ironman finisher. 3 6 triathletemag.com j u n e 2 0 1 0.
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