Pulled hamstrings are one of the most common injuries runners suffer. Returning to the streets, trails or treadmill after sustaining a pulled hamstring depends primarily on the severity of the injury. Most hamstring pulls can be effectively treated at home with running resuming from two to several days after the injury.
Identification
The hamstring is a collection of three muscles that run down the back of the leg and serve to bend the knee and move the thigh back at the hip. A pulled hamstring is characterized by a partial or complete tear in the muscle fiber of one of those muscles. Complete rupture is also possible, though rarer.
Causes
In runners, causes of hamstring pulls vary but usually result from speed work or sprinting. Symptoms include severe pain in the back of the leg during high-velocity running, pain during stretches, pain during muscle contractions against resistance, swelling, and bruising. A more severe rupture may be characterized by a gap in the muscle that can be felt by the runner.
Severity
Severity is key in getting back to running after a pulled hamstring and is typically graded from 1 to 3, with 1 being the least severe. Grade 1 consists of minor tears in the muscle with tightness, minor swelling, and a little discomfort while walking. Grade 2 consists of a partial muscle tear and is highlighted by a limp, swelling, and pain brought on by pressure. Grade 3 represents a complete rupture accompanied by difficulty walking and severe pain.
Treatment
Treating a pulled hamstring might differ depending on the severity. For a grade 1 injury, a runner might expect to get back to training within 48 hours. However, it is possible to re-injure the hamstring, perhaps worse the second time, if running is resumed at the normal pace. Returning to the road or treadmill should be done much more slowly, backing off on mileage and pace.
For less severe injuries, slowly returning to running is actually a good way to speed recovery. Ice packs, compression bandages, and very gentle stretching are also recommended. More severe injuries will likely necessitate more time away from running, although the above treatments are still helpful in recovery.
Prevention/Solution
Among runners, hamstrings perform at their best when they are strong and flexible. Running should be preceded by a careful warm-up of 15 to 20 minutes of slow running followed by gentle stretches, high knees, strides, and additional stretches. Strength and flexibility programs are also beneficial in protecting your hamstrings from potential pulls.
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