Sprints= pulled hamstring page

[Trok]

This is my first post on the forum. I started the PB in March and it has changed my life. I've lost 30 lbs. and feel so much better health wise. I started my sprint workouts in march and have done one session each week. I've even got 7 fellow teachers doing the PB workouts with me after school. However, on my second sprint today, I pulled my right hamstring. I think it's a level 1 strain. I can walk on it without a limp, but it's very tight. I got home and started the RICE treatment.

I've never had a pulled hamstring like this in my 48 years. Since March, i've noticed my muscles seem to be tighter during exercises. Anyone else experiencing tightness, pulls and strains doing the PB? I guess it may be my age (i know i'm younger that Mark...just whining i guess) ...or that I need to do more flex work. Love this site and the PB.

[robf]

Try doing a good warmup before any kind of training. When I start my work out, I am already sweating heavily after @ a 15 minute warm up. Also focus on the type of workout you are doing that day. For example, if you are doing sprints, do some light jogging, major muscle movements like squats, followed by about 5 sprints starting with 2 at 25% max speed, 2 at 50% max speed, and then 1 or 2 at 75-80% max speed. Then go do the sprint workout. If your muscle are super tight, do some stretching on your rest days, not after or before your workout. Stretching should be a separate program and done at another time instead of right before or right after your workout. Thats just begging for an injury.

A good warm up is the cross-fit warmup, guaranteed to warm you up.

[yodiewan]

I haven't had a similar experience with a pull, but I have noticed that my hamstrings were tight and stayed sore for several days after doing heavy squats over the past year or so since I've been doing heavy squats and deadlifts. I recently purchased a foam roller and hope that it will help. Maybe it would be beneficial to you too!

[Godzilla]

Trok: I'm 52 and dropped 17 pounds on PB. I never had muscle pulls until I started sprinting more than a year ago. Robf's advice is golden and spot on. My suggestion would be to train on grass or sand. Whether using VFFs, running shoes, whatever, the surface matters. If I run on a sidewalk, road or even a rubberized track, the shock is enough to cause muscle pulls and tears. The sprinting surface needs to give a little.

[PMAC]

Sprint uphill! Stopped my hammy pulls.

[Nick "the Caveman" M.]

I agree with Godzilla on the surfaces. I occasionally sprint on hard surfaces (indoor track if it's crappy out, rubberized gym floor for same reason), but my legs always feel better when I'm doing sprins in the parks. If you're going to hit hard surfaces, especially going barefoot or VFFs (my choice), make sure to get some good warm ups as Robf threw out there.

If I have any type of pull, I typically like to alternate cold and hot on the muscle.....ice packs and those microwaveable rice packs (yes there is a good use for rice)

[Godzilla]

Just as an aside, and not trying to hijack this thread, but related to this: Wonder if the loss of subcutaneous fat leads to more muscle pulls? Just a theory.

[Trok]

@robf: I like the idea of a seperate stretching program...and a good warm up before sprinting.

godzilla, yep, i'm doing my sprints on my schools football field in my VFF's. The surface is great, I just didn't do my warm ups enough, plus my ego told me to keep up with my buddy who is 15 years my junior...not so smart. I'm wondering the same thing about the subcutaneous fat. In march, I weighed 220. I'm down to 190 at 5' 10". But even in my high school football days, I played at 180 and no prob with pulls. However, my major muscle groups just feel more tight than back then. I can't believe it's my age, can you?

[racingsnake]

Interesting - I was just coming on the forum to get help with my suspected grade 2 strain (major in left quad, less so in right). This also happened on my second sprint - I was guessing that the first set of sprints a week ago caused some damage which then converted into serious damage today. I can only hobble. The worst thing is, it was a dad's race at my little girl's sports day. I cycled there, which probably didn't help either. I'll try Nick's cold then hot suggestion. Feel pretty stupid, and very sore.

Any ideas on how long recovery will take?

[ColoradoSteve]

I've been fighting a hamstring pull for 3 months. It takes awhile. Running seems to aggravate it more then just about anything.

I hope you heal up faster then I am.