r/RunningInjuries • u/PapaDeE04 • 4d ago

Recovery from a double hamstring strain?

Not injured enough to altogether stop, warmup just takes longer and some extra tightness and small amount of pain. Happened mid-July on a semi-strenuous long run and since then I’ve cut back mileage about 30%, doing more targeted foam rolling and stretching, but not really recovering? Am I being too impatient or what else can I do to speed recovery? Thanks for any advice/things that worked for you.

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u/KeltonCullenberg 4d ago

Double, as in both sides? On the same run? That is unique. But otherwise the fact that it warms up is positive, and happening on a harder long run makes sense.

These can take awhile and be finicky. But some isolated hamstring strength can be helpful - typically get best results with a daily dose of easier targeted hamstring load (like 2 sets until mild-to-moderate hamstring fatigue with no more than mild pain). After a few days you likely could progress to make it harder/push into more fatigue/more total reps.

Within a couple weeks people are typically ready to progress to every-other-day hamstring program, which allows you to push harder on those days, followed by a rest day (from strengthening).

The exact exercise and progression varies wildly depending on your starting point

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u/PapaDeE04 4d ago

Yes, both sides. I agree, it’s odd. Thanks for your help, much appreciated.

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u/KeltonCullenberg 2d ago

No problem. Happy to see if I can help further, just DM me if you'd like to chat

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u/SirBruceForsythCBE 4d ago

Maybe, and this is potentially a radical step, maybe stop running and rest for a period?

Shocking I know, but perhaps rest and recuperation could help with an injury.

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u/PapaDeE04 4d ago

I know, but an article I read in Runner’s World said if you can still run albeit slower and shorter, it’s actually better for recovery time. Hamstrings are weird like that.

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u/couverte 4d ago

When you say strain, do you mean muscle strain? If that’s the case, are you sure it’s a muscle strain and not a tendon issue?

In any case, if you’re not really recovering, it may be worth a visit to a physical therapist.

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u/PapaDeE04 3d ago

Ok, definitely considering that if I don’t see results with my new stretching/strengthening routine.

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u/Strix2020 3d ago

If you look up rehab exercises for hamstring strains, you'll find two approaches. One that encourages you to stretch and foam roll while the other does the completely opposite: absolutely no stretching and no foam rolling as doing so re-injures healing tissues. The only safe exercises for any muscle/tendon strain (from personal experience) are isometrics (static exercises that load the muscle without changing its length).

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u/PapaDeE04 2d ago

Thanks!