New Plan to Move On With My Hamstring

Well it’s no surprise that I have a weak hamstring and glute area. I keep saying this but it’s been a long, long road to getting better.

If you are new to the blog {or can’t remember how I did this injury}, I was playing soccer December 10th {yes, you read that right} and did “something” and then my hamstring hurt that night. I took a week off and played another soccer game. Within the first 10 minutes of the game starting, I couldn’t sprint or kick the ball…seriously injured…but I played the rest of the game because we had no subs (mistake #1).

I started Physio mid January and went until the beginning of April but wasn’t seeing progress during the last 4 visits. I saw a massage therapist mid February that started to make a difference in my glutes. More recently, 4 weeks ago, I started to see an Osteopath which lead to me having no pain when I was sitting. All good things but I was still hurting.

Running outside (5k’s) left me in pain hours later in March and April. We had a crazy CRAZY amount of snow that fell this winter so I ran A LOT on my treadmill, which I am very thankful to have. I had a lot of PT exercises to do daily and would sometimes lose track of which ones I was doing.

This week, I started with my new Sports Physiotherapist, Chris, he works at my alma mater, Acadia University. After 45 minutes of talking; getting my history, asking questions, pain treatment, workouts etc., he spent another 45 minutes testing me. All major muscles from the lower back down to my toes.

He tested how flexible I was, if I have any nerve damage, how strong my glutes, hamstrings, quads, calfs, and feet were. At one point he was testing my hamstrings and glutes and I thought I was going to pop a muscle as he was telling me to push harder against him. I was super nervous my right hamstring was going to pop and I would scream in pain. However, it didn’t, thank goodness!

My strong and weak legs after Monday's run.

My strong and weak legs after Monday’s run.

My new plan is

  • No running outdoors (for now) 😦
  • I can run indoors on the treadmill
  • 3 PT exercises – slow and steady – quality over quantity. 2 sets of 15 each:
    • Lunges (hover over the ground for a few seconds)
    • Squats (two feet)
    • Bridge (a low bridge)
  • Weekly physiotherapy starting Friday {too bad I used up all my medical coverage for this one} Oh well!

It could have been worse. He could have said “NO RUNNING AT ALL” and that would have sucked royally. I know I have really strong quads, strong calf muscles and weak lower abs, weak glutes and weak hamstrings that I need to strengthen. Really, that hasn’t changed…so maybe I wasn’t focusing enough on the PT exercises before or maybe it was too much…who knows. I could even go and say that my old PT didn’t know what she was doing but that’s not fair, she did….she just wasn’t able to get me to 100%. She’s a lovely person but I wish I made the decision to switch sooner to a Sports Physiotherapist.

So, I start over.

I’m not signing up for any races right now but do have two in September (Maritime Race Weekend 5k & Half). I’m not giving up on my 2015 running goals just yet, though they may have to change later on. I’m just going to focus on getting better and hopefully get back to running outside, long distances {ie: hopefully I’ll have better running blog posts soon as I can’t entertain all of you on my injury alone πŸ™‚ }

Have you had to start over during an injury?

Do you change your running goals throughout the year?

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18 thoughts on “New Plan to Move On With My Hamstring

  1. I’m glad to hear you’re able to incorporate some running into your routine, even if it’s not all you hoped you’d be doing. Hopefully you’ll see good progress working with this new Sports Physiotherapist. Also, on an unrelated sidenote, I love your running skort! Where’d you get it?

  2. So interesting that you can run on the mill but not outside–mill running puts so much strain on your hammies! That is how I pulled mine. Guess you’re just weird πŸ˜€

    • 100% weird πŸ™‚
      I don’t know why but it could be the hills, the faster pace I run outside or the uneven ground that my hamstring is just too weak to handle. I’ll get there πŸ˜‰

  3. OMG girlfriend…I feel your pain. Starting over with running is the story of my LIFE! Used to be stress fractures, but got that ironed out (after suffering from three of them that I actually went to the doctor for – who knows how many I ran through) with some vitamins/supplements. Then it was my calf, and now my Achilles. I am constantly changing my goals because of it. One thing I can tell you is PT HELPS. Do your exercises diligently and ice every night and you will see progress!!! Good LUCK!

  4. Man oh man, it’s the injury that never ends! Hopefully this new PT gets you back to normal soon. I always re-check in with my goals and adjust as necessary. There’s no point feeling bad about a goal that’s no longer realistic or safe.

  5. My running goals have had to fluctuate a lot due to injury. It sounds like you have a good new plan and although I’m sorry about the running outside, at least you are good for some treadmill miles. I always use the treadmill when I’m injured as well and it seems to help me.

    I really hope you get some relief from this soon with no more setbacks!!

  6. Such a bummer you can’t run outside and that your pesky injury just will not die 😦 Treadmill is no fun but you’re right – it beats the heck out of nothing. I think if I had a treadmill at home (our apt is too small), I would run on it a lot more because I could watch TV while I run πŸ™‚

    Have you been cleared to do any cross training – cycling or swimming? It isn’t running, but it’s at least something. Plus, you could make a new goal of becoming a triathlete! πŸ˜‰

    • It is but at least I can run…must keep that in sight! I’m not sure if I can cycle or swim – really I can’t seeing them hurt…will ask on Friday! Right now, it’s really hard for me to get out on my bike or go swimming as my husband is away a lot. However, it’s something to think about!
      Triathlete….never say never!

  7. Man, I feel so bad for you – this is the longest injury saga ever! Glad to hear that you have a new plan of action and hoping that you can get back to normal. My PT specializes in running and I don’t think I’d ever go and see anyone else. Fingers crossed for you!

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