Help Hamstring Issues

Since my half marathon two weeks ago I've been having some bad cramps in my right hamstring when I walk, jog, or run.  Let me break this down.

1.   No issues at all before or during the half marathon.
2.   Went for a two mile walk the day after the half marathon with no issues.
3.   Took the rest of the week off to rest.
4.   A week after the half I went to run/jog/walk and started cramping less than a quarter mile into         it.
5.   I've not injured myself nor have I had any kind of trauma to my leg recently.
6.   My shoes are in good shape, properly fitted and not broken down.
7.   I stretch properly before and after my workouts.
8.   I get proper vitamins and minerals, especially (K) Potassium.
9.   I've not changed my gait, stride or tempo.
10. I wear good compression shorts, pants.

I'm at a stand still.  I don' know what to do.  I don't know what caused these cramps.  I do know that I don't like being able to not get out and run....doesn't fit into my plans at all.
Thanks for any help that you guys can give me.

Duane

Hi Duane,

If you have been hurting this long you should probably get it checked out.   Are you sure it's your hamstring and not the iliotibial band?

Tom

I think its probably an overuse injury.  I had the same thing,  run a 2 miles, then bam, hamstring would seize up.  In addition to extra stretching, have you tried working it out on a low impact machine like the eliptical or doing some pool walking?  Doing those things may help.

Also, after a half-marathon or greater, it is good to do a week or two of recovery runs,  3-6 mile runs at an easy pace that stretches out the muscles.  Stopping cold turkey, in some cases, may cause them to get stiff, then when you start running again, you're more suspectible to injury.

Brian
~350

 I've done some biking and elliptical work with no problems.  I was afraid that I should have done more post marathon but didn't want to push things.  I think that I'll keep stretching and just start rebuilding by doing some walking and go from there.  Maybe use the c25k program to get it rehabbed.

Duane 

Duane, sorry to hear about your hamstring.  How is your hydration?  Dehydration could be contributing to your cramping. 

I'm rehabbing a pulled hamstring and my PT is having me do eccentric exercises to stretch it.  I put a 10 lb weight on my ankle and lay on my stomach.  My husband/son lifts the ankle so my lower leg forms a 90-degree angle with my upper leg, then I lower the weight slowly.  I do 20 repetitions twice a day.

I've been able to protect my endurance through spinning/biking since I pulled in back in September.  It's taken time to heal, but I was able to run 9 slow miles Sunday.

Cassie