Part 2:
Regaining Speed: Return to Running Program:
After undergoing the initial stages of hamstring injury management and completing the necessary rehabilitation exercises, you may be eager to return to running. However, it's crucial to approach this transition with caution to avoid re-injury or setbacks in your recovery.
In this section, we will explain the criteria for transitioning to a running program, describe a gradual progression from walking to jogging to running, and provide actionable advice for monitoring any discomfort along the way.
Criteria for Transitioning to a Running Program:
Before starting a running program, it's essential to meet certain criteria to ensure that your hamstring injury has adequately healed and that your muscles are strong enough to handle the impact of running. Here are some key factors to consider:
- Pain-free at Rest: You should experience little to no pain in your hamstring when at rest or during everyday activities.
- Full Range of Motion: Your hamstring should have regained close to its full range of motion, allowing you to move your leg freely without any limitations.
- Proper Walking and Jogging Technique: You should be able to walk and jog without any compensatory movements or excessive strain on the injured hamstring.
If you meet these criteria, you can then proceed to a gradual progression towards returning to play.
Gradual Progression: Running to sprinting and returning to competition:
Running Program: After hamstring injury, low-intensity running can begin relatively quickly following injury. The important things to consider are keeping the intensity level and duration lower for the first couple of running sessions.
An example return to running program would be the following: Active warm and mobility routine: Over 20 metres complete a variety of run-throughs that you would normally do as part of your warm-up for training. E.g. High knees, side to side, A-skips.
- Straight line running acceleration and deceleration: Over 60 metres slowly build up for 20 metres, hold for 20 metres and slow down for 20 metres. Keep the intensity low and make sure it is pain-free. Complete 10 reps with a walk-back
- Longer continuous runs: 4×3 minutes at a comfortable pace is a good starting point. Running laps of the oval or pitch for these is best
Speed Program: Once you can run freely and have been cleared by your physiotherapist you are ready to add extra speed and agility workouts to your recovery. This involves shorter and sharper movements that retrain the explosive speed in the hamstring. It is important at this stage you have regained full hamstring flexibility and close to full hamstring strength on the injured side.
Return to Play Program: When you start your progression back to competition it is important to gradually resume full training. This is done in a staged manner where you would start with simple drills, progress to larger drills, and then match simulation drills. Depending on the severity of your hamstring injury the time you will need to complete full training before returning to competition will vary. A good rule of thumb is two full weeks of training before returning to competition.
Actionable Advice for Monitoring Discomfort:
During your transition to a running program, it's crucial to pay close attention to any signs and adjust your activities accordingly. Here are some actionable tips to help you monitor for discomfort:
- Start with Low Intensity: Begin your running program with low-intensity workouts, focusing on shorter distances and slower speeds. This allows your body to gradually adapt to the impact of running and reduces the risk of overexertion or re-injury.
- Monitor Pain Levels: Pay attention to any pain or discomfort in your hamstring during and after running sessions. Mild muscle soreness is normal, but sharp or persistent pain could be a sign of an ongoing issue. If you experience pain, consult your physiotherapist for further guidance.
- Modify Intensity and Duration: If you notice discomfort, reduce the intensity or duration of your running sessions. This may involve adding more walking intervals or decreasing the overall duration of your run. Gradually increase the intensity and duration as you feel comfortable and pain-free.
- Take Rest Days: Allow your body sufficient time to recover between running sessions. Incorporate rest days into your training schedule to prevent overuse and give your muscles time to repair and rebuild.
- Gradually Increase Load: With each week of training, gradually increase your running load by either increasing the distance or the intensity (speed, incline, etc.). This should be done incrementally to allow your body to adapt and minimise the risk of overloading your hamstring.
- Consult with Your Physiotherapist: Regularly update your physiotherapist on your progress and any discomfort you may be experiencing can provide personalised guidance and make necessary adjustments to your recovery plan to ensure a safe and successful return to running.
Remember, patience and gradual progress are key during the transition to a running program. It's important to prioritise your overall well-being and prioritise a safe recovery rather than rushing back to full running capacity. By monitoring for discomfort, listening to your body, and following the guidance of your physiotherapist, you can gradually regain your running capabilities with reduced risk of reinjury.
Preventing Future Hamstring Injuries:
Preventing future hamstring injuries is crucial for athletes looking to maintain their performance and avoid setbacks in their training. Incorporating warm-up and cool-down routines, regular strength training, and flexibility exercises can significantly reduce the risk of hamstring injuries.
Here are some expert insights and actionable advice to help you prevent future hamstring injuries:
Importance of Warm-up and Cool-down Routines:
- Warm-up and cool-down routines are essential for preparing and recovering your muscles before and after physical activity. They help increase blood flow, improve muscle elasticity, and reduce the risk of muscle strains. A proper warm-up and cool-down routine can significantly enhance your performance while reducing the likelihood of hamstring injuries.
- Actionable Advice: Before any sports or exercise session, dedicate at least 10-15 minutes to a dynamic warm-up routine. This can include activities such as jogging, high knees, butt kicks, and leg swings. After your workout, spend another 10-15 minutes cooling down and running through stretching and other recovery techniques such as foam rolling or ice baths.
Regular Strength Training:
- Building strength in your hamstring muscles is crucial for preventing future injuries. Regular strength training exercises can help improve the muscle's ability to withstand higher loads, stabilise the joint, and improve overall performance. Hamstring-specific strength exercises such as deadlifts, hamstring curls and Nordic’s are fantastic to incorporate into your weekly strength program
- Actionable Advice: Aim to include hamstring-focused strength training exercises at least twice a week in your strength routine. Start with lighter weights and gradually increase the load as your strength improves. Focus on proper form and technique to ensure that you are targeting the hamstring muscles effectively.
In conclusion, recovering from a hamstring injury is a process that demands commitment, patience, and expert guidance. Understanding your injury, following a personalised recovery plan, and adopting prevention strategies are key to a safe and successful return to your sport.
At Evado Studios, we’re dedicated to helping you navigate this journey. Our team of experienced physiotherapists will provide you with a tailored recovery plan, education, and support that understands and addresses your specific needs.
Don't let your injury sideline you. Take the next vital step towards recovery: Contact us today at 9026 1301 for your initial consultation, or explore the wealth of resources available on our website at http://www.evadostudios.com.au/blog. Your journey towards strength, flexibility, and a confident return to sport begins here.
James McFarlane
Physiotherapist, Evado Studios Thornbury