Some fun facts about running. A review of injuries in runners shows that the injury rate can be up to 80%. ACK! That can be a real pain in the butt, literally. This post is high-hamstring tendinopathy and cranky hamstrings.
High-hamstring tendinopathy is the fancy term for the feeling like someone is sticking a knife right under your butt cheeks when you are running. If you have ever had it, you know what I am talking about. This feeling is best avoided.
Here are the five ways to prevent high-hamstring tendinopathy and keep those hamstrings strong and happy.
1) Keep a High-Cadence
Muscles and tendons work together, each with their own timing and doing their own job. Like a timing belt on your engine, this timing is required to keep the muscles running smoothly.
Keep your cadence at or above 180 steps per minute. When we change support efficiently, the muscles and tendons are in sync and keep us humming along.
This timing is called muscle-tending elasticity. If the timing is off, the hamstrings get cranky. They let us know something is off by spasms, cramps, and shooting pain.
2) Stay Strong
Many runners like to do one thing, that’s running. Unfortunately, putting one foot in front of the other without much else can lead to muscle imbalances.
A side effect of strength and efficiency is an increase in your speed and VO2 max.
Here are three exercises that you should be doing twice a week to keep the hamstrings strong and happy.
- 90 degrees hamstring bridge – 2 sets of 10 x 10 second holds
- Single-Leg Bridge 2 sets of 10 x 5 second holds
- Hamstring Curls 3 sets of 20
3) Stay Balanced
Muscle imbalances mean that something is imbalanced. Stretching muscles that already under tension will just aggravate them more.
Don’t stretch your hamstrings if you have high hamstring tendinopathy. Stretch the hip flexors that are creating tension in the hamstrings.
Identify trigger points that may contribute to the hamstring tension. Time to dig out the tennis or lacrosse ball to work out the kinks.
If torturing yourself it too hard to do with the trigger point treatment. Look into getting a massage with a sports massage therapist.
4) Fix Your Form
- Passing through the running pose
- Falls from support
- Pulls their foot off the ground
How efficiently a runner goes through these three elements, the more efficient the runner is.
A nice consequence of efficiency, if smother, faster, and reduced injury running. This keeps your hamstrings strong and happy.
Sign-up for a Pose Method Running Clinic near you.
Prevention is better than the cure
“An ounce of prevention is worth a pound of cure.”
― Benjamin Franklin
Colleen and I are happy to help you stay on the road and trails. Sign-up for one of our classes or clinics to keep you strong and happy.
It goes without saying, is best to avoid injury. If you can’t go for a run without pain seek help. There are physical therapists everywhere who are excitedly waiting to help you get back to running.