Cross Training

#1
Does anyone do weekly or biweekly weight work or resistance work outs? What have been the best for hamstrings injuries to rehab or get stronger?
 

RW Staff

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#2
Hi @rjp1210,

Hamstring injuries are the worst! I have had on and off issues with them in the past, and it took me a while to get it dialed in.
But luckily, there are a couple of things that have helped me get through it and back to running. I try to do these weekly, but realistically I maybe only get to these probably every other week.

Massaging is a great way to help rehab your hamstrings. I used the Pro-Tec deep tissue massage ball to help break up any scar tissue and improve blood flow to the area. I used this to roll out my hamstrings and glutes. I still use this at my desk and several of my co-workers will steal it throughout the day.

I also recently purchased some resistance bands to strengthen my hamstrings, quads, and hip flexors.

Another area of focus that helped me was doing core strengthening exercises. My coach helped me with this. It turned out when running, my posture would suffer and I would "sit back" on my hips. This caused me to overextend my hamstrings and create further problems. I highly recommend planks and various other core exercises. Our website offers some good advice regarding these workouts, which I included here.

Finally, stretching. Not only did it help me feel looser after working out, but it also helped me loosen up other muscle groups which was very helpful in the long run.

I am always looking for new ways to improve and strengthen my hamstrings, core, and legs. What other advice or exercises have you been doing to get stronger?

Tyler
RW Staff
 
#3
Hi @rjp1210,

Hamstring injuries are the worst! I have had on and off issues with them in the past, and it took me a while to get it dialed in.
But luckily, there are a couple of things that have helped me get through it and back to running. I try to do these weekly, but realistically I maybe only get to these probably every other week.

Massaging is a great way to help rehab your hamstrings. I used the Pro-Tec deep tissue massage ball to help break up any scar tissue and improve blood flow to the area. I used this to roll out my hamstrings and glutes. I still use this at my desk and several of my co-workers will steal it throughout the day.

I also recently purchased some resistance bands to strengthen my hamstrings, quads, and hip flexors.

Another area of focus that helped me was doing core strengthening exercises. My coach helped me with this. It turned out when running, my posture would suffer and I would "sit back" on my hips. This caused me to overextend my hamstrings and create further problems. I highly recommend planks and various other core exercises. Our website offers some good advice regarding these workouts, which I included here.

Finally, stretching. Not only did it help me feel looser after working out, but it also helped me loosen up other muscle groups which was very helpful in the long run.

I am always looking for new ways to improve and strengthen my hamstrings, core, and legs. What other advice or exercises have you been doing to get stronger?

Tyler
RW Staff
Does anyone do weekly or biweekly weight work or resistance work outs? What have been the best for hamstrings injuries to rehab or get stronger?
Aloha @rjp1210,

I love adding in a variety of weight and resistance workouts to my weekly runs. Though it changes week by week, I typically do a leg day then follow it up the next day with mellow yoga or deep stretching. Even when I'm just chilling watching TV, I will be in some type of stretch or rolling with my Pro-Tec Foam Roller or Pro-Tec Orb Extreme.

If you have access to a pool, swimming is really helpful when injured. Less impactful and great for the whole body. I've also used KT Tape to nurse different injuries (sometimes just to remind myself to take it easy).

There are some great yoga and deep stretch resources on YouTube and while sometimes boring, I always feel so much better once I'm done with a good stretch. And of course, the activity we don't talk about, rest. Rest is good medicine for any injury. Not fun at all but it does help the body with recovery.

Best of luck in your journey!

-Jasmine
 
#4
I have a standard barbell and do deadlifts, shoulder press and squats with it two to three times a week. I have some fixed dumbbells and several dumbbells that work with weight plates and do those once or twice a week. I have never had a hamstring injury but what I like about doing deadlifts is that it hits so many muscles in the body with one exercise.


 
#6
In my younger years (43 years old now) through recent, I was able to get away injury-free with 10-15 minute stretches after every run. Lately I was feeling a dull pain in the groin area after 6 miles of running. Eased my normal paces, took an extra day off running, but pain kept coming back. I run 25-30 mpw for health and maintenance. Last race was Surf City Half 2020. Last race before that was 10 years back.

A few weeks ago, I started using stretch bands and followed runner-specific exercises. Added resistance training on non-running days, three days a week. Cross-training is definitely helping, the nagging pain is gone. Not a hint of pain after 6 miles, during intervals, tempos and felt my legs had more strength. Wish I took stretching and resistance training seriously early on in my running.
 
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