And find out what you can do to prevent sore hamstring altogether.
, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and creator ofworkout. Overstriders commonly experience hamstring strains for this reason—the longer your stride is, the higher your feet are off the ground, and the harder you land.
Hamstrings can also become troublesome if your hips and glutes are tight or weak, and thus, your body shifts some of their work to the hamstrings. A regularA hamstring strain is typically the result of pushing too hard and, most importantly, not paying enough attention to pain cues, Metzl says.Proximal hamstring strains will hurt when running, especially if you’re running uphill or doing speedwork. The pain doesn’t tend to radiate to other areas of your leg very much.As soon as you can, Metzl recommends icing the area four to six times a day for 15 minutes within the first two days. After that window, stretch the muscle gently a few times a day, but avoid stretching the hamstrings when they're cold. It’s important to note that it’s better to stretch your hamstrings by lying on your back and not by standing up and trying to touch your toes, according to Susan Paul, running coach and exercise physiologist. This is because a prone or lying stretch is not as harsh on the muscle. One recommended stretch is to lie on your back and lift your leg up in the air, keeping your knee slightly bent until you feel the stretch in your hamstring. If possible, gently pull the leg toward you.
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