High Hamstring Tendinitis
It's been 3 weeks now. I should have completely recovered from my marathon, and yet I don't. Of course, it was not total and complete pain. But something is not right still there. And it lies deep underneath.
I did not run at all until the saturday after the marathon (1 week). It was not good. Stiffness still there. Fine, let's give it some more time.
The next Monday (2 days after), not good still. Ok, this is not good. It shouldn't feel this stiff at this point. Some people were already having their other race. Although this is not something that I wished to be doing, but it's a gauge that what I'm having, is not right at all.
Substituted running with around 1 and half hour of hiking at Bukit Gasing (it wasn't that tough, but a lot of stops had to be made for photos with the gurls and attending to the kids. First hike for them and we were brought to quite challenging path. At least I had never expected Bukit Gasing to have challenging paths. But it was quite nothing actually). Some stiffness felt, then I took on yoga for runner's the next day. Felt quite relieved afterwards. Then I figured, I should seriously think about adding yoga to my regime.
Here are some pics of our time at Bukit Gasing. It can do an entry on its own. But never mind. Let's have a quick commercial break here.
The pics sequence are not exactly in order. Bottom most is the start. We were greeted by an abrupt uphill. We did not have much idea on the route, but we were sure it will not bring us too far. We had to ask around, how to get to the suspension bridge. Finally we did. Here's some desctiption of the pics, not in order
It was a good hike. What I'm especially pleased of is for the kids. Almost brought baby along, lucky I didn't. At least not on my first visit there.
The next run was on the Saturday (2 weeks post marathon). Planned on doing the longest so far, since running competitor said so. It was not good, but I kind of anticipated it. So, went easy to the heart as well as the legs. Quickly had recovery drink and ice right after. Did some yoga stretches in the evening. Oh, btw, the Thursday that I first tried out the yoga for runners, I had successfully do a momentary crow. My crow is more like this, flatter. Some can pull a high and tall crow. And picture courtesy of google, cause I haven't done a decent crow image. Don't think it will ever be decent even.
I knew I couldn't take on another run on Sunday. So yoga it was. Went to find some cardio busting yoga. But it's just too tough for me to pull. The cardio busting version has very tough crow and push into planks, unsupported headstand variations...tough... but it's a good cross training. And I now have to painfully admit that I will have to reduce my mileage to make way for some cross training. Or else, you will become like this again. And the next will not just be on the hamstrings, on other areas as well. It's a blessing in disguise in a way.
Monday, the start of the 3rd week post marathon, the final week for my recovery supposed to be at least, I had another run. It felt better than before. But it was not completely off yet as expected. Had Zumba at the office. It was fun. But I don't think it gives enough cardio workout. I really need something spicing the cardio workout to ensure the benefit of my cross training. From then on, I started looking out for hamstring injury and found the links below:
high hamstring tendinitis potential injury
Hamstring recovery
I am now, officially diagnosing myself as having the High Hamstring Tendinitis injury. The signs are clear:
I did not run at all until the saturday after the marathon (1 week). It was not good. Stiffness still there. Fine, let's give it some more time.
The next Monday (2 days after), not good still. Ok, this is not good. It shouldn't feel this stiff at this point. Some people were already having their other race. Although this is not something that I wished to be doing, but it's a gauge that what I'm having, is not right at all.
Substituted running with around 1 and half hour of hiking at Bukit Gasing (it wasn't that tough, but a lot of stops had to be made for photos with the gurls and attending to the kids. First hike for them and we were brought to quite challenging path. At least I had never expected Bukit Gasing to have challenging paths. But it was quite nothing actually). Some stiffness felt, then I took on yoga for runner's the next day. Felt quite relieved afterwards. Then I figured, I should seriously think about adding yoga to my regime.
Here are some pics of our time at Bukit Gasing. It can do an entry on its own. But never mind. Let's have a quick commercial break here.
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| The peak of Bukit Gasing. Although the trees were leafless, it provided a good view still |
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| My two strong boys. Who get stronger and stronger |
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| The boys of the day |
The pics sequence are not exactly in order. Bottom most is the start. We were greeted by an abrupt uphill. We did not have much idea on the route, but we were sure it will not bring us too far. We had to ask around, how to get to the suspension bridge. Finally we did. Here's some desctiption of the pics, not in order
- Right after the peak.
- Right after the suspension bridge.
- After the bridge as well
- Suspension bridge
- Beside the bridge
- 6-9 are somewhere before the tower to the platform beside the tower.
It was a good hike. What I'm especially pleased of is for the kids. Almost brought baby along, lucky I didn't. At least not on my first visit there.
The next run was on the Saturday (2 weeks post marathon). Planned on doing the longest so far, since running competitor said so. It was not good, but I kind of anticipated it. So, went easy to the heart as well as the legs. Quickly had recovery drink and ice right after. Did some yoga stretches in the evening. Oh, btw, the Thursday that I first tried out the yoga for runners, I had successfully do a momentary crow. My crow is more like this, flatter. Some can pull a high and tall crow. And picture courtesy of google, cause I haven't done a decent crow image. Don't think it will ever be decent even.
I knew I couldn't take on another run on Sunday. So yoga it was. Went to find some cardio busting yoga. But it's just too tough for me to pull. The cardio busting version has very tough crow and push into planks, unsupported headstand variations...tough... but it's a good cross training. And I now have to painfully admit that I will have to reduce my mileage to make way for some cross training. Or else, you will become like this again. And the next will not just be on the hamstrings, on other areas as well. It's a blessing in disguise in a way.
Monday, the start of the 3rd week post marathon, the final week for my recovery supposed to be at least, I had another run. It felt better than before. But it was not completely off yet as expected. Had Zumba at the office. It was fun. But I don't think it gives enough cardio workout. I really need something spicing the cardio workout to ensure the benefit of my cross training. From then on, I started looking out for hamstring injury and found the links below:
high hamstring tendinitis potential injury
Hamstring recovery
I am now, officially diagnosing myself as having the High Hamstring Tendinitis injury. The signs are clear:
- The pain or uneasiness felt very deep underneath, quite unreachable from the skin. Don't think massages can even reach it.
- It mostly lies at the top, near the glute area
- My pain during the marathon was also around the glute area
- I have always had stronger quads and very wobbly hamstring and fatty layers. My kids said my thighs are like water.
It's a good turning point, since with that realization, at least I know things which I have been doing wrong:
- I thought I should have more stretches to ease the pain and improve the condition. But based on the article, it appears to be wrong.
- The weakness may be due to pain from overstretched, and not from the lack of stretch
- Hamstring is prone to injure more, in it's lengthen and stretched form. Which might be the case since I had it back during 2XU. There were a lot of hamstring contracting and stretching in that course.
- I should have a lie flat on your back hamstring stretch and not while trying to touch your toe standing up
So, had been doing more of what I need to, and less of what I shouldn't. During my run at the gym, it felt the best ever. 45 mins run, maybe around 6:50 pace. And, another turning point is, I had another run at the foam roller. The trainer was around, and he suggested for me to do a 1 legged rather than both legs at the same time. And boy, it felt so good. the roller wasn't so sharp, so the massaging effect was not from the spikes, but from the rolling pressure. The relief was much more felt at the top hamstring to the glute area, particularly on the side (my pain is only on my left legs, my right is still saved from the ordeal) another reason of reaffirming my injury speculation. Will continuously do this regime until I'm fully recovered. Just hope that it won't be too long as I have a race in 2 weeks time. If it still prolongs, I should really consider seeing a chiropractor.
Moving forward, I should really consider the following:
- Yoga once a week at least
- Hamstring and pelvic stretches pre run (how the hell am I going to lie down pre run for the pelvic stretch, let's figure it out).
- yoga inspired stretches after run (pegions, twistes, downward dog, leg against the wall)
- More leg curls, side lying hip exercises, hamstring bridge and squat.
I'm putting my hopes high, I hope all these will work.
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