I’m back on injured reserve. This time with (suspected but highly likely) hamstring tendinitis. At least it’s cold out, right?
I start off the week with some bad news, my friends. I’m on injured reserve again for the next several weeks. I have suspected (unconfirmed but likely) hamstring tendinitis. It’s been a long time coming in retrospect. Why? Each time we do a workout or go for a run, our muscles tear a teeny tiny bit. These microtears are important to muscle building. The same thing happens with tendons and ligaments. Tendons and ligaments take much longer to heal, however, and with repetitive tearing they sometimes become so injured they’re unable to heal enough to sustain exercise.
In my case, I trained for ten months straight. Sure, my mileage was conservative and I took ample rest days. I’m not one to run through pain so I listened to my body. But late in the summer when I started feeling “injured” I didn’t realize what it was and ignored it. Truth be told, I thought it was a varicose vein issue but I couldn’t have been more wrong. And now here I am, unable to run at all. My first clue that I was overtraining should have been when I felt like I was suffering burnout.
I did have a wonderful season of racing and for that I’m truly thankful. I had high hopes for a spring distance race but I’m rethinking that strategy until I see how I do with recovery. I’m taking several days off until I try cycling in place of running. I’m hopeful I’ll be able to continue exercise in some capacity.
Thankfully I managed to get some runs in until disaster struck. Two runs with friends can’t be all bad, right?
Back on Injured Reserve: Hamstring Tendinitis
Tuesday — 5 miles + strength training
I ran on the treadmill on Tuesday and finished up with strength work. It was a nice, relaxing run (as treadmill runs usually are).
Wednesday — 4.05 miles + yoga
On Wednesday morning I met my friend in our local park. It was snowy, very (very) cold, slippery, and hilly. About halfway into our run I felt a searing pain in the back of my leg. I thought perhaps I just needed to adjust my gait but in reality I knew it was a serious injury. I adjusted as best I could, but due to the cold and the distance from the car, I couldn’t stop running completely. Luckily, after the initial shot of pain, it wasn’t so bad and I could finish the run.
I decided to do gentle yoga in the afternoon to help stretch out my hamstring and relieve the residual tightness. It helped quite a bit.
Thursday — strength training
Although I planned on a Thursday morning run, I opted for strength training instead. It was very light and I didn’t feel strained at all. Obviously I took this as a sign that I could, in fact, run again.
Friday — 5.04 miles
Friday was yet again very, very cold. Single digit windchill. Why do I keep mentioning the cold? Because I’m certain it played a part in the culmination of my injury. I met my friend Carole for some trail miles. Right away my left hamstring was on fire. I knew it was going to be a tough run but I was stupidly stubborn. We got onto the trail and it was almost impassable. I frankly had no interest in trudging through 5 inches of snow for 5 miles (and neither did she) so we hopped on the road instead. The road was a little easier for me to control when/if I felt pain, but it still wasn’t good. It finally came to a head less than a mile from the car. The searing pain returned and I couldn’t run even if I wanted to. I was hobbling when walking, and my form was completely compromised when I did try to run.
I came home very defeated and in a lot of pain.
Saturday — rolling + yoga
I spent the day on Saturday rolling and doing yoga. Part of my injury is no doubt due to muscle tightness and adhesions. Injuries suck big time but at least I learn a valuable lesson from each one. I learn new exercises, new ways to roll, and best practices for keeping myself injury-free. And yoga — I won’t forget to do that during my next training cycle!
So why do I keep bringing up the cold? Because when it’s cold out, our muscles aren’t able to warm up, expand/contract, and function quite as well as when it’s more mild out. I think the two runs I did in the single digits really did me a huge disservice with my tendon issue. I’m unsure of if there’s an actual tear or if it’s just a bad case of tendinitis. I would need an MRI to confirm. An MRI may be in my future but I’m planning on taking plenty of time off to recover regardless.
I planned on ramping up my mileage in January and February, but I won’t consider doing that until at least mid-February. As I mentioned, I plan on keeping my cardio and fitness up with other workouts. So long as there’s no pain with other forms of exercise, this shouldn’t be a problem.
The sliver of silver lining is that I have a lot on my plate for the next several months. Not having to worry about fitting in training runs will help ease the burden and allow me to concentrate more on training other people, working with kids, and other odds and ends. Everything happens for a reason, right?
xo
Let’s talk!
Have you been injured recently?
What’s your favorite non-running form of cardio?
Linking up with HoHo Runs and MissSippi Piddlin’ for the Weekly Wrap, and My No-Guilt Life, Marcia’s Healthy Slice, and MCM Mama Runs for Tuesdays on the Run.
63 Comments
Can you do pool running while you take a break? That is no impact but will keep you active and safe! I hope you heal quickly.
I’m allowed to do any cardio that doesn’t hurt. I was going to start with cycling since I have a bike and trainer here. But if that doesn’t work I might join the gym down the road and try rowing or elliptical. And if that doesn’t work I’ll have to join the gym with the pool! Fingers crossed…
Ugh. I’m bummed for you. Hamstring injuries suck, says the runner who’s had more than her share of them. They suck especially much because many XT activities aggravate them as well. Swimming is ideal. If you love it more than I do…
I know… my fingers are crossed that cycling doesn’t aggravate it. I don’t mind swimming but a) I’m not very good at it and b) I’m trying to avoid joining a pricey gym while I work through this.
That is such a drag! I was hopeful for you that it was just a twinge and would go away after a little rest. Well, be smart and you’ll be back soon.
Yeah, definitely not a twinge. Rolling does help, though, so I need to make sure to stay on top of it!
Ugh, but you’ve got a good mind set. At least you have time to heal and rest up.
I’m trying to have a good mindset so I don’t go stir crazy… 😉
I was so sad when I saw your IG post over the weekend 🙁 I am glad that you will take some time to heal and rest. I’ve never had a hamstring injury but I know they can be quite annoying.
Thank you. 🙁 I’ve never had one either so this is new territory for me. It’s not pleasant, though, that’s for sure. I really hope I can keep up with cycling but I’m skeptical.
Aw, so sorry to hear about the hamstring! I’ve been dealing with a hip issue myself recently; I took all of last week off and plan to see how things go this week with a run. Otherwise I’ll likely by cycling and swimming most of the winter.
Running injuries are no joke. I hope you heal quickly!
At least it’s cold out, indeed. Hope you get better soon.
Thank you, Laura!
I had a pesky calf/shin issue that I am just getting over. This is a great time of year for a little rest before hitting it hard in January. That’s what I plan to do next week. Hope your hamstring is feeling better
Thanks, Deborah. I’m taking as much time off as humanly possible. I really don’t want to mess around with this kind of injury.
Ugh, injuries are the worst! I hope you are able to rest up and that the holidays and new year craziness will you keep you busy!
Thanks, Nicole! I hope you’re right! 🙂
I’m sorry you have tendonitis! Not being able to run is never fun. But, I know you have a ton of other ways you will keep fit while you’re lowering your mileage. My favorite cross training is hiking, Zumba, and LIFTING.
I’m hesitant to lift anything or attempt any type of squat whatsoever. I don’t want to make this tendon angrier than it already is! Hopefully several days off will help and I can get to doing something sometime soon.
Yes, I’m working my way off the injured list at the moment. Lower back pain (disc) and hip pain I’m dealing with but back in PT for it and it’s going well. Hope you recover well from this – what a pain ! (no pun intended)
I’m so glad your PT is going well! Injuries are never fun. We need to both stay healthy!
Well, my favorite non-running cardio is stair-climbing, but that would NOT be a good alternative for you right now ;-( Though not ideal, you are correct in observing it’s a “good” (not perfect LOL) time to be inside. I whined incessantly about not running during the summer, but it did give my body a chance to really heal from that (dumb) marathon, even if the forced recovery wasn’t by choice. Chin up! You got this! Go Rachel! Go Rachel! Go, go Rachel! You totally got this, Rachel! (a small sampling of my cheerleading chants for you). ((hugs))
Haha, I love your cheerleading!!
You’re right — you were forced to rest for a looooong time. I need to pull inspiration from you. I’ve been sidelined before so it’s nothing new but it doesn’t sting any less. Thanks for listening to me complain over the weekend. <3
Oh man am I sorry to read this! Having just worked my way back from injury I truly feel for you. I’m hoping this forced time off will be just the thing your body needs to heal. Sending good vibes your way!
Thanks, Michelle. It’s going to be tough not being able to use running as my go-to cardio, but hopefully I’ll find a decent substitute. No more injuries for either of us!
I did not know that there was a possibility of tendonitis in the hamstrings. I sure hope you are able to recover completely from it with rest and rehab.
Thanks, Elle. Hamstring tendinitis is a bear to deal with once you have it so I’m laying low so I don’t make it worse!
I’m sorry to hear about this news, but I’m glad that you were able to find a silver lining and keep positive!
Thanks, Abbey!
Dang, I’m so sorry you’re injured. And what a frustrating injury! Take it easy and eat eat eat. Have you read “Anatomy for Runners”? It talks about injuries and injury prevention. I’m only part-way through, but it’s a good read so far!
It’s a super frustrating injury. I haven’t read it because I’m knee deep in some other studies, but I’ll be sure to pick it up!
Ugh. I’m so sorry. How frustrating 🙁
I’ve been taking it very easy since my last injury (which was a ridiculously long time ago), and have been feeling good (knock on wood). hopefully, that trend continues for me.
Super frustrating. I’m so glad to hear you’re staying injury-free!
Wow you’re still running a lot for being injured! Don’t overdo it. I haven’t run since May because of chondromalacia patella. 🙁
Oh no, I’m not running anymore. I’m taking at least 6-8 weeks off.
Are you doing exercises for your knee? Running injuries are the worst.
So sorry to hear about your injury. At least it’s winter. Who wants to run in the cold anyway?
Hope you heal quickly.
Thank you. I’m going a little crazy but I’m not too broken up that it’s winter. 😉
So sorry to hear about the injury! They are the worst. At least it’s cold out so you don’t miss any beautiful weather runs!
They are the worst. And I agree, cold is definitely a drag anyway. 😉
Ugh, so sorry about the injury. My favorite forms of cardio all involve putting one foot in front of the other…but I can handle cycling when I have to. Hope you can get plenty of rest and heal soon!
I’m with you on that one. Cycling is a necessary evil sometimes. I’m okay with that as long as I’m able to do it.
Sorry about the injury. Such a drag, but glad you’re finding some things to do. Love/hate foam rolling!
Thank you. I love/hate foam rolling, too. 😉
Oh, no! I hope your extra down time helps you heal quickly! You’re right, though, once we get over the disappointment there are upsides to Spending less time running-/ including more time for everything else!
I’ve found I don’t have time for ANYTHING!!! Haha. Probably because it was Chanukah and now about to be Christmas. So much to do, such little time!
So sorry to hear this! It does seem like a decent time to take off running (if there is ever a good time) with the busy time of year and cold weather. I hope you heal up quickly!!
Thank you! I do feel a little relieved that I’m not worrying about trying to fit a run in but it’s still a bummer.
Oh no 🙁 I am SO sorry to hear! Sending healing vibes!
Thank you!
I’m so sorry to hear this! Coming off my hip injury, I know how frustrating it is when you can’t run. Wishing you a quick recovery!
It’s the worst! I hope you’re back to running again! Thank you.
Sorry to hear that you are not be able to run lately due to your injury. But at least it is off season like you said and you do not have any big races you are training for. Keep strength training. I think that has been a big part of me staying injury free lately.
I haven’t done any strength training in a week. Trying to let this leg not hurt before I start doing anything to aggravate it.
I am so sorry! I hope you heal quickly and can handle the down time! Always stinks!
It does stink. Big time. But I’ll take the time off and hopefully come back stronger. Fingers crossed.
Sure hate the hamstring issue but as you well know, cycling is my favorite form of cross training!! I have a spin bike at home, a trainer for my road bike and I love to hit up a spin class at the gym…. they’re all great cross training for runners! Though I’ve never done this myself, I wonder if gentle pool running would be an option for you? Whatever you choose, it will be perfect as you know what’s best for your body!
I’m looking into gyms that have pools right now. I’m hoping I can go with cycling and not have to worry about that. 🙂
Hate to see the words searing pain in your run descriptions. I hope your hamstring responds quickly to the rest and you can get back out there next month!
Yeah, me too. Unfortunately it’s the only way to describe it. It was crazy. But my doc seems to think only tendinitis and no tear so I’m thankful for that.
Hmmm… Depending on where that injury is, I’m not sure cycling will be the best answer. (I say that because sometimes I get hamstring issues from cycling.) You’ll just have to try it an see. Fingers crossed. We’ve all been there. Take comfort in the fact you aren’t alone. Bodies Heal. That’s my favorite injury mantra. You’ve got this! Thanks for linking.
Right, I was worried about that. Fortunately I’ve gotten on the bike twice so far and so far so good!! Phew!
[…] out my poor hammie needs some major TLC. I haven’t officially been to physical therapy yet (next Friday, yay!) but my doc and my […]