Does anyone else have hamstring issues?

outfox

I strained my hamstrings last week on a spin, trying to keep up with the fast boys. They felt OK that day, and the next. But they were quite stiff and tight the day after, and are still so 4 days later. They are gradually loosening up, I think. I've been cycling in the meantime, but had to take it easy. The same thing happened last year, and I had to take it easy for about 3-4 weeks. So I expect them to sort themselves out in a few weeks.
It's a total balls, though. My fitness will drop, and there are a few events coming up.
Has anyone been through this? I've read a lot online about it, and I stretch the hoors every morning and night. I'm only cycling seriously for 12 months, and this is the second time it's happened. Is this going to be an annual event.
Just wondering if other boardsies have experienced this.

G1032

Yep. Went to a sports massage therapist. Got the hamstrings unknotted and now stretch them each morning and night and always after a cycle, no matter how short or long the spin was. I reckon the after cycle stretch is the most important one for me.
I also got properly fitted for the bike and I was told that I was putting a lot of strain on my hamstrings the way I had it set up.
No issues whatsoever anymore with them.

Edit: Issues with my quads were also having a knock on effect on my hamstrings

Charlie69

outfox wrote: »

I strained my hamstrings last week on a spin, trying to keep up with the fast boys. They felt OK that day, and the next. But they were quite stiff and tight the day after, and are still so 4 days later. They are gradually loosening up, I think. I've been cycling in the meantime, but had to take it easy. The same thing happened last year, and I had to take it easy for about 3-4 weeks. So I expect them to sort themselves out in a few weeks.
It's a total balls, though. My fitness will drop, and there are a few events coming up.
Has anyone been through this? I've read a lot online about it, and I stretch the hoors every morning and night. I'm only cycling seriously for 12 months, and this is the second time it's happened. Is this going to be an annual event.
Just wondering if other boardsies have experienced this.

Cycling shortens the hamstrings so very important to stretch the hip flexors regularly.

Brendan Hennessy

Hi Outfox,

Read your post with some sympathy. I ignored some hamstring pain for a while 2 years ago and what was a subtle niggle became a cycle stopper. I had returned to the bike enthusiastically the previous year, and just jumped back ignoring the 20 year gap. However, I hadn't been good at stretching, warming up & down or even hydrating. Ignoring the issue was my downfall, so I would say you're on the beginning of an upward curve by even recognising the problem and asking about it.

I can only tell you that I put my faith in a physio - with some cycle experience - and found her positivity as well as her skill a lifesaver. The damage was to the ischial tuberosity, don't know exactly what caused it, but thankfully the physio got to the bottom of it - literally!

Good luck with your recovery,

Brendan

kenmc

Highly recommend some mobility work, plenty of info on google, loads of dynamic (rather than static - where you load e.g. the quad and hold it for 20 or 30 seconds before switching legs) stretching, a foam roller is very useful, will hurt like hell initially. Personally found kettlebells and general strength and conditioning work very very good.

However, as you're currently injured, I'd get to a medical expert of some description to get fixed first before doing any of the above.

rollingscone

Ditto, get thee to the physio.

In terms of maintenance for the uninjured I rely on my kettlebell circuits to keep me limber and it seems to work well.

QueensGael

When you're back in action after the physio, I recommend doing some yoga or similar to keep the back, core and legs in good nick. If you're in the Dublin area, I really recommend this class. I've been going for about a year now, after a decade of messing around with other yoga classes.

http://www.sineadekennedy.com/yoga-for-cyclists.html

thebouldwhacker

I do yoga for cyclists which I find great however apparently Pilates is better for cyclists as it works important core muscles which yoga does not use. Light weight high rep on a machine in the gym also helps me a lot.

.ak

Hamstrings are crucial to any sport really. As we get older they get tighter unless you actively stretch them daily. What happens is a lot of people neglect them and only stretch them now and again before playing a bit of football or going for a cycle. You need to stretch them daily. I would say going to physio might be worth your time. A good physio can really be a worth while investment. They'll see just exactly how tight your hammers are, if they just need to be worked on via stretching or if strength needs to be built up around them.

Honestly, I wouldn't be cycling or playing rugby this time last year if it wasn't for my physio because I had some many issues with a previous injury/fitness/flexibility.

Seaneh

Point 1 Athletic Development* have some good mobility work tutorials on their website blog, the workouts are designed sepcifically for Mountain Bikers and he works a lot of DH and Enduro riders on the WC circuit but they are pretty much all transferable to any sport requiring decent mobility.

http://point1athletic.com/

*Disclaimer, I do indeed know the owner of the company personally, I'm not promoting his business, just passing on a link to free video tutorials, he's based in Morzine in the French Alps and his programmes are aimed at professionals, so it's not likely anyone from here is going to make use of his paid for services anyway.

paddie9

Went to Physio with no cycling experience, told me my saddle was too low I wasn't stretching my leg out enough, came back much worse in a week.
Went for a professional bike fit and found that was saddle was way too high in the original position, even though I'd followed all the traditional advice. Never had an issue again. Felt very unusual for a while and my speed was way down, after 2 weeks I got used to it.
The high saddle didn't bother me until I was regulary cycling 100k.
To solve the immediate problem I found this stretch where I stretch down for my toes while standing, hold the position for 10 seconds and then stretch further down hang for another 10 seconds and then a third time. Did 4 of them 3 times daily and I was fine.

outfox

Thanks for all the advice. A trip to the physio it is then. Need to start doing more stretches I guess. Stories like B Hennessy's above make it clear that you can't be too careful.
The hamstrings are looser now thank god. Still not 100 % though. It's a bit of a bummer - I wanted to kick ass on the orwell randonnee this weekend. Just to show the dubs how the corkboys do it.

buffalo

outfox wrote: »

Thanks for all the advice. A trip to the physio it is then. Need to start doing more stretches I guess. Stories like B Hennessy's above make it clear that you can't be too careful.
The hamstrings are looser now thank god. Still not 100 % though. It's a bit of a bummer - I wanted to kick ass on the orwell randonnee this weekend. Just to show the dubs how the corkboys do it.

If you're doing a lot of mileage or intense training, I find a regular precautionary massage helps - once every 3-4 weeks works for me.

Physios will be that bit more expensive, as they're qualified medical personnel, but you can often find people who will give you a decent rub for a little less.

And looking forward to Cork vs Dublin at the weekend!

Seaneh

Some rugby clubs do membership deals with physios for sports massages and stuff like that like members get x% discount on certain days, do any cycling clubs have similar deals?
If not, might be something to look into.

daragh_

outfox wrote: »

I wanted to kick ass on the orwell randonnee this weekend. Just to show the dubs how the corkboys do it.

It's not a race you know!

Yes it is.

+1 on Foamrolling.

outfox

buffalo wrote: »

If you're doing a lot of mileage or intense training, I find a regular precautionary massage helps - once every 3-4 weeks works for me.

Physios will be that bit more expensive, as they're qualified medical personnel, but you can often find people who will give you a decent rub for a little less.

And looking forward to Cork vs Dublin at the weekend!

You probably know who I am now;)
Do you get the happy ending with the precautionary massage?

buffalo

outfox wrote: »

You probably know who I am now;)
Do you get the happy ending with the precautionary massage?

I'm usually in so much pain during the massage that I'm very happy when it ends! :pac: