Sore hamstrings are common among runners, soccer players, and pretty much any athletes who use their legs. That doesn’t mean you should accept it. If you’re not sure what’s causing your hammies to hurt, then something has changed, and it might be obvious. Are your shoes worn out? Did you significantly increase your training volume? Did you start running on a different surface? If you answered "no" to each question, then you may be over-trained.
1. Massage your hamstrings. Use a foam roll or massage stick to loosen up knots in your muscles.
2. Mix up your training. Try cross training in the pool (running in water or swimming) one week a month so you’re not always doing the same thing and putting the same stress on your body.
3. Taper your training volume every third week. Cut your mileage by a third to a half to give your body time to recover. You can still train just as hard.
4. Strengthen your glutes. If your glutes are weak, your hamstrings will have to work overtime to pick up the slack. So include mini band walks in your workout to strengthen your glutes, and make sure you’re feeling it in your glutes and not your hamstrings.
About the Author
Sue Falsone | Director of Performance Physical Therapy and Team Sports
As the Director of Performance Physical Therapy and Team Sports, Sue Falsone provides the critical link between therapy and performance. She develops and implements therapy regimens for athletes at Athletes' Performance.
Sue received her bachelor's degree in physical therapy from Daemen College in Amherst, New York. She continued her education by earning a Master's Degree in Human Movement Science with a concentration in Sports Medicine from the University of North Carolina at Chapel Hill.
Sue has presented at both state and national level conferences in areas focusing on pillar strength, Integration of Physical Therapy and Performance Training and Comprehensive Kinetic Chain Assessment and Rehabilitation.
Sue is a board certified clinical specialist in sports physical therapy (SCS), a certified athletic trainer (ATC) and a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. She is certified in augmented soft tissue mobilization (ASTYM) through Performance Dynamics. She also holds an adjunct faculty position with the human movement program at AT Still University.
Focus at Athletes' Performance: Sue's exceptional hands-on skills and knowledge of human movement provides the critical link from therapy to performance. With her expertise, she develops and implements therapy regimens for the athletes and works closely with our performance coaches to integrate the rehabilitating athlete into the training process.
