Hi there! When I left off last week, I was pretty bummed about my left hamstring. It was incredibly achy, my chiropractor seemed baffled, and I was starting to feel like I was banging my head against a brick wall. But, I guess it’s true that time (and hard work) heals all wounds. I had some hopeful signs this week! Thanks as always to Kim and Deborah for hosting the Weekly Rundown. Let’s get into it…
Sunday
Leg Day at the gym! Avoiding anything that might irritate my hamstring, I focused on squats and the glute press machine, then ended with 30 minutes on the Stairmaster.
Monday
It’s come to my attention that the muscles around my left hip (the side with the achy hamstring) are MUCH weaker than the right ones. To correct that I’ve been doing side planks with leg lifts. When I started I could barely do them on the left side- but it’s improving little by little. I also added Runner’s Touch (which works the hamstring, but gently- it’s just bodyweight) and I rounded out this shorter workout with core.
Tuesday
In the morning I did the Caroline Girvan deadbug workout, and some negatives on the pull up bar. In the afternoon I had a 3 mile walk on the schedule. It was 95 degrees, YIKES. It was hard to convince myself to get out there, so I brought a bottle of ice water in my vest.
Wednesday
I started the day with Runners Touch and side planks with the leg lift, then got out for a 3 mile run.
GUESS WHAT? My hamstring felt MUCH better!!! The extreme achiness was gone. I still felt it, but not nearly as much. Wow, this run put me in a really good mood!
Thursday
In the morning I did a Caroline Girvan abs workout, and then after work I went to the gym with my daughter. It was an upper body day, but my lats were so sore from the negatives on Tuesday. I was able to do reverse flys, but other than that it was a push day.
Friday
Another 3 mile run! For some reason I was imagining that my hamstring would be all better, and was disappointed that I could still feel it a little (patience- not my strong point). I had to remind myself that it feels about 80% better than it did a week ago, and that’s a lot. I’m still doing run/walk intervals, by the way, but increasing the running time.
Saturday
My daughter and I had plans to go to the gym in the afternoon, but she has a cold so we decided to stay home. I did my usual Runner’s Touch, side planks with leg lifts, and hip stability exercises. And then I did Bulgarian split squats. I don’t usually do those, so when I do it absolutely trashes my legs.
So… it was a good week! I have to admit I was starting to worry this hamstring thing would ruin my summer of running (like the calf issue last summer) but now I’m hopeful that it’s going to be fine.
How was your week? Was it 95 degrees where you were? (Ha! Probably not unless you live in Florida or Arizona).
Top photo by Cole Keister on Unsplash
13 Responses
Your gym looks so lively—love seeing it that full! YAY for a happy hamstring, Jenny!
It’s great to hear you’re seeing real progress. Sounds like you’re on the right track, and fingers crossed this is the summer where everything doesn’t fall apart. 😅
glad to hear hamstring is healing. strength training and stretch has been helpful to my hip soreness too. consistency is the key.
i’ve had 50-60s weather for two weeks. it has been great.
So glad to hear that your hamstring is starting to improve, Jenny. So many of our aches, pains, and injuries stem from muscle imbalances. It’s great that you noticed that and are working to make improvements! Here’s to continued success and healing!
Glad to hear that the hamstring is feeling better. Be kind to it! I suppose that heat will give you no choice. We could use some of your heat…
A solid week for you! I hope the hamstring keeps improving.
I was smiling at the sidekicks you seem to have amassed for your Thursday photo :)!
Woo hoo go hamstring go!!! My spidey senses say that an epic summer is about to kick off.
Our temperatures seem to be stuck in the 60s, but at least we finally got a break from the rain. Workout wise I started the week by walking like a manwoman around San Francisco, so with no days with less than 20k steps, there was a long bike ride around Golden Gate Park, and then I came home, took a day off, and am now acclimatizing back to the treadmill and hiking.
It was chilly in Mn and even in VA! I had to wear tights with my dresses in VA which is not normal for late May in that area of the country!! I felt like I was back in my winter wardrobe which was depressing. The weather has turned around here, though! It’s been sunny and in the upper 60s which feels great!
I am glad your hamstring is doing better! I am still doing run/walk intervals and wonder when/if I will drop the walks… I am doing 9/1, though. I am up to 4.25 miles of running/walking. My 10 mile race is in sept so I am feeling better now that I’m up to 4+ miles. I haven’t signed up yet but should do that soon!
I’m so glad you’re feeling better, Jenny!! Great news!
Lol, no, it’s not 95 degrees. I have to make the conversion, but I’m pretty sure the answer is no. It’s beautiful and sunny and warm here. Today will be about 25 degrees, I will leave you to do that conversion!
It was downright chilly here! (40’s, 50’s and rainy) The weatherman said we always complain that we don’t get “spring”, so here it is. I’m over that, bring on the warm weather! Or at least 60-70 degrees, that’s better for me. Glad to hear the hamstring is showing signs of improvement. Such a tricky muscle when it’s injured!! When you do the Runners Touch exercise, how many reps / set do you do? That is definitely an exercise that I’ve been assigned from PT at some point.
Good to hear about the improved hamstring! And also, I think it’s a good thing you found out your left hip muscles are weaker… because that could be a reason for your hamstring problem and it’s something very actionable! If the runner’s touch is what I think it is, it works tons on the hip muscles! I did something similar for balance as part of my foot rehab and I think that’s what f***** up my glutes. Those planks with leg lifts are really good, I should do them again!
I’ve had a decent week and we actually had summer weather! (until the weekend) Nothing like 95F but 68-70 and that is amazing for May in Ireland.
That’s great news on the hammy! Somehow when either hammy is “under the weather,” I feel it every time I move (whether I’m actively using that muscle or not). Fingers crossed things keep improving! Well, you know I’d gladly trade weather with you, LOL. This last week felt like late October (minus the threat any early snowfall happening). I haven’t even looked ahead to next weekend, for my race. This is Iowa, and the odds are really good the weather will shift by then.
I’m glad your hamstring is on the mend! It’s hard to be patient with injuries but it sounds like you’re making some good progress.
Now that you mentioned it, it WAS 95 degrees here hahaha! Actually hotter than that, we got into the low 100s a few days and today it’s supposed to be 95. I think our 80 degree days are over for now and it’s gonna be in the 90s and 100s and eventually the 110s for a long time! But I’m getting in a lot of pool time this weekend, and I escaped to the mountains for my long run yesterday, so can’t complain too much about the heat!
Sounds like your hamstring is going in the right direction! I did walking lunges today for my physio thing (it was chest back arms day though I really need to change this to push day and pull day now I’ve worked that out better) and I won’t be able to walk tomorrow!