How to Run After a Hamstring Tendon Injury

A hamstring tendon injury may have symptoms like sensations of pain in the back of your knee, pain when bending your knee, swelling and tenderness. Let all the symptoms heal properly before going back to a running routine. Factors that may have caused this condition are overuse or muscle fatigue, injury and stress. When running after a hamstring tendon injury, you should do all that you can to prevent it from worsening or coming back.

Things You'll Need

• Well stabilized running shoes
• Treadmill
• Water

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Instructions

• 1

  Always warm up and stretch before you run. Muscles tightness, joint stiffness, and inadequate warm up are all factors that contribute to a hamstring tendon injury. Proper warm up and stretching of your leg muscles, especially your hamstring and your gluteals, will help prevent this injury from re-occurring.

• 2

  Get on the treadmill and walk for the first 10 minutes. Proceed to run based on your own comfort level. Do not rush your speed and intensity. Give your body enough time to get accustomed to the impact of running. At this point you should only run on the treadmill. Do not run on hard, uneven surfaces as this will only put more strain on your legs. Stop at any point if you feel any pain.

• 3

  Hydrate yourself throughout your work out. Make sure you are wearing well-stabilized running shoes to give your foot and surrounding leg muscles enough support to absorb the impact from running.

• 4

  Cool down and do a simple hamstring stretch. Kneel on one knee and place your leg straight forward with your heel on the ground. Keep your back straight and point your toes straight up. Slowly reach towards your toes with one hand while using your other arm for balance. Hold this stretch for 20 to 30 seconds. Alternate your legs and repeat two to three times for each leg.