Quote Originally Posted by Slaven View Post
I have had an hamstring niggle on and off for while which I could manage but became sore after a couple of races around the backend of the year and was subsequently getting worse when training so I stopped running to rest it. However, after about 7 weeks of rest and strengthening exercises (recommended by the Physio) there is no improvement if I try and go for a short run 10 minutes or so it is very sore for a few days afterwards including walking, to be honest it seems to be getting worst if anything . I was hoping after 7 weeks things would be improving by now. Just wondered what is the typical period of time people have had to wait to recover from hamstring injury or see signs of recovery? Getting frustrated that it does not seem to be improving
Which end does it hurt? If it hurts at one end or the other you might have connective tissue damage, for example where the muscle inserts into a tendon, or where there is a connection onto bone. All of that is presupposing the diagnosis you have gotten is correct. Are you going through the NHS? If you have connective tissue damage, about 4 months will see it healed enough to run on; but you have to build up very slowly, as it takes ages for changes to occur in connective tissue and seconds for it all to be undone leaving you back at square one.

Assuming you have the correct diagnosis you are going the wrong way about it by strengthening the Hamstrings themselves. Standard rehab for this type of thing is to do Glutes Maximus recruitment exercises, as it is normally poor performance from this muscle that loads the Hamstrings up too much. Normally just recruitment exercises will do the trick and the glutes with strengthen up of their own accord as you run. Hitting the weights right off the bat will likely have you using your Hamstrings to do the work instead. Do you do Pilates? It is an ideal system for people with lazy glutes if that is your underlying problem.

Lastly, and allow me to add that i have no qualifications in sports rehab, i would stretch your hamstrings- gently at first twice a day 4x30secs, then after a month or so get leaning into it. Stretching will inhibit the formation of nasty, tight scar tissue and the added length will help to remove the muscle's dominance.