Muscle Strain...How to Treat it?

[cloudnut220]

I think I've developed a slight muscle strain in my gluteus/upper hamstring. I was sore after my LR on Saturday, so I stretched and rolled and gave myself sunday off. I was feeling good on Sunday, no pain other than some stiffness when I got up Sunday morning. This AM during my run the pain showed up about a mile in and even after I stopped and stretched, it was still there so I cut the run short and walked home. Now the pain is gone, but I suspect I've strained somethng slightly in the region.

I don't want this to develop into something more serious, but I also don't want to lose fitness. So should I take a couple of days fully off or should I try doing the elliptical for the next few days? When would be a good time to attempt the next run? Any advice is appreciated!

 

[FireDancer]

Disclaimer: I'm not a doctor or physical therapist and even if I were diagnosing someone's muscle pain over the Internet would be hard.

Is the pain sharp and isolated or a general soreness over the whole muscle? In my experience the former is a bit more of a problem and needs to be dealt with more then the later. When my miles are up there are time I am a bit sore for the whole run but it is a good sore. The kind that means you are breaking down and building up muscle.

The sharp, isolated pain can develop into a tear or a chronic issue if not dealt with. I would start by taking a couple of days off (if you have access to a pool that could be an alternative to keep you from doing nothing) and ice it every day. I ice in 20 minute intervals taking at least 20 minutes off between ice applications.

If after a couple of days you haven't gotten rid of the pain go see an orthopedic specialist or a doctor that specializes in sports medicine.

 

[cloudnut220]

Thanks Frank. I'm not looking for a diagnosis as much as "how long would you stay off of it" advice, so I appreciate your input. I know if it doesn't clear up in a week I'll be calling my ortho.

On Saturday I thought this was the good kind of pain, but now that it's hanging around I'm not so sure.

 

[cewait]

I would say that you may need as much as a week. You will not lose much fitness in a week or even two and any fitness lost is a great trade to prevent a chronic injury.

+1

 

[cloudnut220]

Thanks Coach. The rational side of me knows I won't lose any fitness in a week. The emotional side is going "oh man, you rocked those 9 miles on Saturday, don't give up". I need to quiet the emotional side and let myself heal because I certainly don't want to wreck the whole fall racing season!

 

[bunnyfoo]

I know anytime I've talked to my physio about general aches from running, I've been told to take a week off. Not always what I want to do but it's what the body needs to start healing. Better to take a week off than to get a bigger injury and take even more time off later on.

Hope you're feeling better soon

 

[cloudnut220]

Well, I tried a very easy 2 miles on Sunday after my week off. The area was still sore. So I'm moving into active recovery on the elliptical this week--no pain doing that or cycling.

 

[Bookwood]

Good Luck- if it persists when you run get to the Dr. and make sure they give you a I diagnosis. I putz around with rest and ellipticals for a couple of weeks with a knee injury before seeing a Dr. Then they didn't so an MRI even though the PA thought it was a meniscus tear (this was the first week of april) they told me to rest and restart running slowly- which didn't work- then I had more rest and PT finally 2 weeks ago they did the MRI and it's a tear in the meniscus. I saw a surgeon monday and will have it repaired on Aug 2. In the mean time I have basically wasted the whole summer trying to take it easy on it to no avail. (and my fitness is shot!) So in Sept I'll be starting almost all over again.

 

[cloudnut220]

Good Luck- if it persists when you run get to the Dr. and make sure they give you a I diagnosis. I putz around with rest and ellipticals for a couple of weeks with a knee injury before seeing a Dr. Then they didn't so an MRI even though the PA thought it was a meniscus tear (this was the first week of april) they told me to rest and restart running slowly- which didn't work- then I had more rest and PT finally 2 weeks ago they did the MRI and it's a tear in the meniscus. I saw a surgeon monday and will have it repaired on Aug 2. In the mean time I have basically wasted the whole summer trying to take it easy on it to no avail. (and my fitness is shot!) So in Sept I'll be starting almost all over again.

Thanks Bookwood. If I end up at the doctor, I'll be sure to push for a diagnosis.