RACEMANAGEMENTINFLORIDA

TRIATHLON #1 - MICKLER'S LANDING, PONTE VEDRA BEACH

JUNE 11 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #1 - STUART BEACH

JUNE 24 TURTLEMAN TRIATHLON - CARLIN PARK, JUPITER

JUNE 25 THE CROSSING FOR CYSTIC FIBROSIS BENEFITING PIPER'S ANGELS - PADDLE BOARD FROM BIMINI TO FLORIDA

JULY 4 BILL BONE 5K - DOWNTOWN WEST PALM BEACH

JULY 16 GAME ON! TREASURE COAST TRI SUMMER - JAYCEE PARK, FT PIERCE*

JULY 30 GAME ON! SAINT AUGUSTINE TRIATHLON - VILANO BEACH PARK

AUG 13 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #2 - STUART BEACH

Runs in Green Triathlon in Blue

AUG 20 CITY BIKES KEY LARGO TRIATHLON - SUMMER - JOHN PENNEKAMP PARK, KEY LARGO

AUG. 27 GAME ON! PALM BEACHES TRIATHLON #2 - SINGER ISLAND OCEAN WALK

OCT. 1 GAME ON! SUNCOAST OLYMPIC TRIATHLON - FORT DE SOTO PARK, TIERRA VERDE

OCT 8 GAME ON! RUN HUTCHINSON ISLAND HALF MARATHON & 10K - CAUSEWAY COVE MARINA, FT PIERCE

OCT 15 GAME ON! PONTE VEDRA BEACH TRIATHLON #2 - MICKLER'S LANDING, PONTE VEDRA BEACH

OCT. 22 BILL BONE TROPICAL TRIATHLON - LAKE WORTH BEACH

NOV 5 GAME ON! RIVERFRONT TRI @ COCOA - HISTORIC COCOA VILLAGE*

NOV 19 GAME ON! TREASURE COAST HALF & INTL TRIATHLON - JAYCEE PARK, FORT PIERCE*

NOV. 23 PELICAN YACHT CLUB TURKET TROT 5K - FORT PIERCE

DEC. 3 GAME ON! TREASURE COAST TRI - WINTER, #FINISHONTHEJETTY - JETTY PARK, FORT PIERCE

DEC 10 PALM BEACHES MARATHON - WEST PALM BEACH

*PRESENTED BY PUBLIX

Hamstring Injury

Chris Arrigo, MS, ATC, PT, Cert-DN Advanced Rehabilitation

Those long Saturday training runs are getting longer. That goal race is getting closer. But there is a nagging pull in the back of your thigh. If this sounds familiar, it is not something to overlook. Your hamstring muscles may be trying to warn you that a problem is developing. One that should never be ignored.

The hamstrings are an important muscle group when running. The main function of the hamstrings is to bend the knee and extend the hip. In running, the hamstrings act as a propeller to move your body forward. When the hamstrings are unable to fully do their job, they can be susceptible to injury. But, before we talk about hamstring injuries, it is important to first understand their anatomy.

Anatomy

The hamstrings are a group of three muscles located on the back of your thigh. All three of the muscles originate at one spot, the ischial tuberosity which is also known as your “sit bones,” because these are the bony prominences that you feel when you are sitting. The semitendinosus and semimembranosus muscles insert on the media condyleofthe tibia on the inside of the knee , while the biceps femoris inserts on the outside of the knee at the head of fibula.

Injury

There are a wide variety of hamstring injuries that differ by severity, location, and symptoms. Symptoms of a hamstring injury may include pain on the back of the thigh, lower buttock, or behind the knee; tightness in the back of the thigh; a sudden “pop” while running; and bruising or tenderness. The most common hamstring injury among distance runners is a proximal hamstring strain, which is located on or near the origin of the hamstrings at the ischial tuberosity. Unfortunately, proximal hamstring strains can take a long time to heal. However, modalities, strengthening, stretching and dry needling can help improve symptoms and keep you on the road, trail, or treadmill.

Prevention

Hamstring tightness is one of the main factors contributing to hamstring injuries, either as a primary cause or as the result of an injury. One way to prevent hamstring injuries is to stretch your hamstrings after your dynamic warm-up, but prior to running. This will allow the muscle to warm and loosen up before being stressed.

One effective hamstring stretch, involved lying on your back, placing your hands behind your thigh and bringing your leg towards your chest, as pictured to the right. Then, slowly straighten your knee until you feel a stretch in the back of your thigh. When you feel the stretch, hold the position for 15-30 seconds. Relax, by bending the knee, then perform that same stretch 3-7 more times. Make sure you repeat this on the other leg.

Hamstring weakness is another factor contributing to hamstring injuries. When there are strength imbalances in the body, the body will not be able to mechanically work the way it should. When muscles are strengthened and balanced, the body will be able to run more efficiently.

One example of a hamstring strengthening exercise is an RDL or “grab-a-pens.” To perform, place a target, such as a pen, on the floor. Stand a couple feet behind the pen, as pictured on the left. Then, balance on one leg and place the opposite arm straight up in the air. Slowly bend forward on the standing leg while keeping the knee straight. Bend towards your target, trying to grab the pen, until you can’t go any further, or until you are about to lose your balance. Then slowly come back up. It is important to take your time going in both directions, as this exercise strengthens the hamstrings concentrically and eccentrically. Work up to performing 2-3 sets 0f 20-25 of these on each leg.

If you have any questions regarding hamstring injuries or any other physical therapy techniques, please feel free to contact me! I can be reached at Advanced Rehabilitation. Phone (813)250-120, via our website www.advancedrehab.us or by email at carrigo@advancedrehab.us.

At Advanced Rehabilitation we wor k to keep you moving – no matter what you do.

Chris Arrigo, MS, PT, ATC, Cert-DN Owner, Advanced Rehabilitation

1. Keep right pass left and warn before passing “hello, on your left”

2. Be alert, look and listen. One ear bud only if any.

3. Don’t trash your trail. Dangerous road hazards and bad for environment

4. Standing still? Then stand aside off trail

5. Use safe speed posted speed limits along train 20 mph

6. Stop at Cross Walks then cross cautiously

7. Keep your pets on a 6’ or less leash

8. Be nice, say hi for safety. No sneaking up.

9. Under 16 must wear helmet

Written by Celia Dubey USAT Certified Triathlon Coach

CoachCeliaDubey@Gmail.com www.DiamondFitnessTeam.com 813 690 8989

Brian is a practicing attorney, specializing in personal injury cases with a subspecialty representing cyclists in bike/ auto accidents. He is a lifelong resident of St. Petersburg, and has been active, as both a participant and race manager for in excess of thirty years. He has worked on all phases of race production, including being one of the early race directors of St. Anthony’s Triathlon; announces many races on the West Coast of Florida, and served the Florida Region on the National Board of Directors for USATriathlon for six years, and is the Past President of that Organization. Brian is also on the Board/ Executive committee for the Frogman swim, proceeds of which benefit the Navy Seal Foundation providing multiple forms of assistance to families of Seals who have made the ultimate sacrifice for our Country. He is married to Awilda, and remains active in our sports community as both a participant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch@bchfirm. com, or 727-515-9397.