I have had discomfort in my hamstring area for just over one week. It is not majorly painful but slows me down when running. The hamstring is tight and moderately painful when I stretch it. It gets uncomfortable when I sit for too long or if my leg is straight for too long - in fact when I sit for too long my butt cheek gets uncomfortable!
It is difficult to determine the exact area affected, but it seems to be just below my bottom and down my outer thigh. I have been able to cross train, use the stepper and cycle in the gym without much issue but I have taken a rest from running. Its been about 10 days now and it is no better. I would appreciate any ideas or suggetions. Should I rest it totally or stretch it or go and see a sports therapist?
Most likely cause of your pain is hamstring tendonitis - at the point at which the three muscles of the hamstring join the bone (via a tendon) at the lowest part of your butt - the ischial tuberosity - a tear or pull in this area can cause the pain you mention and is made worse through sitting for long periods - it can also cause butt pain as your glutes try to take over some of the work while your hamstrings are effectively weakened, and it can irritate the sciatic nerve, although the latter is less likely.
This tendon, depending on how badly you have strained it could require up to 6 weeks rest from running - so 10 days is not a lot of time if the tear is bad.
However, you may be able to heal it more quickly by adding some of the following to your rest regime
If this regime doesn't show signs of improvement within two weeks, then I suggest you go see a physio for a more thorough assessment - you could have bursitis - that's inflammation of the bursa that sits between the tendon and the bone that normally reduces friction - symptoms can be very similar to tendinitis - same basic treatment would apply except for friction massage which could make it worse.
...forgot to mention that one of the main reasons sitting for long periods can exacerbate the pain in this condition is the fact that the bones you are sitting on (if you sit upright) are in fact your ischial tuberosity - which is exactly where the hamstring tendon attaches to the bone - you will generally get an aching feeling like the bone is bruised and it may feel 'hot' - you can get a bit of relief by leaning back in your chair which also takes pressure off the main hamstring muscles - though be careful to maintain a straight back - incline chairs are good for this. .
Thanks look forward to hearing what your doc says and thank you too.
I have the same problem too and my physio has also said avoid ice! My whole left leg is tense from my bum to my knee and i have sciatica, I have also had this for months since marathon training!
She has recommended that I heat it regularly and have sports massage and ultrasound, I have also been given exercises to do daily to strengthen the quads, adductors and glutes and daily stretches for the hamstrings, glutes and ITB!
I actually haven't stopped running although I know it would be the sensible thing to do, but I have cut my distance and done more cross training for the last few weeks!
I am glad I have come across this thread as I have also had this problem for the best part of 10 weeks which caused me to withdraw from London. I had tendonitis diagnosed by way of ultra scan and have been able to cross train but have not ran. However, apart from the fact I can sit down a little more comfortably now I seem to be a million miles away from running.
I have been seeing a chiro who is working my very stiff S.I joint and I have regular massage but nothing appears to be having a great deal of effect. If anyone on the forum has found a 'miracle' cure I would love to hear it!
Thanks for that. Sounds similar scenario to me. I will be very interested to hear how you get on over the next few weeks.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |