High hamstring tendinopathy forced me out of running for about five months. That’s a really long time for someone who usually runs at least seven times a week. Only now am I slowly getting back into it.
Unfortunately, there is little information about high hamstring tendinopathy out there. If you google it, you will find a good, but very academica-ey paper and a bunch of (mostly) useless stuff on message boards.
I’m no doctor, but I have some first hand experiences that, hopefully, can be of use to others. This injury is fairly rare, so some of the things that worked me for were discovered purely through experimentation.
Symptoms
First off, how do you know you have high hamstring tendinopathy? I initially was misdiagnosed with a simple hamstring “pull”, an injury that lasts 4-6 weeks, I think. Here were my symptoms
- Pain in the upper hamstring area, most notably where the hamstring connects with the sitz bone
- The pain is deep in the muscle, not at the surface
- Pain came on slowly over time (as opposed to suddenly due to a traumatic movement of some sort)
- Pain while driving a car
- Pain when sitting a long time, especially at a desk or on hard surfaces
- Pain when sitting on an airplane
- When trying the ‘touch your toe’ stretch, I could get my knuckles down to my knees (uh oh!)
- Pain at the outset of a run, but going away once ‘warmed up’…then coming back later on
- Numbing of entire leg while running (this is when I realized I had to go see someone to get this fixed)
- Occasional glut pain
- It hurts most when getting out of bed in the morning
It hurt right there
(Note: I do not recommend self-diagnosis, but finding the best sports physician possible to help you figure out what you really have)
Causes
I’m not sure what the actual cause of my injury was. My best guess: Running 10,000 miles on mostly mountainous terrain for over four years and never stretching. That’s the kind of thing you can do in your 20s, but not, as it turns out, in your 30s.
There may be other causes, but I’m going with the above.
How to Get Better
Essentially, you’re trying to heal an inflamed muscle, so rest is your best friend. I committed early on to not patch up my injury and come back quickly but to take as much time as necessary to heal. My main goal is to run into my 70s and 80s and not to run as soon as possible with a high likelihood of re-injury.
Loosen Your Hamstring, in particular, and leg muscles in general – I have a foam roller (black; the color indicates how hard the roller is) and would roll out my hamstrings, quads, IT bands and glutes every single day for the first two or three months. (I mean: every. single. day.) I hated this. Watching the Mavs win and listening to Western States podcasts made it a bit more bearable (yes, that’s how along ago all this started).
Eventually, I started stretching – lightly – and increasing my flexibility. I can now touch my toes at any point in the day, which is a huge accomplishment considering where I started. Eventually, I was able to start doing yoga (after about 4 months), which I consider invaluable in my recovery (more on that later).
Also, the wonderful Mrs. Golden Trails would massage my hamstrings two to three times a week during months two and three. If you have someone who can do this for you on a regular basis, I would highly recommend taking advantage of that. (We started this about 4-6 weeks in and maybe should have done it sooner).
Ice - I didn’t think this would work, but icing did help quite a bit at the beginning to calm down the inflamed muscle.
Strengthen Your Core – My PT insisted on this. I would (still) argue that my core was pretty strong to begin with. I passed all strength tests with flying colors. Doing several 60 second planks should be *very* easy. Anyways, just mentioning it, because it may help the reader.
Compression - I own one pair of compression shorts. For a while, I wore those to bed which helped alleviate some of the pain I felt in the mornings.
Everyday Issues and How to Solve Them
Rest. Rest. Rest. – At first, my hamstring hurt all the time. After a few weeks (4-6 weeks), I got to the point where I would have a few pain free hours during the day and could even walk a few steps without pain. Avoid walking, standing and sitting on a desk (or other hard) chair for long periods of time. Easier said than done, I know. “Avoid” = “minimize as much as you can”.
Do what you can. I used to live half a mile from the subway and Mrs Golden Trails would sometimes drop me off/pick me up from there. It’s pretty sad for me to even think about, but any walking would re-aggravate the injury. Also, Mrs. Golden Trails rocks.
Sit On a Pillow While Driving - I don’t know how I figured this out, but after weeks of bad pain any time I drove, discovering this was an absolute game changer. I would also bring something soft to sit on airplanes, at sporting events, etc. Sitting on soft surfaces puts less pressure on your hamstrings, so that made me feel better.
Get a Standing Set Up at Work (if possible) – I realize, this is not possible for most, but if your employer pays for such perks – take advantage. Regularly being able to switch between sitting and standing is gold. Also, if you get a really fancy chair (Herman Miller!), you can bend the chair bottom (the part you sit on) forward. Again, less pressure on your hamstrings = happier hamstrings.
Helpful Exercises
Bridges - I don’t like this exercise, but I did it anyways. It helped. Here is an example.
If that’s boring, try doing it with a stability ball.
Swimming – After a while (6 weeks or so), I started swimming. At the beginning, all I did could do was pulling. Swimming is boring to me, but was great for getting my heart rate up on a regular basis.
Bikram Yoga (the hot kind) – OK, so you may have done yoga before. Forget all about it. This is not the same. This is no granola, “ommmmmm” yoga you may imagine or have done before: this is a *workout*. I’ve been doing it for two months now, and it’s changing my body in a hurry. If I had to name one single thing that helped towards recovery, it’s Bikram.
Let me tell you: it’s hard. Most newbies I’ve seen, don’t make it through the first class (count me as one of them). Even my mother-in-law, who had been practicing yoga for 10 years before I took her for the first time, ended up throwing up 25 minutes into her first class. She also came back and finished out the session. Sound a bit like ultra-running? It’s not too different. It’s extreme and pushes your body to a place you likely haven’t been before. Try it.
If you have additional questions about my experience, please ask in the comments. I will try my best to get back to you.
Get well soon!
Thanks for sharing. This is awesome – thanks! I have the same issues and am literally heading out to buy a foam roller today per your rec right now.
Ditto on Bikram. Been doing it for 11 years now.
Pingback: 2012 Running and Adventure Plans | Golden Trails Blog
thanks so much for a great post. i dont think i have a severe a problem as you did, but i think ive got a minor form of it. so ive decided to put my marathon plans on hold till this thing heals…not running is gonna suck!
Yes thank you!
(yes it does make it worse).
like the above i’ve got a mild dose compared to you (sympathy to your rear end!) I have a good physio who’s given me lots of exercises to do, Its just have the patience to stick with it – and the disicpline not to go for a run on the odd good day
At what point (time-wise) in your recovery did you begin to go to Bikram?
I have been dealing with high hamstring tendonopathy for nearly a year now, but didn’t stop running until November. Stopped riding the begining of February. I would love to go back to Bikram. Did you wait until you were pain free to go to Bikram?
Great question! I wouldn’t start Bikram until you’re pain free in everyday life. The first couple of months of my injury, my hamstring hurt *all the time*. It wouldn’t have made much sense to do Bikram then. Over time, it would only hurt when I stressed it (sitting too long, etc.).
I did do a lot of gentle stretching while I was injured and before I started Bikram.
Hope this helps.
I am soooo glad that I found this article. I have had an issue with my right hamstring since 2007. Nothing severe, just a bit of an ache in the high hamstring area after long runs. Since the ache would go away and my mobility was not compromised I didn’t think too much of it. BIG MISTAKE! I now know that this ache was a warning that something was not right and I should have paid attention to it when it was minimal.
In April 2011, I was doing some speed work and lost my footing. I fell awkwardly and felt a searing pain in my right hamstring right at the insertion point to my buttocks. I had all the symptoms mentioned above. Not only could I no longer run (or sit comfortably), I couldn’t walk my normal speed (which is pretty fast). Anytime I tried to walk at my normal speed I would feel severe muscle fatigue in my lower right leg. My chiropractor told me that was a result of my over compensating for the tightness and pain in my hamstring. I was engaging other muscles just to make the movement of walking fast. I was also told that I had a weak core, tight hip muscles, and a muscular imbalance between my hamstrings and quadriceps. All of these things played a part in ache I had been feeling for the previous four years. My fall only exacerbated the issue.
So I slowed things down, I didn’t run, and didn’t work out for about 4 months. I underwent Graston and ART with my chiro for about 8 weeks and I was cleared to use the elliptical trainer for short periods in September. Then by October I starting taking spinning classes. It all felt great! No strain or discomfort in my hamstring at all. In January of this year I started taking a weight training class where we use barbells for squats, lungdead liftsifts, etc. It’s a low weight, high rep class. In February, I started doing run/walk intervals on the treadmill. I would run for one minute at 4.5 mph and walk for a minute at 3.5mph for 30 minutes. I still feel a slight twinge (tightness, no pain) in the hamstring when I run but it goes away after I have been moving for about 10 minutes, and I have been able to increase my running speed bit by bit. I have just taken my intervals outside and find that I feel a bit of discomfort when running on an incline. Taking it slow or stopping and walking helps with that. I also do not do the intervals everyday. I always have a day of rest in between. Resting is hard, but it’s so important! I always, always stretch after any type of physical activity now (I’ll admit that I was not so good at doing that before). I feel that the weight training class has helped me with the muscle imbalances. I also do core work at the end of the class. The plank used to be the enemy. Now that I know how important it is to my overall muscular stability, I have grudgingly embraced it.
Yoga is the next thing I am going to add to my arsenal for healing. While I am much more mobile now than I was 11 months ago, I would like to be more flexible and reading your story has helped see how important that can be to my recovery (over and above the pre and post workout stretch that is)
My questions is…do you have any discomfort in your hamstring anymore?
Thank you so much for sharing!
I’m glad this article was helpful. To answer your question, every once in a while (*rarely*) do I feel a slight, slight discomfort. It is usually due to one of two things: 1) I have dramatically increased physical activity to a level beyond anything I have done since the injury or 2) slacking on the stretching/yoga thing. The latter happens when life gets “too busy”, which is really no excuse.
Overall, however, I have been progressing nicely, and I can easily run 3-4 hours or go on 8-9 hour snow show trips in the mountains. (As reference, I run ultra-marathons, so that’s normal activity for me).
Your note about the twinge going away after some activity worries me. I had that for about a month and continued to run through it until I really aggravated it during a race. I did not run for 5 months after that.
You may really like Bikram, because unlike the other forms of yoga (which are fine), the heat element drives up the heart rate, so it feels a lot like an aerobic activity like running or walking briskly.
Good luck!
Thank you so much for this post. It’s given me hope that I can recover from this injury. I’m going to try your suggestion of the pillow in the car as well as the compression shorts in bed. Just this week I got set up with a standing desk at work so I’m hoping that will help. This ‘resting’ phase is so difficult but I’m determined not to rush as I want to be able to run in my 70, 80s too. Thank you for the encouragement.
I have the same type of injury you describe. How long did it take until sitting in the car etc. became more tolerable?
My healing was very gradual. Riding in a car was pain free as soon as I started sitting on a very soft pillow. I continued that practice well until after I felt I had healed. No need to stress the hammy.
That being said, it took over 3 months for me to be able to walk a pain free mile. Maybe even four. I slowly built from there with increasingly longer walks. Eventually I added short runs. 1 block at first building up to a mile. This took a lot of patience.
Just want to chime in with the others and say thanks for the informative post. So many sports medical experts have had trouble diagnosing this one for me and finding info like this has confirmed for me what the problem is, especially when you mentioned how you’d get the pain at the outset of your run, then it would go away after you’ve warmed up, but then it returns. Everybody I’ve mentioned this phenomenon to has been mystified. Thanks again, and I’m going to try your suggestions.
One question: are you still wearing the compression shorts (during runs)?
I do not wear compression shorts during runs. I only wear them to recover from long runs as well as during Bikram yoga.
Thank you, thank you Mr. Golden Trails for the great post, I have been dealing with my injury since Oct 2010 which is a long time. I did most of what you did, except the yoga, I tried it, and will give it another shot. I have been only swimming for about 4 months and I tried running twice and everything came back again. It is so amazing that I finally came across an article that is exactly what I have been experiencing. I also did ART and Graston, would you do that again if the symptoms are coming back? Thank you-
Hi Ernin,
I’m sorry to hear about your struggles. Frustrating!
If you try yoga again, make sure it’s Bikram. It’s the same everywhere, every time and is sure to stretch your hammies but will also strengthen glutes and abs. The heat helps losen everything up.
I did ART and Graston as well. To me (!), ART felt like a waste of time. Graston was good. As always, that’s just one man’s opinion.
Good luck!
Hi, Thanks for you blog, it’s really informative. I’ve been suffering with this injury for 18 months now and that was the last time I did a competitive race. Before that I regularly did 10k’s and half marathons.
I’ve been to 3 different Physiotherapists who all suggest eccentric exercises are the way forward. I’ve mostly been doing one called the Nordic hamstring exercise and another where you lean forward stood on one leg, perhaps with a weight of some sort in your hands.
I think I’m gradually getting better, but it’s so frustrating. I don’t normally have any pain during the day, only after running and after an “outdoor” 6 miler last Sunday, it’s been quite sore since, but it always eases off as the days go by and I’m hoping to do a gentle 4 miles or so on my treadmill on Thursday .
I can run up to about 5 or 6 miles slowly, but nothing like the pace I want to.
I’m seeing a chiropractor for an assessment next Monday, just to see what their take is on my situation.
I have a foam roller but haven’t really been using it much. I’m going to try and use it daily in front of the TV if I can remember!
I’ve looked into Bikram yoga but there doesn’t appear to be anyone holding classes anywhere near where I live.
Any other suggestions…
I encountered the same thing in Jan of this year, although not as severe. I did 2 months of pool running to stay in somewhat good condition until i could run again… finally could put in miles on the road about 4-6 weeks before Boston and was able to run it… no pain during the race and none after, although im starting to have some flareups now, 2-3 weeks post race, not sure why. PT recommended the same stuff… core strength and i also was getting some ultrasonic therapy at the insertion point and that seemed to help push some of the inflammation out of the area although at times it was painful.
Ive also been using a groin/hamstring compression sleeve on the affected hamstring and even the compression shorts over that at times. I think it definately helps the bulk of the hamstring but nothing really helps to support or prevent the insertion point irritation.
Nice post here. I have a left high hamstring issue which waxes and wanes. I did also have a labral tear, hip issue which was “surgicalized” and is much better, my adductor tendinopathy is gone but the hamstring….is just killer, even with weekly massage. I just switched from a movement based job to a primarily sitting situation, and perhaps this is actually what has aggravated it…. grrrrr.
I probably should go back to just the regular yoga….I’m not an ultra runner (yet) so i am sure regular yoga would make me quite happy. That and I have not been icing so will go stick the ice pack in my compression shorts!!!
Hi goldentrails this post has been so helpful, it fits with my symptoms to a tee, did you stretch your groin area, I feel that this aggravates the pain.
How long did it take to return to ultra distances after the injury?
Tricky question to answer, because my return to ultra distances has been delayed for other reasons (family, work). It took about 8 or 9 months to get back physically to a point where I could have competed. I just haven’t because of other circumstances.
Thanks so much for posting this. I have been struggling with this same injury for 3 months now. I just got the “ok” from the sports med doc to TRY running (short distances, etc). I had heard about bikram but never tried it and lo and behold there is a studio only 4 miles from my house. Thanks again.
I, too, have been feeling pain since Oct. 2010. I’m a 70-85 miles/week runner. I took 8 months off for the first onset and now just three weeks ago, I had to stop again. I have been biking, swimming, and doing the elliptical. Should I not be doing those exercises? Am I making it worse? I have a foam roller and would use it daily before the pain came back. I would stretch and sit in ice baths. I was doing all sorts of preventive measures but the pain came back anyway. I also did yoga, but it seemed to aggravate so I stopped. At the yoga studio I attend, they do not do Birkam. Would it still be beneficial to buy a DVD and do it at home without the heat? For compression shorts, where did you get yours? What brand? I also perform planks and find 60 seconds easy. I do other core strength as well. My core probably could use more work; I just wouldn’t know what else. Aside from my comments and questions above, any other recommendations?
Thanks for your blog and willingness to helping other runners.
My physician highly recommended i continue to deep water run as long as it didnt hurt… even said i could run as long as it didnt get uncomfortable (i.e. staying in the 1-3 range of a 1-10 pain scale). My compression shorts are just your run of the mill under armor thigh length compression shorts. The only caviet is that there are some generic thigh length spandex out there that some people use just out of modesty… you want something thats tight and supportive not just covering your legs… but like i said.. i dont think it helps with the irritation i have at the hamstring insertion, only keeping the hamstring belly warm and loose.
I recently took a 5 day high dose of oral steroids and it doesnt seemed to have done anything at all… was hoping that it would be a help since my prescription for naproxin didnt help at all either. I continue to run, i can do 80-85% of my race pace without too much discomfort so i continue to work on my base while hoping that this will work itself out. In the next week or so i do intend on visiting my physician again and talking with him about an MRI to be sure its not a tear or something more serious than tendonopothy, as well as other treatment methods ive read about… i.e. dry needling and/or local cortizone injection and also a treatment that seems to be garnering some success with other forms of tendonopothy… PRP injections (Platelet Rich Plasma).
Working on 6 months now dealing with it.. had pretty serious pain when it first hit in Jan… a small relapse a couple weeks after running Boston in April… and just a steady irritation at the insertion point the last month or so… up to 30-40 miles/wk again despite the low grade irritation.
Hope everyone is on the mend.
I continue to follow this post, though I admit, for 3 weeks now I have finally been free of my High Hamstring irritation. My Massage Therapist did something to it. It was very very painful, and I thought I might faint, but it seems now with stretching and such to be remaining free of pain…
My Compression shorts are from Zensah, and I hate to be an advertiser, but they do work much better than the regular ones, they are sort of rubberized and really grad at that hamstring insertion area and put some compression there, rather than just the thighs. Just a thought. Best wishes to all….
The one element that I have adjusted since I’ve come back and is not mentioned in the post is that I’ve adjusted my running form. Pre-injury I was a big-time heel striker. That’s the part of the shoe sole that always wore off first. If you put your foot down just pressing on the heel, you can feel how that puts pressure on the upper part of the hamstring. Now, put your foot down and press on your forefoot and note how the hamstring pressure is now spread more evenly.
That little experiment led me to change my running form. It was a bit painful at first, because I was using my muscles differently (particularly my calves), but it’s been working out great. Plus, I feel that I’m faster, because I run more efficiently.
Hope this helps!
Thanks. My sports med doc actually said that I might benefit from barefoot/minimalist shoes. go figure
I’ve now progressed to 7 miles outdoor at about 9 to 10 minute mile pace, when I could only run about 1.5 miles at one stage at 10 minute mile pace. I’m doing Nordic hamstring eccentric exercises and am fairly sure these are the most effective. I’m also doing lots of planks and another eccentric hamstring exercise where you stand on one leg (the bad side), with your arms out to the side and lean forward with your other leg straight out behind you, with this one you can really feel the area get a stretch.
Jose
Any suggestion abt what running shoes should be recommended for HHT?
Thxs vm
I wear the NB MT 101s. Minimalist but not too much so.
Did you not do any hamstring strengthening excersies?
I have been diagnosed with MRI for proximal hamstring tendinosis, and on the 3rd PT :/
Hi Goldentrails, Do you have any tips to beat the soreness the day after a run? I’ve used ice, foam roller and a tennis ball. Any exercises you can recommend to give relief in the short term? Many thanks for your excellent blog, it’s giving lots of us hope.
So I finally tried bikram and unfortunately it seems to have irritated my high hamstring even though I was very gentle with the poses. Did you find this to be the case ? Just curious.
Great Blog..thanks for the info.
I’ve been suffering from a similar issue that started in early April, “12″. Crossfit five, six times a week and running three,four time a week- Some speed work put me over the edge. I’ve been doing nothing but walking and stretching for the last 4 weeks and it’s slowly getting better (SLOWLY!!!).
I am a SW engineer and sit all day. The only way it get thru the day is using one of these
http://www.footsmart.com/P-Small-Cushi-Seat-30193.aspx?c=BLACK
I really helps the alleviate the pain from sitting for hours on end .. or as a friend of mine and long time HHT sufferer put it: ” a toothache in the butt”
enjoy
-B
Hey there, I have had this bilaterally for over 2 years, i couldn’t run for the first 3 months then i got better from that, but were you guys able to squat?? because thats how I had a severe tweek in both hamstrings about 8 times in 1 year, which I think I got a crazy amount of scar tissue, now I am able to hurdle at 100% speed sprint at 100% squat at 100% do everything!! except when I rest, when I sit i have severe pain in both legs like you have had but the weird thing is I have severe pain now standing sitting laying everything I have pain but when I go full on sprint training i have no pain during or 3 hours after, but it comes back to what it was before,so I am wondering what the pain is from, extra tension on the hamstrings from scar tissue, or i have heard of hamstring syndrome where the sciatic nerve is tethered and entrapped with the hamstring with scar tissue, do you guys have pain in the entire hamstring or just at the ischial tuberocity, I have it on the entire hamstrings,
I injured my left hamstring back in 2009 while working with a trainer. I think it was just a strain at that point. I went to see a sports chiropractor who was very aggressive, and after a few sessions, I had more pain than when I started and now it was bilateral. I switched to a sports PT, and by this time, both my hamstrings hurt a lot. She dry-needled both my glutes and did a lot of stim therapy, both of which were very painful. I remember that after one very painful session, it started hurting whenever I sat down for long periods. I had stopped running, and I don’t think I was re-injuring it, but I do think that between the chiropractor and the PT, tissue was injured. Anyway, I now have bilateral high hamstring pain. And so many of the previous posts are correct, there is very little known about this. I have seen an orthopedist who told me my problem was ‘exotic’ and referred me to a physiatrist. The physiatrist did tendon injections with steroid, ischial tuberosity bursae injections, and did PRP twice on both hamstrings. Everything only helped temporarily. I think the main issue for me at that point was that I was sitting too much, especially if I was in my car, which was a Mini Cooper. Those seats were brutal, and the suspension was very limited (but the car sure was cute!). I switched to a Volvo with heated seats, and that is more comfortable. I have a hydraulic stand-up desk, which helps a lot, but I am still struggling with this every day. I don’t go out to eat with my family due to pain in most restaurants, even when I take a cushion. It has affected my quality of life in a big way. I don’t even want to run anymore; I just want to be able to sit without pain. I haven’t even really been given a clear diagnosis, as an MRI I had two years ago was read as “normal”, although the physiatrist said there was some fluid around the tendons. I am trying to accept the pain and move on, but it’s hard. I did start Cymbalta, which helps about 20%. Anything else you’d suggest? I eventually saw another PT who was much more gentle, and she did a ton of dry needling. I was recently diagnosed with hyperparathyroidism, and had two adenomas removed. I was hoping this would help with the pain, but too soon to tell. Really appreciate your blog and the posts.
Goldentrails, did you ever try dry needling? What about a steroid or cortisone shot? If so, did you find any of them to be effective? Thanks. Ben
Hello,
I did have the steroid injexs and a ton of dry needling. Also Platelet Rich Plasma injexs twice. each helped temporarily, but pain always came back. And it seemed like the specialist got annoyed with me when I didn’t get better. I finally got tired of procedures. Tried thai massage. Helped, but pain came back after awhile.
Thank you for your post….I’m a colligiate track and field athlete and I’ve been struggling with hamsrting tendonopathy for about 8-9 months and quite running 5 months ago. I have been to PTs , orthos, two MRIs, two X-rays etc. Finally found out from an MRI that it is in fact “proximal hamstring tendonosis” a month ago… Nothing has worked for me, the PT has had me doing mainly gentle stretching and strengthening (like the exercises you mentioned)…my problem is I’m in such pain every single day (mainly in the glutes) that sitting down is excruciating and standing aches and walking hurts too. I basically cannot move without pain so it is difficult to even do strengthening exercises. I recently go a steroid injection into the ischicial tuberosity area but so far my pain has gotten worse…. do you have any suggestions on how to get ride of the pain at least enough so I can start rehabbing properly? Thanks so much!
Oh btw my name is Karissa, forgot to put it in the above comment. Thanks again!
I find that I now have pain when sitting crosslegged on the bed or floor. the back of my thighs go numb. Do you know if that’s typical?
Very informative post…I saw this link from RW. Anyways, here is the low-down on my situation…injury 2 years ago running downhill. Thought I had a calf strain but its progressed much further than that. main areas of injury are directly behind my knee (Popliteus), posterior calf AND the elusive high hamstring tendon or piriformis area (where hamstring connects to butt). Basically hurts to walk, sit, lie down and of course no running, hiking, biking. Have seen 4 docs, 3 different PT people, 3 MRIs, x-rays. Am currently going to a Chiro guy who’s very good and adjusted me for some leg length differences and has been going to town on piriformis (he believes its sciatica). Also seeing acupuncturist and have been needling all the way down the leg and IT band, he thinks its sciatica too. I’ve heard so many different ideas about this injury and frankly am at a loss. To stretch or not to stretch? Nerve damage or tendon damage? Strained muscle or build up or scar tissue? Not one single PT person, ortho doc can actually figure this out definitively. Have had very little relief from hands-on massage and what little relief I get from chiro or acupuncture goes away in a day. Sciatica is possible but I have no lower back issues. I can only think that it is nerve issues near piriformis AND possible muscle/scar tissue injury lower down the leg. No numbness though. Ice, biofreeze do help, stretching with a black foam roller results in MORE pain. Totally at a loss. Thanks for all of your help. Chris
Hello,
Since my last post, I have discovered lidocaine patches. They are awesome! You place them on the area of pain (the top of the hamstring) and the lidocaine (topical anesthetic) gets absorbed through the skin. They are not a solution, but they are very helpful. I sit a lot during the day, and with the patches, I can sit almost pain free. They are available by prescription, aren’t habit forming, and have few side effects. Hope this is helpful as you try to find a good treatment for your tendonitis.
Hello Goldentrails,
thanks for this post. I have this hamstring tendinitis as well — had discovered foam rolling and was wondering if it will work in the long run. Had not yet discovered Bikram yoga, but it makes sense to exercise in a heated room. I used to sit in the warm bathtub just to get all those muscles warm and loosened up.
Only one thing — _everybody_ says that muscle stretching is a no-no, especially if the muscles are injured. Long-term muscle injuries are little tears in the muscle tissue which only get worse when stretching. In fact, my first episode of this tendinitis came on after some overstretching because of yoga. In my case, it’s confirmed via MRI that there are tears in the tendon that connects the hamstring to the bone. The reason is apparently weak glute muscles which should have protected the tendon. But sitting all day as a software engineer means that the glutes are always stretched and relaxed and don’t get any work to do and so become weak. I had two autologous blood injections and am still hoping they will make it better.
My tubing injury occured in 12/2010. Hit a rock at a high speed. It was very painful for a week, got all kinds of bruising from my left butt down to mid-hamstring, and I thought that was the end of it. A few months later the painful sitting issue began. The office chair and car are awful, but no pain standing or lying down. I can manage on a couch. Saw 2 orthos, 2 physios, my chiro and accupuncture, none of which helped. MRIs and Xrays are negative. One of the orthos tried 3 cortisone injections in the SI joints (not sure why), that did nothing. Beginning to have ankle and hip issues in the affected leg. Intensive physio seems to make it worse and stretching doesn’t seem to help. Considering a cortisone injection in the tuberosity if a doc will do so. All the docs say 49 yrs old is too young for this, but none can help. I’ll report any progress. Thanks for this forum!
Mike,
I just started seeing a new PT, and he thinks my problem is an asymmetrical pelvis. He actually discerned a functional leg length discrepancy. I had no idea I had one. He feels that if we correct the asymmetry, the length difference will resolve. After the first treatment, my legs did look closer in length. Anyway, he said this kind of injury is very common when there is hard impact on the butt, which sounds like what you had. I know you said you saw some PT’s. Did they detect any tilting of your pelvis?
Sorry for the delayed response FSOJ. They did not mention any tilting of my pelvis, but I will ask at my next appointment. In was told by a PT that the tightness in my hamstring was causing a change in my gait and that my legs were not symmetric due to the accident. Thanks for the info! I have since seen a new ortho and he twice injected cortisone at the sit bone. No better, I’m afraid.
Hi GoldenTrails, am a fellow mad long-distancer, have all the symptoms you describe, just been diagnosed (with MRI) as having high grade close to full thickness tearing of the conjoint tendon of biceps femoris and semitendinosus, and tendinopathy of semimembranosus. I’m a bit lost as to rehab plan so am really interested in your experience. Did you also have tearing like this? Cheers, Alley Cat
I just came across this blog entry because I’m suffering from the same thing. I am on week 6 of no running, and I’m going crazy. I’ve been swimming and biking, but it’s not the same. I am getting frustrated because I’m not pain free. Before I came across your blog I planned on running soon, but I guess I should give it the 6 months that my sports doctor recommends?
Hello Goldentrails,
I found your blog through a Google search for insertion point hamstring tears. I tore mine 14 years ago while waterskiing but never did anything about it until three months ago. I didn’t realize how prevelant this injury was until I started trying to do something about it and find out what and where the injury actually is. I have all of the symptoms that you describe and have been doing physical therapy for three months now. I have started a blog as well to track my progress and the therapies that I am receiving http://cherrycreekwellnesscenter.wordpress.com/
Are you back to running? Have you fully recovered? I would love an update on your progress!
Really enjoed the article as well! I have been having a similar problem since May. I ran a half marathon and the next weekend ran a marathon relay (only running 6.1 miles) yet that was all my hamstring needed. I have a question- did you ever go see an doctor to look over your injury? I am debating if I should. I think once it passed the 6 month mark, I started to get nervous- would love to hear your thoughts! Thank you!
So glad I came across all this wonderful information. Has given me optimism that I can recover and get back to running. Albeit I was just a beginning runner but was improving and enjoying the experience. My pain is in my butt area also. Especially painful to sit at work and in the car! I will look into the yoga – hope I can find it offered in my neck of the woods. Thanks everyone for sharing your experiences and suggestions to heal.
I am researching High Hamstring Tendinopathy and came across your blog. Awesome information! I have most of the symptoms you mentioned with a few differences/additions. What is the best way to determine if this is the problem? I have been to two doctors already. One in a Sports Medicine practice (back specialist) and the other Neurosurgery. Both have said different things.
1st stated I had 2 bulging discs and beginning stages of arthritis. He did a lumbar epideral which helped none.
2nd stated that I do NOT have bulging discs that he believes it is not “Structural”. He recommended I do 3 weeks of PT and take anti-inflam meds. If this does not help he stated to go to an Internal Med doctor.
The following are my symptoms
■Pain in the upper hamstring area, most notably where the hamstring connects with the sitz bone
■The pain is deep in the muscle, not at the surface
■Pain came on slowly over time (as opposed to suddenly due to a traumatic movement of some sort)
■Pain while driving a car
■Pain when sitting a long time, especially at a desk or on hard surfaces
■Pain at the outset of a run, but going away once ‘warmed up’…then coming back later on
■Numbing of entire leg occasionally.
■Occasional glut pain
■Sometimes hurts when getting out of bed in the morning
■Started out with a tender spot on back
■Hamstring feels tight most always
■Deep ache from glute down side of leg all the way to my foot at times.
Any idea? What type of doctor would be best?
Thanks for any input!!
Jenny
Im currently seeing a Physical Therapist that specializes in soft tissue work. For me, shes identified some extreme limited mobility in my R Hip which could be causing the L Hammy to overwork/aggravate/inflame. So far ive been having some good results visiting her twice a week for the last 2 months. The doctor that Im seeing is in a pain management clinic but hes known around town as ‘The Running Doctor’ as he specializes in dealing with injured runners and thats how my injury was started. Someone with these interests/abilities/focuses may be able to help.
Thank you for you input!
Hi Jenny
If you’ve got pain going from the glute all the way down to your foot, it could be sciatica as the sciatic nerve runs from the base of your spine, through your glute and down your leg. Mine has been irratated many times over the years and can be a really sharp pain that is almost impossible to relieve. I can’t recall exactly what I’ve done in the past as I was never one for sticking with exercises given to me, but along with strengthening your core, there is a specific nerve stretch you can do. Perhaps ask your Dr or physio about it?
I believe the periformis stretch is supposed to help with sciatica… supposed to relieve some pressure off the nerve if i remember correctly.
http://www.teachpe.com/stretching/piriformis.php
Jenny,
I just came across this post. I am suffering with all of your symptoms. My symptoms are set off when I try and run at an increased speed or run 6 or more miles. Are you still having symptoms? What did you end up doing?
Hi i have had the same issue but was not as severe. As i do sports it tends to bother me but do not now if i should contact the docters. As i do teakwondo there is lots of kicking involved and leads to issues in my upper hamstring. What should i do?
Thankyou,
I am also a runner suffering from high hamstring tendinopathy. Prior to the injury, I was averaging 70 mi/week for a period of 4 or 5 years with only a few weeks of recovery after races scattered among that time. I have been working on this injury since April 2012 and have had ups and downs along the way. At times it seems to really be fading, then certain things make the pain flare up. I have had three PRP injections (May, July, early November), but only stopped running completely in early September. I have really been only swimming with a buoy the last two months or so, so I am wondering how to manage the recovery phase. I am curious – when starting the recovery process, any suggestions from others on how much pain is ‘ok’ and how much is too much? My sports doc and PT are trying hard to find the best course of treatment, so we are keeping things pretty basic and taking it easy on the hamstring until the pain level is gone, but even minor increases seem to cause some pain to return. The doc says he has seen 80-90% improvement since July based on the ultrasounds during the PRP injections, but the pain just seems to not follow that. Any help is appreciated! For all those suffering without the friend that is running – I fully understand your pain!
My DR says its fine as long as the pain stays below a 2-3 on a 10 point scale (with 10 the highest). Ive been mixing jogging and walking on the advice of my PT, some days are better than others… Usually 3miles total distance starting with a light jog to loosen things up and then some walking, then running, then walking (each week or so increasing running and decreasing walking). i had a pretty good recovery going until we started to ramp up the core strengthening a bit more and then had a setback (pain returned), this led to the DR doing an image guided steroid injection last week in an effort to reduce the discomfort while we strengthen the hamstring and some other core components.
GL!
Pingback: Self-diagnosis and the Internet: good idea or bad idea? | Robby Robin's Journey
Thanks good to know I am not the only one with a bad hammy. I have been dealing with my self inflicted injury since Labor Day weekend 2010.( I was a spry 41yr old at that time.). I was doing Cartwheels with my daughter on the beach. The first one felt weird and my leg was tight above my knee in the back of my right leg. The second Cartwheel was more achy… my third Cartwheel.. Yes THREE ..lt was going to be better. Because I was warmed up you know. That one left me on the beach with my hamstring throbbing and I felt like I was going to throw up. Brilliant!!
I was hobbled for weeks. I iced, rested, elevated and ate vitamin I. Ibuprofen becomes a vitamin your in your forties. I did not have any bruising so I thought maybe 4 weeks recovery. Nope… After 2yrs + Yoga, one 10k, long bike rides, water running and lots of vitamin I. Plantar Faciatias(sp?) on left foot opposite side of bad hammy and a hip problem from muscular imbalance…. I tell my friends no marathons for me… I have a bad hammy. They still can’t believe its the same one. I tell them not to do Cartwheels. Duh!.
In 2012 I gave up running longer then 5k and biking longer then 20miles. I also gave up yoga. I feel like less is more. Love my foam roller. Love the curves type 30min w/out at my gym. It is a circut. I do that 2 or 3 times in one day great workout. I train for one sprint distance Tri a year with my teenage girls. .3 swim,16mile bike and 5k at the end. My hammy is good for about one hour of exertion. The swim on a tri is a great warm up…Forget flip turns in my swim practices… don’t need them in a race. Forget hills it flares up right away but calms down on the flats on my bike. Hills on runs can be walked up backwards. or galloped side ways.
I can’t believe I haven’t gotten a pillow for my car. I will do that next time I am in the car for more then 30min. I will also get some compression shorts from Zensha?? I have a friend that has gotten some reflexology treatments for her bad hammy. Reflexology… anyone had any luck with that?? Thanks again former Triathalon and distance bike rider. Silly Mama in Florida
You should try Kinesio tape. It really helps the pain especially in sitting.
Thanks to Golden Trails for initiating this very helpful thread. About a year and a half ago I decided to really get back into race shape to compete in Masters track and field and came across Phil Campbell’s excellent book Ready, Set, Go! Unfortunately I ignored Phil’s advice on the Sprint 8 (running 8-70yard sprints 2x/week) to take 6-8 weeks at 50% to let your fast twitch muscle fibers get back into shape. I felt so good I immediately started running full out… and wham! quad on the right and calf on the left pulled. Also, I had this high hamstring pain on both sides. I’ve been running for over 30 years and have never pulled a muscle. The muscles healed in a few weeks but the high hamstring pain would not go away. Every time I tried to sprint even at 50%, the high hamstring pain returned. I gave it up and just ran at a moderate pace with the tolerable high pain. Eventually it went away. Recently I decided to make another attempt at racing. This time I started out at 50% and kept it that way. The third week I added some 150yd intervals. I noticed some discomfort on the outside of my left knee like it was strained. I started stretching after these sprint workouts and they really seemed to cause weird pains after. The high hamstring pain started again on my left side. I noticed the pain on my warmup lap. It stayed the same throughout the Sprint 8. I did two 150yd intervals and on the second, and I was closer to 80% effort, the pain increased somewhat. I stretched after and 10 minutes later I was in a lot of pain. That’s when I started looking for answers and found this thread. I knew it wasn’t the hamstring muscle because there really isn’t any muscle pain. I took Sat. off and for the first time I iced it by sitting on a bag of frozen peas(directly on skin) for 20 minutes. Painful at first. Major change. Pain all but went away for walking around. Sunday I decided to do my weight lifting routine and see if my hamstring could take it. I wrapped an ace bandage really tight up as high as I could. The exercises of concern: I did squats, reverse extensions and dead lifts with no pain. I know I need professional help to determine the cause of this. That’s my next step. I have had some hip discomfort and knee inflammation on my left side in the past and someone on this thread mentioned the hip. One stretch that really hits the high hamstring spot, meaning i feel pain, is the torso twist (similar to the half lord of the fishes pose in yoga). So I now suspect that, part of the issue is a very tight hip flexor on the left. Stretching my hamstrings does not seem to aggravate the problem so I continue to work on that. As for running I plan on wrapping it up tight and seeing what I can get away with in a day or two. Just when I was really getting into my new training routine and I thought I was going to start competing again… Unbelievably frustrating.
Question. I think I have what you described. I went to the gym and might have overdone it with the leg curls and other excersices. I had pain in the adductors, abductors, hip flexor, and tronchanter down the IT band. It’s been about 10 days of ice and anti-inflamitories. I want to stop the anti-inflamatories and the ice, its driving me crazy. If I stretch just a bit, it comes back. Should I continue to ice the hamstring area where it connects to the bone or start to use some heat pads. I just dont know how long ice is needed. Also, like you, I find it uncomfortable to sit down and laying down flat on my back I feel best. I can actually walk with no problem as long as I keep my stride short. I am getting all pissed off as I feel I should ice the hip flexor and tronchater but not that hamstring connection. Any advice would be appreciated.
Generally, its recommended to ICE for the first 24 hours and then heat thereafter. Ibuprofen at high levels, if thats what your taking, takes time to work… but 10 days should be plenty to see the benefits (a week is usually what ive heard)… i dont think i would continue it for too much longer as it does have its side affects.
My advice: Your at almost 2 weeks post injury with, what sounds like, no progress toward recovery… make an appointment with your family physician. They’ll probably start you off with some naproxin or other prescription anti-inflammatory and get some xrays to check structure… then probably refer you to someone more specialized in dealing with the injury or give you a prescription for physical therapy. One thing about PT that ive noticed in the two people that ive seen… the first person was very unfamiliar with injuries at the high hamstring and his initial series of tests to evaluate me were underwhelming, but i didnt realize this until i gave up on him and went to someone else. The second therapist i visited was much more thorough in evaluating my hip and lower body mobility, flexibility, and structure. She also specializes in soft tissue work (lots of somewhat painful deep tissue massages to stretch and encourage blood flow in the deep areas). I suppose what im getting at, is if you do PT, dont settle for someone that you feel isnt getting the job done… get second opinions/evaluations from other therapists to make sure your confident they know what theyre doing… generally best to have someone experienced rather than someone learning as they go.
Im 12 months past my first pain… still not been able to get rid of it. I can run and do everything day to day, but i have an occasional (several times a day) ‘shooting’ pain at the glut/hamstring crease, somewhat inner thigh as well. It allows me to run in general but holds me back from any speed work or anything other than conversational pace. Ive had Xrays, steroid injections, MRI, MRI/Arthrogram, around 30 PT visits and nothing definitive found to be causing the pain or a fix for it… but theyre still calling it high hamstring tendonopathy.
Good Luck with the recovery!
I’m so glad for the info you’ve provided! I’m in so much pain daily til I wanna cry from anxiety! Okay so I’m a pretty tough chick but this pain has gone on since this past May. I’ve tried ICE along with pt, painkillers, and extensive stretching. Only relief is running. Im 5″3′ 130 lbs size 2 and I work out 3x a week (now minus running becuz our trainer knows some of our group can’t run in the winter as well I do) PLUS I’m a letter carrier for the USPS. I don’t get a lot of down time at all. Lately my hours have decreased drastically per week but no relief. I’m going to try the pillow in my truck but I’m at the end of my rope! I wanna quit everything but even when I do get days off my feet no relief. Ughhghhh. Do u have anymore recommendations?? AJ, thanks in advance.
I know what you are talking about! Sitting is the pits! I have had my hamstring injury for 3 months now. Still not great but improving infinitessimally. I did PT and learned some exercises to strengthen my core and all areas surrounding the injury. The one thing lacking were hamstring stretches. I think the idea is to strengthen my ‘foundation’ while letting the hamstring heal. Then gradually will begin stretching and easy running again. Walking is definitely encouraged however. I guess patience is the key to this healing process. Sucks though.
I agree with Brandon about finding a good Physical Therapist. It isn’t worth your time or money if you aren’t getting results. Brandon’s suggestion to see your Primary Care Doctor is a good idea as well.
In the mean time here are some suggestions from our sports specialist Physical Therapist. Typically speaking, the “acute” phase of soft tissue injury/healing time can last for 24 hours all the way up to several weeks. However, since the ice is not helping with the pain, you can likely stop. I do not see a problem in trying the heat at this point, especially if the heat helps. Stretching is indicated at this time, however, in a painless range so that the collagen in the tissue is undergoing controlled and graded stress which is needed for things to heal correctly and strong. You also need to start to do some GENTLE resistance to these muscles, again, pain free. As far as sitting, using a pillow or softer surface for a couple weeks has helped a lot to offload the tendon and allow it to heal.
To your health,
Cherry Creek Wellness Center
Goldentrails,
Thanks for the info you have shared. I like others posting here began to have issues with exactly what you have described. I woke up this morning and wow was my left hami sore right were it meets the bone. I’m going to take it easy for a few weeks then start back slowly. Once again thanks and Happy New Years and running to you!
Thanks for the post Goldentrails. My problems might even extend back to 2009. In the early stages I was too stubborn to admit I needed help and that whatever it was would just go away like any other ache or pain used to when I was in my twenties (now in my mid thirties). Silly me, other than not running for a while and icing my hamstring when I did, I didn’t do anything. I withdrew from a run I was really looking foward to as I the pain persisted which was not easy to swallow as I only enter a couple a year. Eventually I went to see a sports Dr who sent me for a scan which revealed signs of tendinopathy in my upper right hamstring.
Needless to say that over the past few years I have barely run as the pain just seems to linger. I had a physio give me some exercises and did some treatment which helped rid me of the everyday pain, especially sitting in the car or at work. However I always put off looking after myself until everything else was done (2 young kids nightly routines, general household stuff and trying to run a small business while working full time).
As time goes on I realise just how much I miss running as I find it very much helps relieve stress and just generally makes me feel good (something I haven’t felt much of lately). In the past few months it has been flaring up again as I run around with my kids and lift various things with very poor technique. I have written down your tips (the limiting walking one was a surprise, but makes sense as I often feel pain when walking, especially fast walking) and will try to make a much more concerted effort to following through.
Thanks again and thank you to others that have shared your stories and tips.
I am now on month 4 of recovery from this injury. My physical therapist has said I can resume running as long as the pain stays at a 3 or below, and more importantly, it doesn’t hurt the next day. I resumed “light” running in November, and I’m currently up to 7 miles once a week with a couple of 3 mile runs weekly. I recently started Bikram yoga after reading your post, and I have to say it makes me feel like I have run an ultra! I haven’t felt this euphoric since July when I ran my last ultra. Thanks for this post!
Hi Golden Trails: Wow. Thanks for this post. It’s really helpful, and you describe exactly what’s going on with my hammy too. I don’t run, although I used to, but I do do Bikram, and I agree it’s a godsend. I do have to note, however, that, possibly because I don’t listen to my body well, that Bikram was where I actually hurt my hamstring. (I spent a few weeks really working hard and reaching out on standing head to toe and the standing series, particularly triangle.) I thought my ham pain was just stiffness, so each day I’d try a little harder until eventually I realized that the stretching wasn’t working, and that I should just rest it up. I know Bikram will help with the rrecovery once it’s ready for more work, but currently, I have to sit Bikram out for a week or so, just to rest up my hamstring.
I haven’t been to the doctor yet because I feel as if I know what the problem is. I’ve had this for about a month, but still in the first week of true rest. If things don’t ease up in the next week or so, I might end up going just to get his advice and access to a PT perhaps.
Great idea about the seat cushion for the car and work. I’ll do that immediately.
The foam roller is a great idea too. Is there a youtube you can link to with the specific ham roller exercises you recommend or at least which worked for you?
Thanks again and hope you’re still on the healing path. Namaste.
Unfortunately, after a week of Bikram my hamstring flared up. It doesn’t hurt when sitting, but instead when I bend over. So frustrating! My PT said that the yoga, while good, should be done using a modified position during the standing leg series. Boo hoo!
hi Mom2naynay: My Bikram instructors were very helpful with suggested modifications for the standing series and the stretching series before Spine Twist. Overall, though, my primary goals is to be better at listening to my body. I’m still trying to rest (it’s soooooo hard to sit still after years of workouts), but, like Golden Trails, I’m in it for the long haul. It helps that my spouse gets irritated when I work out and then complain about it hurting.
I’m off to roll my hamstrings and spread some cushions around, so I can sit in a variety of chairs around the house (and in my car). I agree–pillows and cushions really help alleviate the sitting pain at least.
My story…..
I have had this same problem. 3 years ago I had an ultrasound that showed that I had a tear to the hamstring attachment right at the sits bone. It had been following a “normal” run in Russia, and then I had a very long overseas flight home that day. I arrived home and really couldn’t sit any longer. I was sure at this point I had done something to pull my hamstring, and laid off running. Then a few weeks later I had to return overseas, and another long flight pretty much put it over the edge. Following this I couldn’t run at all, walk, or even really use my hamstring to pull my shoes off. After the tear was diagnosed I virtually didn’t run for 12 months. In fact I couldn’t even sit down for more than 5 minutes without pain for over 6 months. Cycling wasn’t an option as I couldn’t sit, so I really rested for 3 months, and then started some light swimming (pull) only. Finally I was able to walk and swim with some kick (probably about 7 months), and then I pursued seeing a specialist in ART (active release therapy). This really did help – would definitely recommend it – and probably about 3 months after starting this as well as some core strengthening, that I was able to return to some running. Also – I made a foam cushion for my road bike to help reduce sitting on my right sits bone and any pressure there, and I also made a “travel” cushion out of foam, in which I cut 2 holes in the bottom so that my sits bones wouldn’t make as direct contact with the seat. I am now running regularly, and cycling and swimming, however, I really can’t handle too much running mileage, definitely no speed training, and occasionally if I sit for extended time periods it gets irritated again, and I have to lay off and return to ART. Based on anything that I have read this is a very tricky problem to completely resolve……
This is amazing! I am glad I am not going crazy (which is what everyone thought). My doctor was beginning to believe that I am a hypochondriac. It started in my left hamstring, but it wasnt high up at first. Only recently did I start to feel the pain near the insertion, and now my glute is involved. Strangely enough, about 3 weeks ago I started to feel in coming on in my right side too.I am a personal trainer so I use my body a lot. I am not an ultra runner, but I did compete in 3 half marathons last year (2 of them were obstacle courses) with little preparation. To train for those I did my normal weight training routines, plyometrics, core work, stretching and I was running 4-5 miles 2-3 days a week. I felt great during my races and my hamstring really didnt bother me while running, but the pain has slowly gotten worse over the last 10 months. It is frustrating not to be able to sprint anymore. It used to be a part of my routine and now I can’t even walk fast because when I lengthen my stride it starts to ache. Inclines are the worst. I am glad to see other people with similar symptoms. The hardest part for me is going to be the rest. I am constantly battling about 15 lbs, and the only way to keep them off is moving! I will have to be very strict about my diet if I am going to rest. One question: I already practice yoga. Do you think I should stop that too or should I continue to practice and just cut out everything else?
There is a really good, informative article here called “High Hamstring Tendinopathy Injuries – Signs, Symptoms and Research-Backed Treatment Solutions for a Literal Pain in the Butt”
http://runnersconnect.net/running-injury-prevention/high-hamstring-tendinopathy-injuries-a-pain-in-the-butt/
this just happened to me today and im kinda up set im pretty flexible i can place may head to my knees and hold it there. but my injury is from a lot of lunges and running a lot of hills (I’m a athlete, football player, and run track) and squatting heavy but i just want to thank you for your advice and im going to use it
Add me to the (long) list of those who share your injury and frustration. I play soccer and run, and have been dealing with the same HHT for years now. It seems that I can take time off everything and things seem to be better, only to recur once I start moving again. I find Naproxen helps the most, but I know it’s not a solution. I was convinced there was a connection between the statins I’m taking and HHT but it’s difficult to make that connection. Taking CoQ10 seems to help, but I can’t tell yet if it’s just a placebo effect.
Finally,
First off, everything you explained is me. 100%. I have spent 4 months with this injury – is subsiding from when it first happened which, was the most intense pain of my life.
Here’s my story. I spent 10 months working out, running, training, swimming etc. I was physically in the best shape of my entire life at 26 years old. Phenominal shape, felt great, a lot of energy and overall happiness of where I was in my life. Boom, November. I start feeling a tightness in my ‘glute’ or so I thought. It went from ‘little nagging pain to HOLY $@#$ #@#@$@!$@.’ Sitting, standing, driving. However, I can walk fine, stretch pretty well too – quite stiff but the pain is still there. It does ‘irritate’ it a little after stretching.
Fast forward to last wednesday. I’m laying watching a movie, sad, that I have basically lost the body I worked so hard for because of 1. the depression/anxiety this causes 2. pure pain of trying to exercise. I’m digging around with my fingers up where the high hamstring is and the inside part, Jackpot. What feels to be the biggest knot in history or build up of scar tissues or whatever, releases. I laugh and grunt as the level of relief and pain is at a euphoric hell like level, booya, good for me, I deserved that shit.
Move over to the outside… feeling around, boom Mega Millions. I’m running finger down the outside of my hammy, but closer to the inside of the hammy? if that makes sense. What seems every inch theres a knot. Awesome. I explore the high hamstring region, wow hip flexors are so sore, and I have a knot on the hamstring too.
Next Day: I’m venturing in Meijers to find a tennis ball. (They’re in the sports section, not toys fyi)
Take it to work, sit on my desk, put the ball between my desk and hamstring and I can literally feel every single knot/scar tissue build up just rolling all over this tennis ball (you may need a harder one.) I’m just like WTF? Is this real life? How did this happen? and is it really happening right now?
Forward today almost a week later. I can sit almost all day without pain but the outside of my hammy needs work still and my hip flexors. I think ATR may help me in my case because I can ‘feel the knots’ on the ball and get relief from applying pressure.
Will be getting a foam roller to work on my IT bands/glutes/hammy.
Going for ATR tomorrow. Will let you all know how it goes!
Thank u! I have been in constant pain since marathon in jan…I typically recover from long distance runs very quick. I had no trouble at all in training. i was actually in this crazy utopia pain free state for months! Not an ache or pain even after a 20 mile run. Drove my partners crazy! I usually run a 3:40 marathon. 3 weeks b4 this one the pain started but I decided just lay off rest legs do just short runs till race day. I started in pain with first step…kept thinking I would run through it…3 weeks b4 I would have bet money I could do under 3:30 I was so strong. I never stopped I ran it in 4 flat which ofcourse was a horrible time but actually amazing for the level of pain I was in…I changed my gait up when I could to get some relief….I looked like a freak but I needed my 4 hours to keep my priority status…after that day I fell of the map I went from being a person who would run all day if I could…to asking my kids to bring me things so I didn’t have to walk 5 yards in my house. Driving is horribly painful but with four kids its what i do all day everyday! I will continue to rest and then get back into my regular yoga and stretching routines…that’s exactly how I learned to beat it the first time I just didn’t really know what I had! I experimented and pretty much came up with most the same solutions u have…foam roller rest yoga planks, etc. Thanks so much for the validation…. No one knows what the heck I’m talking about! Glad to find some one who does!
Golden trails…I too changed my running gait several years ago. I was a major heal striker and after my last child was born. I just all over…it changed my life…I was ready to give up running. So out of desperation I bought a pair of vibrams and newtons and just started all over…I run barefoot style now and it worked! I was also in done having babies obssessive want my body back mode so I was working out hard core as well as running and doing yoga. That was 3 yrs ago and my injury is back as of Houston marathon in jan….3 weeks b4 the race I quit my trainer to rest up a bit b4 marathon.during those 3 weeks my injury slowly returned…I was wearing the same newtons I trained in but not doing my weight lifting and daily core exercises! My conclusion…I need my new running style and regular workouts and yoga…if I let any one of those 3 things slide. This pain in the ass will come right back!!! So now I’m am starting all over again….only yoga and stretching first then add workouts and core exercises then when the pain is gone….start running again. This worked the first time for me but its alot to fit into daily life!
Always hamstring problems, but this is a first with the high hamstring. Yes sitting in the car is the worst. Haven’t run in 2 weeks since the NYC half was on pace 7:20 and hurt myself at mile 9 finished the last 4 in over 11 min pace.
Will the pain alleviate during run, I cant really pick up my feet properly.
A little over a year ago I was in a kettlebell workout class. The instructor told me I could go deeper and pushed me down into a squat. I heard a snap and was in a lot of pain. I thought I pulled a muscle and took a few days off. I am an avid ballroom dancer and love to workout at the gym and within a few days I went back to my routine. I stretched a lot, but just figured the pain would subside in a few weeks.
Well.. several months later it was still hurting and starting to limit my activities, although I was confused as to why the WORST pain was when I’d sit. My doctor recommended PT and when that still didn’t work, I had an MRI which showed I had Femoral acetabular impingement (FAI) — it’s the congenital condition A-rod had surgery for as well. You can read more about it on my blog http://fiercelygraceful.wordpress.com/. I also had fraying in the labrum and they believed this was due to my mishaped femur which had begun tearing the cartilege. However, the ONLY pain I had pre-op was at the hamstring attachment. To try and keep this brief… I had hip surgery Dec. 21, 2012 where my femur bone was reshaped and the frayed labrum debrided. It’s been 4 months and my recovery is on schedule. HOWEVER…. that same exact pain is there and it’s gotten worse.
Needless to say, I’m concerned that I had unnecessary surgery. Most people with FAI are asymptomatic and I am so scared that it was just a coincidence that they found out I had FAI when what really should have been treated was the hamstring injury!
The MRI at the very bottom did say I had mild proximal hamstring tendinitus. But the surgeon totally ignored that part as did I. I just assumed the pain was from the labral fraying.
What I’m wondering is could this now be an avulsion at worst, or at best, now a chronic condition that I”ll have to live with forever? PT is doing ultrasound and massage, but will this be fixed without surgery? What are my options after having done this over a year ago?
Feeback is greatly appreciated.
Thank you for this wonderful post! I’ve had high hamstring tendinitis going on probably two years now. I started having pain when the amount of time of spent driving for school/work increased. Over the time the lingering pain I had while driving slowly seeped over into my running and sitting in general. I took a break from running starting this past January and have been trying to ‘self-rehab’ over the past 4 months with some success.
I am actually a current PT student. Unfortunately high hamstring tendinitis is relatively ‘rare’ and doesn’t have much research to support any specific interventions, so its not a injury that’s covered (at all) when we learn about musculoskeletal conditions. Each person’s body is different so this may not work for everyone, but doing the following has helped me:
-To start, rest!
-Postural realignment: excessive lordosis, knee hyperextension were my normal so I spent time relearning how to stand and sit correctly
-Core stability exercises: especially the transverse abdominis; first just activating the right muscles and slowly carrying things over to more functional exercises
-Strengthening of hip/knee stabilizers: quads, gluts, glut med to decrease overuse of the hamstring during walking, running
-Stretching: personally I had very tight quads and hip adductors, as the pain went down in my hamstring I began to stretch that as well
-Running form: I reached back into my high school days and starting doing all the drills and warm up exercises that I threw to way side during college track and after graduation…(ex. butt kicks, A,B, & C skip, build ups, etc while focusing on good posture and core engagement for lumbopelvic stability); easing back into short runs using mid/forefoot strike instead of a heel strike to prevent overstriding…
Currently having a flare up from prolonged driving/sitting, but I will go on to doing some eccentric hamstring strengthening once the pain subsides (will see if using a pillow while sitting will help with minimizing flare ups)… Personally I do Pilates and Vinyasa Yoga (with positional modifications to start) as part of my ‘self-rehab’ routine. Again, I am a student and by no means intend this to be a one size fits all program, but I hope it may help some others.
OMG…. I’m into this for 6 months now. Started hurting in Sept. But due to insurance issues, I didn’t/couldn’t do anything medically about it until Jan. After 2 seemingly incompitent doctors, finally found one that believed me and did an MRI. Torn hamstring tendon… just to the point of needing surgery. I’m thinking now I should have gone for a long run or sat thru another 3 3hr movies then went – the surgery seems like it might be a shorter recovery period!! I can not sit! Unless it’s on my frozen peas.
I was doing better thanks to a great therapist, but then did something stupid and now I feel I’m back to square one. Does anyone else have pain along the Ischial Tuberosity and running medially?? It’s the bone pain that scares me… and the thought that at 6 months, I still have what seems like forever to go…. all i want to do is RUN!!!! or cry… and sit on frozen peas…
Thanks for the post. I don’t feel so alone anymore.
Thanks! Just today I went for a contisone injection into the Ischial Tuberosity. I’m hoping that relieves the pain, but then what? I guess just continuing with the exercises, massage, etc. Maybe I’ll try acupuncture. I’ve read that myofascial release technique can be helpful too. 2 years is a lot, K. I’m sorry for everyone’s suffering. It really reduces the quality of life for active people like us. All I want to do is get back to ballroom dancing and I’m afraid that won’t happen.
I also just had a cortisone injection into the Ischial Tuberosity after being diagnosed with tendonitis. The right side of my body is stronger than my left. I think this imbalance helped cause my overuse issue on my right side. I’m still feel a little pain, but hoping it gets better. It’s been 10 days since my injections.They used ultrasound to help guide the needle to the exact location of tendon attachment. They “needled” the area. They believe bleeding helps promote healing. I’m also on a month long course of anti-inflammatory medication. I do weight lifting and light running. I too haven’t worked out since November. I did do a few restorative yoga classes with an emphasis on stretching. That helped the pain. Before I saw the sports med. orthopedic doctor, I went to see a chiropractor. She said one leg was higher than the other, That adjustment made some of the pain go away. The worst pain for me is also while driving. I’m going to try your pillow trick. I may try bikram yoga once I’m feeling better. Starting PT in May. Good luck to everyone!
Has anyone here tried a nitroglycerin patch? My doctor has me doing this now. I wear it for 12 hours and it helps promote blood flow to the inflamed bursa. (I wear it at night while sleeping.) During the day I wear a lidoderm patch for pain so that I can strengthen my hamstring and other supporting muscles. She hasn’t done the cortisone shot yet. Just wondering if anyone else is doing this therapy.
Just found this blog! I have just been diagosed with hamstring tendinosois and acute chronic avulsive stress. Although, I don’t really understand what that means, it is a pain in the butt! I had the same pain in my right leg/butt for 5 years. Doctors told me it was due to my legs being different lengths, then the way my car seat sloped back. I ran and raced with the pain for 5 years and cried everytime I sat in a car. My commute to work is 3 hours roundtrip. Finally, after my first marathon in 2011, I decided to cut back on running and let it rest. Finally after a year, it feels pain free to sit. Now, I am running higher distances again and have the same pain in my left leg/butt/hamstring. Got another MRI and above is my diagnosis. I’ve read most of the posts before this and seems lots of different treatments. Wondering if its due to the way I run or are there other issues (spinal) that are causing this on both sides of my body. Waiting til Monday to talk to a dr. about the next steps, but very unhappy.
Another person who is glad they found this blog! I am also a long-time runner who has been dealing with hamstring tendinopathy for at least 1.5 years. I just had a 3rd MRI done which shows it is still there and this one referenced a partial tear. I think my sports medicine doc isn’t sure what to try next. We have done multiple prolotherapy injections, a plasma injection, chiropractic treatment, ART, acupuncture, etc. I probably really have not had a true PT program laid out which is obviously a big missing piece here as I suspect I am continuing to re-injure/re-aggratvate the problem. I am going to see a PT next week to see if I can get some additional guidance as I think I really need to go back to square 1 here.
One question I have is when you first discovered the injury and said you did not walk much, do you truly mean not even casual walking? I’m thinking our yellow lab will be the least understanding member of my family when he doesn’t get a daily 2-3 mile walk! But, I probably have not really stopped doing anything for an extended period and am thinking I need to do that so am curious what people mean when they said not doing anything. Thanks for any thoughts or suggestions anyone has!
i am now using a nitro patch… and knock on wood – it seems to be working. (trying not to say that too loudly or often!) My doc said patch and aggressive strengthening, esp eccentric work. Look up Russian Hamstring curls – been doing lots of them, and regular curls with my foot interiorly rotated. and stretching – again with my leg internally rotated to get both involved hamstring tendons. the other exercise he told me to do was leg extensions with my knee flexed. He says this injury is due to tight and weak hamstrings. (His bedside manner was not so nice tho.) So I’ve been doing p90X, running and the exercises he recommended. Lots of heat, stretching and ice. So far so good… fingers corssed! Good luck!!!
I have read about the nitroglycerin patches and am curious about those. Can you get those without a prescription? What kind of dosage are you using? Thanks!
No, you need a script for the patch. it is a 0.2 mg patch that gets cut into quarters and changed every 24 hours. I’m on my 12th quarter and have noticed some improvements. The entire treatment is to last 3 months to get the full effect of the patch, and will have a good idea by 6 weeks if its going to work. It was covered by my insurance, where the PRP shots are not. (big bonus!!)
sorry – this is me, didn’t realize it didn’t sign me in.
I have the same question! It seems that if I work out a little bit (no running, but doing the elliptical and dancing) I’m sometimes better off than when I do nothing for a few weeks. So, it’s hard to know what I should be doing. If doing nothing other than a bit of walking actually seemed to work, I’d be more likely to stick with it. But since sometimes I’m in just as much pain as when I don’t rest it, I figure why not at least get in some exercise? Anyone else share that?
HHT has been my diagnosis but just recently i read my own MRI reports and they never supported that diagnosis. They’ve never found anything actually, but its been 16 months and i still have little pains/pulling sensations in the high hamstring/butt area. I started ‘training’ again yesterday, going to try to get back into marathoning shape and see if the pain will stay lowgrade or just not be there. The past 5 months ive done nothing, i quit PT, cross training, and core strengthening just due to time issue and although at first it seemed like things got worse… the High Hamstring pain and ive developed a bilateral hip issue during that time from something. But recently the rear pain seems to have finally subsided. I’m going to start slow and make sure i keep core strength as a key part of it and hopefully i can get back to form.
I’ve posted several times above, but I’ve had a hip MRI, MRI with dye contrast, steroid injection at the ischial tuberocity, an oral steroid, and 3 months of deep tissue massage focused PT therapy and none of it has really made any noticeable progress toward definitive diagnosis or correction. If its reinjured/still there when i get going good then I suppose ill look into PRP or some of the other suggestions.
GL to all!
Wow, so many different suggestions. I’ve stopped running and now been told to stop walking for exercise. I do have a new complication- I slid across a floor and ended up in a split position, with my injured leg stretched in front. Immediate pain and a popping feeling. Just had a second MRI and the tech said it doesn’t look good. Waiting for the report. Started therapy and was told to do no exercise at all using legs. He started with working with my core and retraining my brain to use correct muscles (glutes) instead of hamstring and piriformis. Only gone 2 times, but hurts. I will ask what I can do (yoga, pilates) that will not do more damage.
sometimes I think a complete tear would be better – surgery, reattachement, therapy, done. none of this playing around with what works and what doesn’t. Good Luck!!
That doesn’t sound good! I have heard similar things about needing to get the glutes to fire more and have bee given various exercises in the past for that. As it relates to being told not to walk, did they give you much guidance on every day activities and things to avoid? I’m wondering if that’s even where I’m making mistakes doing too much…..
In the past week, I’ve developed a new problem which is freaking me out. I’ve been seeing a chiropractor to deal with my hamstring injury (it’s been over a year) and it seems to be helping! Even after just 3 sessions I now just feel really tight, but very little pain. HOWEVER, about 2 days before I started seeing him (just so you know it’s not his fault!) I started having lower back pain right above my butt. I figured I just slept weird, but it won’t go away. It seems to come and go. I’ll have a flare up for about 2 days and then a few days with no pain. Then it comes back and I’m in major pain again. Could the hamstring tendonosis have progressed to this or just caused it? From what I’ve read it sounds like I’ve suddenly developed sciatica! This endless cycle of pain is so depressing.
Given what I’m experiencing, it sounds like sacrotuberous inflammation or SI inflammation. I’m working to effectively loosen both sides of my pelvis/SI now because I think I got my left SI joint inflamed and left sacrotuberous inflamed because of working so hard to stretch the left- and the ischial tuberosity attaches to the sacrum through the sacrotuberous ligaments. (If you’re having new numbness or weakness of your extremities, ignore what I wrote above and see a doctor.)
That is exactly how the chiroprator explained it to me today and what he’s treating me for. I was just in such a fog that I couldn’t recall all the terminology. Thanks so much! And no, there is no numbness so he told me that’s a really good thing. At least that was some good news! Thanks for your help in clarifying.
I am now on month 10 after a tiny pop at the 200 mark of a 400 race then a second pop 4 days later during the last 200 of repeat 200s. Burning in butt and spasm of piriformis. Early on, I had no high hamstring pain, so I thought it was piriformis syndrome. Some sciatic involvement on a flight 1 month in to the injury. First MRI 3 months in showed partial tear and tendinosis or proximal left hamstring. I did PT with dry needling. All quieted down abit. Ran some, got worse. I did more PT with dry needling. Ran some, got worse. Did PRP in December, took 6 weeks off. Did PT for 6 weeks with ultrasound on the tendon then eccentrics. Ran a little, got worse. Did 4 weeks of ART on the piriformis, glut med and Graston on the high hamstring and extensive core work. Repeat MRI 2 weeks ago was normal. I had PRP last week and some trigger point injections at the left SI joint. I have suffered, since the initial injury with piriformis, gluteus medius spasm, sacrotuberous and SI pain on the same L side. Varying degrees of improvement with ART and dry needling. I am currently just a little inflamed. I was wearing minimalist shoes for last couple of days when not at work and no shoes when at home and I’ve noticed some pronounced tightness/ache in the proximal tendon with walking around. Today I am switching to my old running shoes with orthotics with the idea that I am shortening the hamstring so it does not have as much eccentric loading when I walk.
My sit tolerance is actually improving. (When I’m really inflamed, long drives were putting the spasm from hamstring/piriformis/gluts in overdrive.)
I sit on the side of chairs and I have been trying to consistently do that for 6 months now. Every time I start something faster than a walk, I get inflamed again. At 38, last summer, I was running mid 53s in the 400 at the beginning of my summer ‘season.’ Now I’d just like to run a mile. I have started working to release the RIGHT IT band and the RIGHT piriformis to help release my SI joint. I am stretching the hip flexors on both legs now to help release the loading on the hamstring. I am stretching more of the glut area, the low back but minimal hamstring stretching.
Next step is to go back to chiropractor for graston of mid and distal hamstring and ART again of the Gluts/piriformis. Then I have to decide of the dry needling with the PT is warranted before starting some core work with bridging then some slow jogging in the pool- assuming my inflammation is minimal in 2-3 weeks.
I am not a patient patient. Waiting to get to pain free is not a wait that I was made for… let alone a SLOW frustrating recovery.
When you said your second MRI was normal, did they say your tear was healed? I’ve heard different things now from a PT and doc on that. Most recently, one of the PT’s said it was likely the tear in my tendon wouldn’t heal so that a lot of the therapy was to strengthen the muscles around it so that the tear didn’t become any worse. Given the number of prolo injections and the one PRP injection I’ve had there, I’m starting to think it’s not going to heal!
I had the MRI read by a friend who is a Sports medicine trained radiologist and the person who was reading MRIs that day and they both said the tear was healed. My PT also thought we would be strengthening around the tear, so I was surprised the tear was no longer visible. This 2nd MRI is 4 months after the first PRP injection and multiple months of PT. Sadly, again, this hasn’t really decreased my symptoms.
My thoughts on my own injury, and when i hear something like yours, is that the continued symptoms might be due to scar tissue buildup at the site of injury. Im not expert though, and I havent looked at how to deal with that if it is the case.
has anyone ever tried laser therapy? I’ve been having issues for over a year now (see post above) and while sitting, is not painful anymore, but as soon as i do anything somewhat strenuous, both my hams and IT bands scream for a day or two.
I have used graston technique at the ischial tuberosity/proximal tendon and laser with my chiropractor. I felt like it was helping. Hopefully she broke up the scar tissue even though I recently proceeded to a new flare up. My orthopaedist, who I saw shortly after the 4 weeks of graston/ART and lasering when I was in a new flare up thought that I had never allowed the inflammation to quiet enough. She gave me a steroid injection at the area which did very little, 3 weeks ago. That is why I decided to try PRP again 1.5 weeks ago.