Hamstring sore...part of hip problem

Stephanie Hartmann

So this caused an old hamstring injury to appear...they're all connected right? I've been able to DEAL with this at my previous level of effort, consistency, commitment but this training..hmmm. I think I'm going to have to examine different recovery, warm-up etc. methods. Maybe even a cortisone shot, which I've never done. I finished a half marathon yesterday and the hamstring started bothering me about mile 7, but I finished in a decent time, for me. Any ideas welcomed.

rlh2000

Are you seeing a PT? I'd avoid that cortisone shot if you can! It probably is all coming back to glute strength/activation. Do you happen to know if you have issues firing your glutes when running? Personally, I forget my glutes exist while running, leaving the hamstrings to do A LOT of work. Stretching and rolling is also key!

Stephanie Hartmann

I am trying to do more proper running, activating the glutes etc. The care and feeding of the body is also time consuming. At 50 I feel like I spend more time getting ready for and recovering from, workouts! Actually...I often don't bother. I better start bothering. I find that PT is like asking my insurance company to pay for my gym workouts. I know that's silly. I do have a very good trigger point deep tissue more pain than you can believe, massage therapist. Need to see her regularly again.

I guess what I'm saying is I'd like to avoid the medical types, and the shots, and I'm hoping I can do that. Gotta do the work. Thanks for the reply, sometimes it's just good to bounce this stuff off someone.

Ralph Moore

Free Orthopedic opinion here:



Steroids are not likely to help.



I would suggest PO Motrin, advil, alleve, or comparable NSAID at suggested dosages,

PT, Foam Roller daily, Yoga, Stretching daily, good recovery, limit aggressive interval running, stick to more steady running on the flat with preferably no hills since that uses lots of Hamstring.

Massage is great too if you can tolerate the deep tissue work (it hurts like s***)

Expect full recovery to take several months (3-6)

Stephanie Hartmann

Yeah I've been avoiding shots for several years..metatarsal issues etc. I've managed to get most of those under control...this hip thing is also probably just a matter of effort. I have a massage person that really (fkg!) hurts me! And I feel better for days afterward! Foam roller is pretty useless for this, but I do it anyway...helps other things. I have gotten tired of the long slow slogging, that doesn't seem to help either. So I'm going to INCREASE the aggressive interval running and try to be more diligent with the self-care.

I don't like to take a lot of pills, but I have been taking the ibuprofen yesterday after the half marathon, last night before bed, and a couple this morning. Hot tub helps too. DANG it's annoying getting old!

Thanks so much! So far this recovery has take 3 to 6 years. (on and off of course).

Jan Schorpion

Stephanie, if this recovery has been going on 3-6 years then I would recommend to seek professional help from a physical therapist. There is more than just stretching, foam rolling and glute strengthening. The fact that has been going on for this long, most likely means there is an underlying issue going on that has not been detected. Could be a motor control or stability issue of the core, low back ,hip, knee, maybe even a lack of ankle dorsiflexion can excessively stress the posterior chain. I would also suggest to not increase agressive running intervals as you are likely just reinforcing a bad or poor movement pattern. If you're interested in seeking out a PT, send me a PM, and I can refer you to an excellent PT clinic in Miami ( Key Biscayne, the Grove, by the Dadeland mall, wherever is easiest for you to go to)

Stephanie Hartmann

Thanks Jan! a recommendation would be great. This is a murky place to navigate.

Scott Alexander

Definitely PT, it's an actual solution more than addressing the symptoms that rolling, massage and other treatments will address.

I've been doing PT proactively (1x/two weeks) for the last ~2 years, as well as chiro and massage. I added in yoga (1x/week) and pilates (1x/week) the last few months. My glutes are firing like crazy now!

Ralph Moore

Jeeze Scott, when do you find time to work out? Bet it helps prevent injuries tho

Ralph Moore

@Stephanie - Jan brings up a great point. If the problem has been going on for that period of time It certainly raises the possiblilty that there are other issues in play. Low back problems can cause pain that refers to the leg and is often difficult to diagnose. An evaluation by an Orthopedist and/or PT may be useful in diagnosing as well as treating the issue.

Stephanie Hartmann

It comes and goes. It's not the kind of thing that's likely to go away permanently...and it's in a tough spot. I took a couple of bike spills and played a lot of sports in high school and college. I'm always wondering if someone has something new to add. Generally I just have to keep after it by keeping my active stretching, massage, warm ups, cool downs, hip and glute work, lower back, piriformis...it's all connected! The foam roller workout on athletesforathletes is good. Hurts like hell, but it works.

Stephanie Hartmann

Deep tissue/trigger point session (OUCH!) and becoming reacquainted with my foam roller. Zoiks! Had a nice 3 mile run today.

Stephanie Hartmann

Half marathon from hell yesterday. This is not going away. Time for active rehab, more swimming, less running...wow, painful. Upper hamstring tendon issue looks like. Hurt to run, walk, or sit. Better today but man...this needs to be taken care of or I'm toast. Anybody done a good rehab on this area. athletestreatingathletes has good foam roller work, now I'm icing. Standing up at work every 15 minutes. Dang.

rlh2000

Did you ever seek out a PT? Sounds like you could definitely benefit from that! All the self-care is great, but sometimes you need the professional! Also, are you sure its hamstring and not sciatic nerve stuff?

Stephanie Hartmann

Yes I'm asking around now. A real rehab program is next. The chiro helps but I need to strengthen my hips, abs etc. And lose the rest of this extra weight. It's all connected. It used to be my feet. I guess it's moving up the body!

UPDATE - PT appointment at 3:30

UPDATE - PT went well, but no running for at least 3 weeks. Then on the alterG. I can swim and bike, no standing on the pedals. PT 2 to 3 x a week.

Stephanie Hartmann

Well never mind, it hurts like hell to sit on the saddle. Second PT session this morning. Apparently it's a tear. I'm frustrated and angry... frangry? Anyway, I guess I'll swim and strength train. A LOT. No running, and no cycling...maybe I'll be able to sit on the saddle for more than 20 minutes soon.

Wonder if I should get an MRI? or just behave myself and do what everyone says I should do... PT PT PT

rlh2000

I personally do not believe in MRIs unless they would change the course of your treatment. My guess is for you it would not. If you do PT and rest and all that and still no change, then maybe it is time for an MRI. The problem with MRIs is that they are really good at finding things, but often times what they find is not what is actually causing your symptoms, and they can lead you to chase the wrong thing. Personal example- I had hip pain that had me out of running for months last year. I ended up getting full spine and bilateral hip MRIs to rule out ankylosing spondylitis and found that in my nonpainful hip I had a small labral tear (totally asymptomatic) and 5 minor bulging disks. None of these things were causing my problems, but in the wrong hands that information can be dangerous!

Stephanie Hartmann

Thanks, I tend to agree. If I do everything I'm supposed to do, and get myself as strong as possible...with no extra medical intervention, how could that be a bad thing?

Dawn Cass

Hello, I would agree with others that PT is the place to start. Give it time and rest...hamstring is a tough one to recover. Depending on how PT goes, you may need to investigate further. I had been through rehab for nearly a year without progress. I finally saw a surgeon who looked at MRI results (I have had 2), and knows it's a tear in the upper hamstring. I have now been through 3 PRP injections....they inject your own platelets to heal. I have taken 5 months off to recover and have just started to train. Will see how things go however, I know what you are going through.

As a side note, Stay away from steroids, in the case of hamstring, it is shown to actually weaken them!!

Biggest focus from PT has been to get the glutes firing and a solid core...work there and those things will benefit you in the long run anyway.

Stephanie Hartmann

The PT guy actually  hurt my knee while trying to help my hip. I was angry, disappointed etc. 3 appointments and I'm done with that nonsense. This is all so depressing. It's only been 2 weeks since this latest "issue" at the HM. Seems like forever. Now that the knee feels better, I am going to an actual orthopaedic sports medicine doctor. If he refers me to a PT, fine... I'll do that. UM has a great facility and this guy is actually on my insurance plan.

I haven't been posting because, really, who wants to listen to someone whine? You all have been helpful and supportive...I really do think The Team is the value here. Thank you.

Stephanie Hartmann

I ran 3 miles yesterday! Took it very easy. Concentrated on keeping the abs tight, the stride short and the run walk 2/1 ish. Felt pretty good, a little tight but no real pain. PT in the morning.