Forums >Health and Nutrition>High Hamstring Tendinopathy
Wondering if anyone has dealt with this before? I've been diagnosed (was able to see a doc out of state where I was visiting), have been referred to an ortho where I live and am waiting to have him to refer me for an MRI as to the extent of the damage and then on to my PT.
My research indicates it's a long recovery period for this type of injury, depending on the amount of damage (minimum 8-12 weeks before starting a very easy return to activity).
I have been able to rig my desk at work to a sit/stand desk (low tech, but it works), am on my 3rd week of no cardio exercise or lower body workouts, and the pain has begun to subside to the point I can actually sit kind of comfortably awhile. I have done some glute/hammy strength exercises (low key bridges, planks) but find things get easily irritated and am now going to wait and see what the MRI says and my PT.
If anyone else has had experience with this, I'm all ears.
Leslie Living and Running Behind the Redwood Curtain -------------
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I have had this before. It is important to do whatever you can to have it NOT hurt. Even when sitting, etc. Use pillows, bolsters, tennis ball under the hamstring....whatever. If it hurts, it is aggravating the inflammation. Steroid shots can occasionally help, but, frankly, not often. It may even be coming from your back. A good PT who treats runners is crucial. You need to retrain your core and glutes, too. Make sure the PT checks for any rotation in your SI joint, which can pull on the hamstring and cause this pain. The SI joint can be manually put back itno place if it is rotated (doesn't hurt) but a good PT who knows how to do this. Then, you retrain the hips/glutes to keep it there.
Sorry you have to deal with this. It really can drag on. I was able to do deep water running (with a belt) and some swimming. Cycling tended to aggravate it.
Out there running since dinosaurs roamed the earth
This did start with my pelvis being out of whack and we got that fixed. I've been wondering if pool running is going to be an option (a very boring option, but better than nothing).
Did you find that initially the strengthening exercises caused things to be irritated?
Yes on the exercises/irritation. That's why it's so important to make sure the pelvis rotation is corrected and staying in place. With me, it kept rotating back out. Pool running can be bearable if you use music (I put my iPod in a plastic bag under a cap on my head) and do intervals.
Also- you might look into the sacro-wedgie. https://www.amazon.com/s/?ie=UTF8&keywords=sacro+wedgy&tag=mh0b-20&index=aps&hvadid=23033440&hvqmt=e&hvbmt=be&hvdev=c&ref=pd_sl_3m74ml64a6_e
It actually can relieve a lot of the discomfort if you use it a couple of times a day.
Sacro-Wedgy - The name is pretty dang funny.
I've done pool running before - as exciting as watching paint dry. I'd wear a hat in the pool this time just to have my iPOD to listen to and keep it in a safe place.
Re keeping the pelvis in place, I have exercises for that and will continue to do those to help maintain positioning.
As a warm up for the exercises and stretching, did you just walk to get warmed up? I'm very nervous about doing anything that will cause irritation, but know I need my muscles warmed up.
Thanks for "talking" to me about this.
I walked, but at my worst even walking hurt! It is really pretty bad.
Thank you for all the information. It's very helpful. How are you now?
I've been fine for about 5 years, thanks!
SMART Approach
I would get an accurate diagnosis. I have had 7 years of dealing with this condition in that area starting in 2007. Mine initially was an overuse tendonitis condition from overtraining with associated bursitis which burned and hurt like heck and I was not able to sit. Anti-inflammatories and rest only helped a little. After a month of that, I was forced to get cortisone injections which helped amazingly. Of course, I got back to running and had a relapse the following year but was really never completely pain free. The following years dealt with it but it was chronic soreness. Years of treatment, therapy, etc. never got rid of issue.
I went to a sports medicine specialist with a ton of experience in unique modalities and she recommended PRP injections along with a lot of poking on the tendons to encourage bleeding. This helped a decent amount after 6 months - maybe 30-40% improvement but I still had soreness. Doc said I should have 95% of benefit of PRP at 6 months. I did further research on supplements and took moderately higher doses of vitamin d with K2 and within 3 months my hammys took a significant turn for the better. There is something about getting Vit D levels up and tendon/muscle health. I am a believer. That was 2.5 years ago and I am basically 98% right now or as close to 100% as one can get while still being active, running and racing. I can still get soreness there but it bounce back right away. I also do a lot of glute and core work to take stress off hammys. Before every run I do prehab to get glutes firing so they work during the run.
My rationale for proper diagnosis is that when I went to the sports doc, she examined me under musculoskeletal ultrasound and I had zero inflammation despite chronic soreness. Both sides had tendonosis/tendonapathy or diseased tendons (ugly looking) with some micro tears on right side. I think your MRI will determine if your pain is from inflammation i.e. bursitis, tendonitis or tendonopathy which would not show much in way of inflammation.
BTW, I never took off more than 4 weeks from running at anytime. My docs never recommended that......with that being said, I probably should have when I had the overuse syndrome early on in 2007.
Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery
Structured Marathon Adaptive Recovery Training
Safe Muscle Activation Recovery Technique
www.smartapproachtraining.com
Thank you for the info.
I finally have an appt with a local ortho on Monday and am hoping he will order the MRI. Wish he'd do it before I go in, but I understand.
I got copies of my medical records from the Portland ortho, and although I would swear she did not say so in the appointment, she indicates in her notes that part of the problem more than likely is an inflammed bursa, which is what my PT suspects, as well. It's my understanding the MRI should so if that's the case.
I am all about being very proactive with this and am being diligent about core/butt/hammy strength training. From past experiences, this is obviously going to be an ongoing weak point in my body, so I need to do the work.
I definitely appreciate the feedback. Everyone has different experiences, but you all chiming in helps me to know what to talk with the doc about regarding treatment options.
No more marathons
I was self diagnosed with this back in the summer of 2014. The Ortho I went to confirmed that it "might" be. Took some xrays and had me scheduled for an MRI. I had actually gone to the doctor on the recovery side of the problem. I had some races coming up at the NC Senior Games, and I wanted to make sure I wasn't going to do more damage by racing. The MRI could only be scheduled a day or so before the games, so that wasn't going to tell me anything before - so cancelled.
My "recovery" was about 6 weeks of very reduced running, and at a very easy pace. (My log's open - look at most of June and the beginning of August of 2014). Before going to the Ortho I had visited a PT and he gave me a couple of exercises to do. But what really seemed to help was the Coach Jay Myrtle Exercises: http://www.runnerspace.com/video.php?video_id=8190
The pain continued on for another couple of months, but it was manageable.
Boston 2014 - a 33 year journey
Lordy, I hope there are tapes.
He's a leaker!
Wondering if anyone has dealt with this before?
Like, all of us. I spent a lot if 2013 and 2014 dealing with it.
Honestly I'd not bother with the mri. I'd recommend Anatomy for Runners by Jay Dicharry. Start stretching your hip flexors and strengthen your hips and glutes. And godspeed.
Runners run
Thanks, everyone. I appreciate the comments. The hamstrings are definitely improving and if it were just the hamstrings, I could say things are MUCH more management. Unfortunately, it doesn't take much for The Spot to get so irritated that sitting becomes almost impossible. Part of the issue is that the ischial bursa is more than likely very inflammed, so I followed through with an MRI to see how bad and then we'll go from there.
In the meantime, I am working on core/hip/glute strengthening to the extent The Spot allows and will definitely look at the link and into "Anatomy for Runners."
Thanks, everyone. I appreciate the comments. The hamstrings are definitely improving and if it were just the hamstrings, I could say things are MUCH more management. Unfortunately, it doesn't take much for The Spot to get so irritated that sitting becomes almost impossible. Part of the issue is that the ischial bursa is more than likely very inflammed, so I followed through with an MRI to see how bad and then we'll go from there. In the meantime, I am working on core/hip/glute strengthening to the extent The Spot allows and will definitely look at the link and into "Anatomy for Runners."
Yeah, you will find it challenging to do specific hammy work while it is sore. Even though I am pretty much healed, if I do too much hammy stuff I get sore in that area and it freaks me out as it brings back memories. It is probably some scar tissue being irritated but I bounce back and recover from it. When in pain, I always wanted to do specific hammy work, more stretching etc but this would always irritate it. Focus on glutes, hip work, hip extension with resistance, one leg bridges etc. step ups, one leg squats, walking lunges, squats leaning against stability ball against wall with feet out a bit and pushing from heels....add dumbells.....get the glutes firing as much as possible. Also, going forward before runs do some dynamic movements and a few things to activate glutes, movements, squeezes etc. Hip flexor stretching post run is important. I will be doing this prehab before runs for the rest of my life. I am actually sitting on an infrared heating pad (more penetrating) right now to warm up and loosen hammys before my long run in 9 degree cold.