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High Hamstring Tendinopathy (Read 156 times)

    Thanks, tchuck - good info.  You all are a great source of information to pull from and I appreciate it!

    Leslie
    Living and Running Behind the Redwood Curtain
    -------------

    Ultrarunnerpodcast

    Trail Runner Nation

     

    2018: Mendocino Coast 50k - April 21

      Well I'm back with the same issue.  Around October it completely subsided and I was only dealing with some low level nerve issues.  I backed off on the pigeon pose wondering if it was creating impingement on the nerve.  Doing that caused my hip to get tight again, and I think that pulled everything out of whack.  So now I'm back to dealing with HHT and nerve stuff.

       

      I found a good sports chiro who introduced me to cupping.  That was a big help with the nerve issue.  I've ordered my own set of cups to use at home every few days since I can't afford to go to him every day. I should have them tomorrow and we'll see how it goes.

       

      Trying to get back into my PT for some exercises and to discuss the HHT issue  . . . . and the fact that I'm signed up for my first ultra in 2 year and come hell or high water, I'm running it.    . . . . . we'll see how he takes the news.

      Leslie
      Living and Running Behind the Redwood Curtain
      -------------

      Ultrarunnerpodcast

      Trail Runner Nation

       

      2018: Mendocino Coast 50k - April 21

        Well that sucks. For me, my upper hammys feel pretty darn good now but if you would ask me if I am cured, I would say no. I don't take my "feel good" status for granted andI still act like I have HHT and do a lot of negatives for hammys, glute work, hip work, pre hab before runs. I had a minor re-occurrance after a half last year. Persistant pain lingering months is no longer an inflammatory issue. In the offseason I increased rehab for 8 weeks doing a lot more of negative resistance hamstring work and more isolated glute work. The first 4 weeks my hammy hurt more but then it turned around and by 8 weeks I was pretty good. All my races including a half I have finished healthy. Negatives help realign muscle fibers. You can't do enough strength and core work.

         

        As I type I am sitting on an infrared heating pad to warm up my hammys and glutes before my long run. It has become lart of my lifestyle. My motivation is that I never want to get back to the point that every waking hour or every time I sit I am reminded of my issue. It really is a miserable condition. It takes work and time.....good luck to you.

        Those who try, fail! Those who do what it takes to succeed, succeed!!


        Consistently Slow

          It has been a pain in my butt since the 1st week of February. 12 weeks of no cardio. Finally went to a chiropractic . He adjust my hip. After the 3rd visit in 10 days I walked 17 miles of the Pro Football HF marathon and ran the last 7 miles. I walked the Bear Lake Trifecta(8 hours) Less than 100  training miles since Feb. The plan is to go to the chiropractor at least twice a month. Going to order a foam roller today. Just finished a 5 mile run walk.

          Run until the trail runs out.

           SCHEDULE 2016--

           The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

          unsolicited chatter

          http://bkclay.blogspot.com/


          Consistently Slow

            +1. I go to places and people wonder why I standing.

             

            Well that sucks. For me, my upper hammys feel pretty darn good now but if you would ask me if I am cured, I would say no. I don't take my "feel good" status for granted andI still act like I have HHT and do a lot of negatives for hammys, glute work, hip work, pre hab before runs. I had a minor re-occurrance after a half last year. Persistant pain lingering months is no longer an inflammatory issue. In the offseason I increased rehab for 8 weeks doing a lot more of negative resistance hamstring work and more isolated glute work. The first 4 weeks my hammy hurt more but then it turned around and by 8 weeks I was pretty good. All my races including a half I have finished healthy. Negatives help realign muscle fibers. You can't do enough strength and core work.

             

            As I type I am sitting on an infrared heating pad to warm up my hammys and glutes before my long run. It has become lart of my lifestyle. My motivation is that I never want to get back to the point that every waking hour or every time I sit I am reminded of my issue. It really is a miserable condition. It takes work and time.....good luck to you.

            Run until the trail runs out.

             SCHEDULE 2016--

             The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

            unsolicited chatter

            http://bkclay.blogspot.com/

              thought I was doing a good job with the core/ST, but evidently that would be a no.  I can't get into my PT until the 27th.  In the meantime, I am upping my game on the core/ST workouts.

               

              And I decided to be a little smarter than I have been in the past and cancel my 50k at the end of July.

               

              Cupping - My plan is 2-3x a week because it does initially increase irritation. But I know if I do it on a regular basis, it should help.

               

              Tchuck - What kind of negative exercises are you doing?  I've been using resistance bands for hips, glutes, and hammies, but I'm open to anything suggestions.

               

              I'm a big proponent of warming up really well before I run, so at least I've got that going for me. 

              Leslie
              Living and Running Behind the Redwood Curtain
              -------------

              Ultrarunnerpodcast

              Trail Runner Nation

               

              2018: Mendocino Coast 50k - April 21

                thought I was doing a good job with the core/ST, but evidently that would be a no.  I can't get into my PT until the 27th.  In the meantime, I am upping my game on the core/ST workouts.

                 

                And I decided to be a little smarter than I have been in the past and cancel my 50k at the end of July.

                 

                Cupping - My plan is 2-3x a week because it does initially increase irritation. But I know if I do it on a regular basis, it should help.

                 

                Tchuck - What kind of negative exercises are you doing?  I've been using resistance bands for hips, glutes, and hammies, but I'm open to anything suggestions.

                 

                I'm a big proponent of warming up really well before I run, so at least I've got that going for me. 

                 

                There are so many things to do. I would hop on You Tube. Here are some exercises I did over a 3 day per week program. I would try to get at least 8 - 12 sets of a combo of these exercises each of the 3 days. RDLs, Nordic hamstring girls. Lying hamstring curl (up with 2 legs, down slowly with one), one leg squat, weighted step ups pushing from heel, cable hip extension (toe turned out to really squeeze glute, on way back a slow negative while turning toe back to neutral position), kettle bell squats, swiss ball hamstring curls, walking hip abduction with bands, one leg bridges etc. the more you do the better and think slowly. Stick to it.....you may feel more soreness the first month doing this but a. Reakthrough will occur.

                Those who try, fail! Those who do what it takes to succeed, succeed!!

                  Thanks, Tchuck.  I'm doing some of those already so it sounds like I'm on the right track.  And yes, definitely have soreness and irritation.  I stopped doing step ups and squats because I didn't know if they would cause anymore damage, but I would am happy to reincorporate those.

                   

                  To clarify - you are doing these exercises 3x a week?  Is there anything you do everyday as maintenance?

                   

                  Did you stop running completely when you had the onset of HHT, or did you just dial it back and start pushing the core/ST?  I don't have a PT appt until the 27th, and in the meantime I stopped running.  Haven't run since last Thursday.

                   

                  PS - I just looked up some of the ones I didn't know.  THANK YOU!  They all look really good.  As an added bonus, I should end up having a halfway decent butt. 

                  Leslie
                  Living and Running Behind the Redwood Curtain
                  -------------

                  Ultrarunnerpodcast

                  Trail Runner Nation

                   

                  2018: Mendocino Coast 50k - April 21

                    The only time I ever took off from running was when I had cortisone shots or PRP injections years back.  I was in so much pain back then and with a bursitis component too that When I had injections, doc said I needed to take at least a week off but took 4 weeks off. This past year I took no time off as I really felt it would provide no benefit.

                     

                    Over the years, the only exercise I battled was the Romanian deadlift and RDLs.....these would just really really hurt to the point where it went too far. Over the years I realized it is more about the movement than trying to go heavy. This last offseason I did these type of exercises 3 X per week but not all the same ones. One of those days was more butt focused vs hammy. There is always some overlap but I am a believer in providing a bit different stimulous each day. Now I am back to once a week maintenance plan. As far as daily, I try to get in some hammy, hip flexor stretching in after normal work out. Before runs, I do prehab including dynamic exercises and certain exercises to get glutes firing including just squeezing them on bridges or hip extensions. You want more glutes, less hammys working on runs.

                    Those who try, fail! Those who do what it takes to succeed, succeed!!

                      That really helps.  I do appreciate the information, because in my "urgency" to get better, I definitely have a tendency to overdue it.

                       

                      You mentioned bursitis.  Was it ischial bursitis?  That's what I battled last year and OMG it was incredibly painful.  So much so that if I needed  to do something like go to the grocery story, I had to calculate how much walking I would be doing because just the motion of moving the leg back and forth caused irritation beyond belief.  Unfortunately, I think I'm on the edge of bursitis again. 

                      Leslie
                      Living and Running Behind the Redwood Curtain
                      -------------

                      Ultrarunnerpodcast

                      Trail Runner Nation

                       

                      2018: Mendocino Coast 50k - April 21

                        Yes, ischial tuberosity bursitis along with tendonitis on both sides. The burning and chronic pain was bad. You simply can't sit. Sports doc put me on high dose NSAIDs for 1 month with therapy. It tamed it, but when I went off NSAIDs it worsened again. He then did the cortisone shots which were a Godsend. Amazing relief.

                        Those who try, fail! Those who do what it takes to succeed, succeed!!

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