Hamstring trouble - any ideas?

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pressju

Cathlete
I have been trying to work through a very tight left hamstring that is now working its way into my left hip. I mean, it is tight from back of knee to top of hip. Doing more yoga, stretching but I find cardio work outs really aggravate it. Weight workouts ironically are fine (did Muscle Endurance the other day and felt very good).

I had this many years ago when I was a distance runner - called ilio tibial band symdrome (ITB). Treated it with no impact cardio at all (just some swimming) and lots of physical therapy for like 3 months. This time it is not as severe but it persists. Any advice on how to treat this mild case of ITB? I am kinda craving cardio but feel every run, step or jump sets me back.

Thanks.

Julie
 
I have been trying to work through a very tight left hamstring that is now working its way into my left hip. I mean, it is tight from back of knee to top of hip. Doing more yoga, stretching but I find cardio work outs really aggravate it. Weight workouts ironically are fine (did Muscle Endurance the other day and felt very good).

I had this many years ago when I was a distance runner - called ilio tibial band symdrome (ITB). Treated it with no impact cardio at all (just some swimming) and lots of physical therapy for like 3 months. This time it is not as severe but it persists. Any advice on how to treat this mild case of ITB? I am kinda craving cardio but feel every run, step or jump sets me back.

Thanks.

Julie
 
I have illiotibial band syndrome, and there are certain ways of stretching that alleviate it. Do you know how to do these stretches? The illiotibial band is not really part of the hamstring, and traditional hamstring stretches will not help it at all.
 
I have illiotibial band syndrome, and there are certain ways of stretching that alleviate it. Do you know how to do these stretches? The illiotibial band is not really part of the hamstring, and traditional hamstring stretches will not help it at all.
 
Hi Julie, sorry you're experiencing pain. I see you were previously seeing a pysical therapist for the same symptoms. Well was the program u were following truely for the same diagnosis? Is it hamstring tightness, ITB syndrome, or can it be piriformis tightness of radiating pain from the SI joint or lumbar spine? Do u have pain at night? Walking up and down stairs? I suggest u contact the therapist u were seeing before? Get an evaluation? Oh by the way I'm a physical therapist. I'd be happy to make suggestions when u have a more succinct diagnosis. Take care Dorothy
 
Hi Julie, sorry you're experiencing pain. I see you were previously seeing a pysical therapist for the same symptoms. Well was the program u were following truely for the same diagnosis? Is it hamstring tightness, ITB syndrome, or can it be piriformis tightness of radiating pain from the SI joint or lumbar spine? Do u have pain at night? Walking up and down stairs? I suggest u contact the therapist u were seeing before? Get an evaluation? Oh by the way I'm a physical therapist. I'd be happy to make suggestions when u have a more succinct diagnosis. Take care Dorothy
 
Not Cathe...but as a marathon runner I have suffered ITB syndrome. It normally affected the outer knee area. I agree with the poster who said to see a Physical Therapist. I treated mine with stretches found at www.runnersworld.com and icing the area 3 times a day for about 15-20 min...hope this helps...:)...Carole

edited to add a tight hamstring could also be a sciatic injury.
 
Not Cathe...but as a marathon runner I have suffered ITB syndrome. It normally affected the outer knee area. I agree with the poster who said to see a Physical Therapist. I treated mine with stretches found at www.runnersworld.com and icing the area 3 times a day for about 15-20 min...hope this helps...:)...Carole

edited to add a tight hamstring could also be a sciatic injury.
 
I had ITB band problems and after 2 months of physical therapy (which was very helpful), I have found doing the floorwork on GSL at least once a week and stretching my outer thigh muscles helpful. The GSL outer and inner thigh work with the band can be modified a lot to be harder or easier, depending on the tension you create with the band. I also like Segment 1 of Stretchmax (the standing portion, especially), for my hamstring and ITB tightness.

Hope this helps,
Barb
 
I had ITB band problems and after 2 months of physical therapy (which was very helpful), I have found doing the floorwork on GSL at least once a week and stretching my outer thigh muscles helpful. The GSL outer and inner thigh work with the band can be modified a lot to be harder or easier, depending on the tension you create with the band. I also like Segment 1 of Stretchmax (the standing portion, especially), for my hamstring and ITB tightness.

Hope this helps,
Barb
 
>Not Cathe...but as a marathon runner I have suffered ITB
>syndrome. It normally affected the outer knee area. I agree
>with the poster who said to see a Physical Therapist. I
>treated mine with stretches found at www.runnersworld.com and
>icing the area 3 times a day for about 15-20 min...hope this
>helps...:)...Carole
>
>edited to add a tight hamstring could also be a sciatic
>injury.

OK I am rethinking the ITB diagnosis since this pain/tightness is in my left butt cheek and hip frankly, not the knee. Any ideas anyone? Cathe?
 
>Not Cathe...but as a marathon runner I have suffered ITB
>syndrome. It normally affected the outer knee area. I agree
>with the poster who said to see a Physical Therapist. I
>treated mine with stretches found at www.runnersworld.com and
>icing the area 3 times a day for about 15-20 min...hope this
>helps...:)...Carole
>
>edited to add a tight hamstring could also be a sciatic
>injury.

OK I am rethinking the ITB diagnosis since this pain/tightness is in my left butt cheek and hip frankly, not the knee. Any ideas anyone? Cathe?
 
I'll share what has worked for me, but if you are in pain, you should see a doctor to find out what's going on.

When I had physical therapy, my ITB diagnosis was not from knee pain but from a weird combination of butt cheek pain, hip pain and some oblique pain.

What has really made a difference for me in keeping the pain at bay is to regularly do outer thigh lifts with bands or leg weights (at least 2X week, usually the day after a run or step workout), the hamstring lifts on both GSL and L& G (where you put one foot/heel on step or a ball and press upward using the glutes with the other leg in the air.) Even after a lot of P.T., I need to keep up with stretching these muscles in some way daily. Also, doing the side ax chops on different ab tapes (C&W, Coremax 2 & Musclemax) help. I agree, too, with Carole, that ice helps a lot.

What the PT told me is the muscles that are neighbors to the ITB can become stressed so that, for me, was why my glutes were strained.

I hope this helps. Good luck!!!!!
 
I'll share what has worked for me, but if you are in pain, you should see a doctor to find out what's going on.

When I had physical therapy, my ITB diagnosis was not from knee pain but from a weird combination of butt cheek pain, hip pain and some oblique pain.

What has really made a difference for me in keeping the pain at bay is to regularly do outer thigh lifts with bands or leg weights (at least 2X week, usually the day after a run or step workout), the hamstring lifts on both GSL and L& G (where you put one foot/heel on step or a ball and press upward using the glutes with the other leg in the air.) Even after a lot of P.T., I need to keep up with stretching these muscles in some way daily. Also, doing the side ax chops on different ab tapes (C&W, Coremax 2 & Musclemax) help. I agree, too, with Carole, that ice helps a lot.

What the PT told me is the muscles that are neighbors to the ITB can become stressed so that, for me, was why my glutes were strained.

I hope this helps. Good luck!!!!!
 
Hi Julie! If you are stiil extremely tight and the tightness is now traveling rather than withdrawing, it is time to rest and go see your physical therapist again. When you are this inflammed, RICE and stretching will work best in most cases but this is most beneficial when done under the direction and or supervision of a therapist. You sound very into your workouts so I wouldn't delay having it checked any longer so that you can get back to your normal program sooner. Good Luck!
 
Hi Julie! If you are stiil extremely tight and the tightness is now traveling rather than withdrawing, it is time to rest and go see your physical therapist again. When you are this inflammed, RICE and stretching will work best in most cases but this is most beneficial when done under the direction and or supervision of a therapist. You sound very into your workouts so I wouldn't delay having it checked any longer so that you can get back to your normal program sooner. Good Luck!
 
Thanks Cathe for the feedback! Kinda hard to sit on an ice pack at the office - people may talk! I will go see a PT, as well as see an acupuncturist. And thank you for your wonderful work outs.

Julie
 
Great advice. I have not done a lot of floor work leg workouts, rather fouced on Power Hour, ME, the circuit workouts. I do have Push Pull which has some but will add in some of the exercises you have recommended. Thank you!

Julie
 
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