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Avatar universal

High hamstring!

Hi guys, really need help,
I've had high hamstring pain for 18 months now.
Been to a pysio and chiro... Not sure how good the pysio was.
I have a really tender bump on my itb just above the knee,
And a pinching hip on the same leg.
Chiro says I have a pelvic tilt problem,
Pysio just made me rest for 6 weeks... Twice.

I have glute pain when I sit down.
It really restricts me, annoying me not being able to kick, accelerate when I run. And squat and stuff.
Hurts even to kick my shoes off!

Also, I don't know why this is, but I can only ever feel it when my knee is bent a little bit... Never when I have a straight leg.

Please help, thanks
1 Responses
Avatar universal
Buy these two books by Mitchell T. Yass
Overpower Pain and Pain Cure RX.
First talk to your Dr. and ask if it's OK
https://www.youtube.com/watch?v=R1kiOsbU-YM&feature=youtu.be
You should do Adduction and Abduction exercises.
You also need to do glute exercises.
Hip extensions can strengthen your hamstring muscles. Position yourself on your stomach with your legs fully extended behind you. Slowly raise one of your legs at your hip while keeping your knee straight. Raise your leg as high as you comfortably can. You should feel a stretch in the back of your upper leg. Hold this position for a count of 10 seconds. Relax and repeat 10 times. Repeat this exercise another 10 times using your opposite leg.

Hamstring stretch can help maintain flexibility in your hamstrings as well as reduce any pain that may occur as the result of high hamstring tendinopathy. Position your affected leg on a couch or bench fully extended. Your heel should be flat on the bench with your toes facing the ceiling. Sit straight up. Allow your unaffected leg to hang over the edge of the bench with your foot touching the ground. Slowly lean forward at your waist while maintaining a straight back. Reach for your toes. As you reach for your toes, you should feel a stretch in the back of your upper leg. Hold this position for a count of 10 seconds. Relax and repeat 10 times. Repeat an additional 10 times with the opposite leg if it is affected by high hamstring tendinopathy as well.

Lying hamstring curl can help to improve strength and flexibility in your hamstring muscles. Lie on your stomach with both of your legs fully extended behind you. Bend one of your legs at the knee in order to form a 90-degree angle. While in this position, you should feel a stretch in the back of your upper leg. Hold this position for 10 seconds. Relax and repeat. Complete this exercise 10 times. Repeat an additional 10 times using your opposite leg.

Resistance band flexibility exercise for your hamstrings can help you to improve your range of motion. Lie on your back with one of your legs fully extended and the other bent at the knee -- this is the leg to be stretched. Position the center of the resistance band around the ball of your foot and grab the ends of the resistance band with each of your hands. Fully extend your leg so that the ball of your foot is pointing directly to the ceiling. Pull on the resistance band. You should feel a stretch in your hamstrings. Hold this position for 10 seconds. Relax and repeat 10 times. Repeat an additional 10 times with your opposite leg.
For your glutes  do squats, begin by standing with your feet shoulder width apart for balance.  Bend slightly at the waist and knees as you begin lowering yourself to the floor until your quadriceps are about parallel to the floor, as if sitting in a chair. Be sure to keep your back straight and chin up for 8 to 10 repetitions. Return to the start position to complete one repetition. Perform two sets of 8 to 10 repetitions.

To do lunges  stand with one leg 12 to 18 inches in front of the other. Place your hands on your hips and bend your forward knee, keeping your back straight. Continue to descend toward the floor until your front quadriceps is parallel to the floor and your rear knee touches the floor. Focus on keeping your weight on your front heel. Rise back to the starting position, completing one repetition. Do 10 to 12 repetitions before switching legs and repeating to complete one set. Do two to three sets.
Also do donkey kicks and glute bridges. google the two exercises.
Buy the 2 books I mentioned above!


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Avatar universal
Arlington, VA
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