Hello Dr. Chris. Use your time to process, emotionally. If you do a month of works and you feel no worsening, that was a good month. During these past few months I developed intense, chronic knee pain and sporadic pain in the arches of my feet. Your symptoms tell me it’s likely that, at least part of it. The good thing about bodybuilders is that it’s easy to see the outline of their muscles. B. Is there a way to know which abductors i should be stretching? Yes, it’s possible to have all 3 issues, although it doesn’t sound like you have all 3 (yet). If you don’t want to fix your tight hamstrings but you want to stay active, stretching can allow you to be active without injuring your hamstrings in the short-term. https://www.barefootrehab.com/know-your-numbers-ankle-pain-foot-pain-and-ankle-dorsiflexion/, Want to learn how to get out of pain? Also is there any advice you can give my about my neck and back pain? The cost is that your problem will get worse faster and more exponentially over the next few months to years than if you didn’t use it. I’m BEYOND frustrated. It has been about a month, I am able to load my hamstring but I still feel weak and have very light bruising…can barely see it. And it’s what stimulates the repair and adaptation processes that allow you to build muscle and grow stronger,” he explains. This move, from the U.S. National Library of Medicine, will statically … If you haven’t had a low back injury recently, then you need to find a reputable adhesion-removal provider to fix this. I forgot to mention that my lower back never flares up just my upper back. Any thoughts? While the HGH probably didn’t help, it’s not likely to be the cause of your pains. When you get off that machine, the pressure comes right back on the discs. The short answer is muscle damage, but the longer one is more complicated. Chronically tight hamstrings may feel like a leg problem but is usually a warning sign that there is a back problem. The Last Blog Post You’ll Ever Need to Read to Get Rid of Your Stress and Tension Headaches, Top 5 Ways to Prevent Adhesion (In the Muscles) From Building Up, Frustrated? Things were much better after the shot, but my hamstrings and piriformis still felt super tight. Aching, radiating pain all throughout my pelvic region, into my lower back slightly, and down my legs. Your tight hamstrings are a bit more complex than that. So far it hasn’t which is why I’m still searching for answers. A sore hamstring can happen to anyone. Piriformis syndrome maybe? Shortly after, I experienced this knife like stabbing pains running on my hamstring and worsens at nights which hurts so bad I would cry myself to sleep. You just have to find therapists who know WHY your hips are shaped liked that and have them strengthen you AROUND that. High Kick With Toe Touch. Identifying and treating the underlying problem is best. You might be wondering: How do I know the difference between sore hamstrings from DOMS and a muscle pull or strain? If you do a workout and you feel no sensation of worsening, that was a good, low-risk workout. You could try doing 1,000 repetitions of the cat-cow per day, but I’ve never seen someone gain this range of motion back in the low back with stretching. Now that ive smartened up im just trying to cope with the shitstorm i brought upon myself and am a little lost on where to start. In these cases, stretching should help. Thank you, […] at the clinic, we’ll get a patient who has been stretching their hamstrings for […], Thanks for your article. I am 34 years old now and I love to run, but the sciatic pain is so intense particularly on my right side. Doctors haven’t helped much, they said my lower back is not the issue (MRI clear except the cyst), that I should move more and come back in a few months for new assessment. The disc is not pressing on any nerves, according to MRI, and there is no stenosis. For now, I’d do cat-cow to gently let the disc recover. You’d only need to be doing fuller range of motion movements to get rid of that tightness. We’re going to do one part of the hamstring stretch test. Band Hamstring Stretch Lie down on your back on a mat, raise one leg and wrap the band behind this foot. Has anyone diagnosed you? But there’s a cost to going this route. If you had shocking symptoms, you have a nerve problem. When you stretch, you lengthen all of the healthy parts of the muscle instead of the precise location (the adhesion) that needs to be stretched. Because you have a lot of findings and a lot of symptoms, you definitely would fall into the advanced category stage. Unfortunately, this may mean surgery. After watching your video, I’m thinking it’s really not a tight hamstring, but just the hamstring trying to protect the nerve. My legs never seem straight. I’m an athlete, trainer, boxing fitness instructor, self defense trainer and am plagued with HORRIBLY tight hamstrings. I don’t have pinching in or anything out of the ordinary light tightness I get in my back from my job and from that big stretch that morning I know it’s in my hammy. Let me know how I can support you. If you can’t, I’d see a really good myofascial therapist or doctor. HOpefully, they have extensive knowledge of working with muscles. Hi Kristian, I’m sorry for your struggles. I have a herniated disc (9mm) on L5/s1. Shift weight into the left foot and extend the right leg slightly forward so heel rests on the floor. Check out “anteverted vs. retroverted hip joints”. I found out 2 years ago that I had spondylolisthesis of the L5 S1. I can literally put a finger on each side of my hips parallel to one another, and you can see one side is higher than the other. “You’re challenging your muscles in ways that they’ve likely never encountered before,” explains Thieme. Pause, and return to the starting position. This requires you to rest your foot on a bench, chair, ottoman, stool or step. In order to figure out where, I recommend you find a reputable adhesion-removal provider to fix this. He has tried continuing the stretching, he went to a neurosurgeon for review and he is applying time. You’ll save yourself a lot of emotional stress. Heck, you don’t even need to stretch to get more flexible if this were the case. But, we still don’t have anything to explain the constant nature of your symptoms. What’s going on??? Dr. Chris, It all started when i pulled my right hamstring sprinting at football practice.. After a month I saw no progress so I went to a physical therapist and they said it was my back, not my hamstring, Even though my hamstring was blue. There’s lower risk of injury progressing over time. Certain lumbar discs refer to the hamstrings. One of the most notable problems i have i forgot to mention is my upper back including the upper middle, rhomboids Shoulders and yes up to my neck. It only manifests in left leg. Hamstring soreness due to DOMS will feel tender, tight, and stiff after a workout. Swimming and water aerobics: Swimming and water aerobics can keep the hamstrings engaged without the high impact and potential pain that accompanies running and similar activities. There’s no pain, just discomfort. A pulled muscle elicits a more immediate deep, stabbing pain that is often accompanied by noticeable swelling. Hi Josh, that’s good stuff! I had a high hamstring strain, rehabbed it for about 3 months. Get a slightly deeper hamstring stretch with this kick variation that’s also … Where do you live? Hi Amon, by test 1 and test 2, I assume you mean the “hamstring stretch test” and the “pencil test”. You could have healthy muscles and be over-doing it. I have had the weirdest thing happen this week. Extend your right leg straight behind you. But certain sciatica stretches not only don’t work, they also can be quite harmful. But as I tell my patients, muscle tightness rarely occurs on its own. Everything should be made as simple as possible, but no simpler. I am so confused by this! Unfortunately, tight hamstrings requires that you see someone to fix it. Sounds like you have #2 and you were making it worse with all of that stretching. If you do have tight hamstrings, have a go at these simple stretches. When I was learning to squat as low as possible, the Cossack Stretch (see below video) helped me gain range of motion I never had before. Just stop fooling yourself by stretching and thinking your tight hamstrings are going to get better or more flexible. adhesion around your discs or your sciatic nerve at the hip external rotators or at the hamstring). After you've had one hamstring injury, you're more likely to have another one, especially if you try to resume all your activities at pre-injury levels of intensity before your muscles have time to heal and rebuild strength. I wouldn’t go crazy because you could cause more harm than good. Standing hamstring stretch. I did the pencil test and look good in that area. If it were that simple, the tightness would’ve gone away by now. They can be... Yoga. “Performing dynamic stretches before you exercise primes your muscles for action, boosting workout performance and reducing your risk of experiencing severe soreness and injury.”. My hamstring pain is a bit weird. I don’t know who to talk to about this or what to do. When you say “NOTHING seems to work”, well, unfortunately, with high probability, that’s a true statement. I did MRI on lower back, and everything is fine apart from the perineural cyst size of 8mm in S2 segment of spine which doctor said it’s not concern. Since I was a child, I have never been able to touch my toes if my feet were pointed straight. Supine Hamstring Stretch. Could this be based on a “squished nerve” or some such thing? Although research shows that stretching likely doesn’t help with muscle soreness after a workout, it can ease tension and thereby reduce the risk of pulls and strains. I live in a small town and there aren’t any adhesion removal providers near by… but with the work that I do, this is really becoming frustrating. It’s likely you have a congenital issue (from birth). If you're looking for the best muscle rubs ... You've heard time and time again that stretching is good for you. “DOMS is the phenomenon where you finish a workout on day one, but it’s not until day two or three that you feel any pain or soreness associated with that workout,” says Austin Kallai, NASM-certified fitness and group exercise instructor. I’ve tried stretching, rolling, deep tissue massage (which was AWFUL) and I thought I was dying afterwards… lol. Therefore, if your hamstrings seize during core work and hip bridges, AND your hamstrings aren’t loaded but your L5-S1 is loaded, can you now see how your hamstring “seizing” and “horribly tight” hamstrings are coming from your low back? Im assuming the goal is to literally “straighten out my hips” until the tilt is gone and things seem even and it doesnt feel like one leg is longer than the other anymore. I’m sorry I can’t come in person, you are too far away, and I know it’s rude to ask for a free help online, but I don’t know what else to do. Stretching gets me sore too. Thank you for the information and quick reply. Not clear on the pencil test. I had a knee replacement done and I need help getting up off the floor – why can’t they use my strengths in my body. I can do snatch and swings and I don't feel anything. The pain you feel from DOMS is the result of micro-tears in the muscle wrought by your workout. Now I can’t even bend at all. He has regained about 50% of his forward range of motion, his hamstrings are EXTREMELY tight. This is an occasion where “tight” hamstrings is too simple. As we age, our lower body will show signs of stiffness and decreased range of motion before our arm and shoulders. I highly recommend you seek out doctors/therapists to fix your low back right now. That’s not helpful at all. When not in Austin, Texas, fostering kittens, you can find Page traveling the world, scuba diving, hiking, visiting museums, and sampling the local cuisine. It’s lined up vertically over your lower spine and we’re looking for gaps underneath? Keep playing with how you load your discs and it’ll continue to get better! If you can’t find one, know that in the near future, in the next few years, you’ll need to see someone like me to prevent this from getting worse as you get older. Hi Susan, I’d have them stop. He is 2 months out from the injury. What You Need to Do: All we know is that your sciatic nerve is angry and fired up. I know I’ve been too sedentary with ailments but this is too much. Stretch and roll your quadriceps and hip flexors and perform this a standing quad stretch: 2. do i even want to stretch my abductors for this problem? You might be able to see a hip orthopedic specialist who can tell you how they are shaped. What You Need to Do: The good thing about adhesion in the hamstring is that your risk of injury is lower than if you had problems #1 and #2 and you don’t want to do anything about it. Hamstrings – like other muscles – can certainly get tight. You can probably envision, in your mind’s eyes, the need for the blue and green hamstring muscles to slide and contract past each other. It’s more about unloading the disc enough to get his hamstrings to relax. Google “low back disc referral patterns”. I used to be able to bend forward and reach towards my toes and my head would be able to touch my knees. Differences between the two can be determined not only by how each feels, but by when — and how long — the pain persists. Hamstring soreness is one of the more common problems encountered when teaching and practicing yoga. There are likely multiple factors contributing to those sore, achy, tight hamstrings. Stand with your feet about hip-width apart, feet parallel, with your hands on your hips. How to Treat and Prevent Tight Hamstrings Stretches to loosen tight hamstrings. Stand with feet hip-width apart. It got better, I was able to put an eccentric amount of stress on the muscle. I can also do nordic hamstring curls (hamstring curls where you use your upper body as a weight, very heavy, I am only able to do them partially due to simply not being strong enough), without feeling any pain. I’ve been doing PT for almost three weeks. My back seems way oversized (especially my giant Rhombs) compared to the rest of my body. Google “sclerotegenous referral low back”. Stretch your hamstrings by lying on your back, extending one leg straight up in the air, and gently drawing your toes... 3. I have a desk job but I would walk a lot; the legs have been tight for years but recently got quality-of-life worse.. Stand with your feet hip-width apart and your arms at your sides. I go back to my physio-whatever (Physical Medicine and Rehab) guy in a week or so for more/better X-rays. Foam rolling increases blood flow, which can reduce exercise-induced discomfort. After 2 months of physical therapy, I started to feel back pain, so I quit going. You either had a significant trauma to the low back (football or working out) or have genetically weak discs, given your age. No matter how much I stretch my hamstrings and lower back always go back to being extremely tight at the beginning of each day. It’s possible that if you have hip joint problems, the hamstring (or more likely, groin muscles that feel like hamstring muscles) are over-contracting to protect it. (Don’t ask me where this logic came from) and of course the next morning I woke up with the tightest legs I’ve ever had. Any help is greatly appreciated! But it’s likely coming from the low back (and not the piriformis or hamstring). If your hamstring is “blue”, you 100% have a hamstring injury. Read on to learn the differences between both. One is the routine result of intense exercise, and the other has more serious implications. A client of mine, Susan, 47, had been suffering from what she believed to be hip pain for many months. I’ve been doing hamstring stretches for a few months, and apart from the initial improvement in range of motion (I can barely touch the ground with my fingers when bending forward, before I wasn’t even close), and ease of pain after doing the stretches, the pain always comes back. So I decided to take your advice and just stop stretching my hamstrings. In fact, it shouldn’t. with my kids, but can’t stand for long periods of time without the sciatic nerve issue/muscle tightness down my leg. Sore hamstrings could also be the result of a strained or pulled hammy. 3. I’m here to serve. Good job noticing and unloading the disc. If you’re new to strength training, muscle soreness is tough to avoid. Anyways, Back to the hips. Keeping your back flat, hinge forward at your hips and fold your torso over your legs. Better to nip this in the bud now then deal with it for the rest of your life. Leg also feels much heavier than the right leg which is healthy. With these 3 problems pointed out by my X-ray in combination with each other I experience some sort of “problem” weather it be tightness, shortness or just plain soreness of my muscles virtually in every part of my body. Core work and hip bridges ARE loading your low back (esp. Help me Doc! I got an epidural about a month later after being in so much pain for the month with radiating pain down my left leg and foot. Deal with your emotional reasons for beating yourself up through exercise. Sports that require sprinting or running, or other activities such as dancing that might require extreme stretching, make a hamstring injury more likely. Muscle soreness can really hinder even normal daily activities. Hi Dr. Chris, very informative article. The first question is, “Why does it need to be stretched?” If you have no low back pain and your Pencil Test (Google “barefoot rehab pencil test”) is fullish, it’s less likely low back and more likely adhesion either at your sciatic nerve and butt cheek or adhesion in your hamstring. I would NOT consider this the same as an adhesion specialist. Stretching at least allows me to continue doing what I’m doing. While stretching doesn’t help relieve muscle soreness, research has found that foam rolling after a tough workout can. Strains and pulls come in different levels of severity. You’ll find pictures that highlight the “posterior thigh” or hamstring area. Would a physio therapist hold this knowledge? When the person flexes (or rounds the spine up), it will be at an oblique angle to the horizon. What You Need to Do: If that’s you, I hope that you had an acute low back injury in the last week or so. In just two days I can’t believe the difference. 2 – protective tension coming from disc. I don’t want to screw things up more by trying to stretch the hamstring/piriformis…not sure what to do now at this point. Feel free to share in the comments below. I know because I’ve been there. The acupuncturist mentioned that I probably have priforimis syndrome, which was more of a logical response than what any of the previous practicers of medicine had given to me. My hips and hamstrings have been so painful when I lay down at night. YES, you can have constant aching in the hamstrings COMING from your low back. At Openfit, we take facts seriously. Call us at 862-205-4847. But for now, stop doing stuff. There are three individual muscles that make up the hamstrings. If the “stretch” in your hamstring got more intense when your toes were pushed down, you, my friend, have a sciatic nerve problem. 1 – adhesion. Tell your friend to go get his favorite pencil. Why else would they be tight? Stretches are one of the easiest ways to relieve tight hamstrings. I noticed in the past that this seems to “get at” the sciatic nerve pain from a different angle. Go to integrativediagnosis.com and click “find a provider” to see if someone is near you. The tendons go either side of the knee and insert to the top of the Tibia. Keeping your back flat and core engaged, push your hips back and hinge forward until you feel a slight stretch in your hamstrings. Even a low grade tear can leave a runner sidelined for weeks, even months. LMK. Hello. The acupuncture results were decent, but for $80 a visit, I’d almost rather have a pissed off hamstring. Sit on the floor with your legs straight and a foam roller under your thighs. My primary recommendation if you don’t want to get it fixed is that you: Symptoms includes sensations such as pinching, ache, dullness, sharpness, throbbing, and other sensations that you can’t describe with words. Sit on the floor with your legs straight and a foam roller under your thighs. How long does this usually take to fix? When you have tight hamstrings, you’ve had them for a really long time and it doesn’t seem to matter how much you stretch, your tight hamstrings never get more flexible. My glutes are weak almost non existent do i need to strengthen them or should i stay away from squats? Just because MRI is clean doesn’t mean you don’t have disc pushing on a nerve. I wouldn’t bother with spinal decompression. Please clarify. Tight hamstrings plague people. What is the Rotator Cuff, and why can’t it heal on its own? If I get up and walk around and then sleep in a recliner they are better. The disc issue is more probably if you can’t bend at all. You can see the level of detail we go into with a patient with chronic hamstring tendonitis below: In summary, the secret to that will change your life when it comes to tight hamstrings or anything that you’re doing that isn’t producing results is to simply: Insanity is stretching (or foam rolling) your tight hamstrings month after month, year after year, with no improvement … only to stretch some more. The most straight-forward and easiest problem for a reputable adhesion-removal provider to fix is adhesion in your hamstrings. Also, I have been looking at another treatment facility that utilizes spinal decompression with what looks like a Triton DTS table…if you had to choose between the two therapies would you say one is better than the other…should they both be done? 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