Hamstring Pain - Fixing Proximal Hamstring Tendinopathy

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On today's video I discuss and demonstrate how to fix the condition known as Proximal Hamstring Tendinopathy.
Proximal Hamstring Tendinopathy is a common athletic injury. The athlete experiences pain in the upper hamstring tendon. Often times, this injury can linger for months. It occurs among a variety of athletes ranging from runners to weightlifters.
Most people experiencing this type of pain attempt to self treat the injury by stretching. This often aggravates the problem.
Dr. Joe discusses the 3 things that need to be addressed in order to fix this problem. First, fascial release work must be performed on the hamstring muscles. Second, he demonstrates how to strengthen the hamstring muscles. Third, Dr. Joe demonstrates how to stretch out the hip flexor muscles (which are often tight in this type of injury).
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
#hamstrings #highhamstringsstrain #proximalhamstringstendinopathy #hamstringinjury #therejuvenator #upperhamstringspain #rejuvenator #stayyoung #trainhard #thegamechanger #ocramedhealth #drjoedemarco #afitnesscarol #taichiball #FF5 #fitover50 #plantbased #vegan #boston #bostonaccent #fitover40 #ageisjustanumber #50andfabulous #50andfit #necklax #bringon60

[@jackjarkin340]

Honestly it’s not fair to see people who do the public a service by sharing there knowledge FOR FREE not get enough support subscribers and likes this man has helped me so much with my training I have the up most respect for this man thank you so much bro you really have helped educate me more and more about my own body your the best please keep the education coming

[@OcraMedHealth]

Thank you Jack. I appreciate the kind words my friend!

[@mansley1281]

I disagree on the free part. In fact, for providing information for free he is, and the information is useful, going to actually see an increase in subscribers, awareness, and clients. The more his information becomes useful and helpful, the more people take notice and spread the word. This is actually the best thing he can do for his business. I just found him and I am already starting to see a benefit. Next, I will be seeing where he is located to se if it is feasible to go see him.

[@mansley1281]

I reread what you wrote. I see what you are saying for the not enough likes/subscribers from free content...In any way, this information is extremely useful.

[@periklisspanos7185]

What knowledge everyone claims knowledge and be a famous doctor why we should care

[@AW-ef9zh]

Give him some money if it isn't fair. I'm sure he'd appreciate that!

[@jessieyang4230]

This video is the best one I have seen so far online about fixing proximal hamstring tendinopathy.

[@OcraMedHealth]

Thank you very much! Happy to help!

[@erica6825]

FINALLY! You described my symptoms exactly, and I'm trying all your recommendations tonight still. So relieved that I finally have a name and an actual location for my pain - not to mention a way to fix it. Thank you so much!!

[@OcraMedHealth]

Glad I could help Erica!

[@carlosoutten9259]

What were the results Erica?

[@erica6825]

@@carlosoutten9259 Sadly my 'problem' turned out to be a lot more complicated than I initially thought, and has evolved from being a tendinopathy to a hamstring issue to potentially a back issue. I ended up seeing two physiotherapists, a biokineticist, an osteopath, and having various types of treatments, none of which have resolved my movement inhibition or pain completely. I am currently on a strict walking-only regime for two months minimum, hoping this will allow my body generally and hamstring specifically to heal themselves naturally. Not even allowed any stretching.

[@ivettea6358]

yes, me too!!

[@kaverikapur7929]

@@erica6825 what's the status of your injury now

[@suzannahjames5264]

A million thanks for the best help on KZbin for this painful condition.

[@OcraMedHealth]

Happy to help Suzannah!

[@CL-ro4ed]

Thank you so much for this video. I have been struggling with this exact injury for the last 6 months and I have been trying to fix it with stretching, massage and anything else anyone suggested but this is the first thing that has helped make an actual difference and given some relief. Thank you so much 🌻

[@OcraMedHealth]

Glad I could help my friend!

[@johnfrancis7800]

Thanks so much for this, I am definitely going to give it a go! This injury has been bugging me for ages!

[@OcraMedHealth]

Good luck John!

[@juliantorres298]

Great explanation. Very helpful.

[@OcraMedHealth]

Glad it was helpful!

[@elvinalegria5524]

Thank you once again! Your vids are very helpful and educational.

[@OcraMedHealth]

My pleasure!

[@goofyiest]

Thank you! 20-30 mile/week runner for 10 years, and seemingly out of the blue this injury hit me. I stopped running (only when it was just too painful) and now am walking a couple miles per day. Now I will do these exercises and get back to running soon!

[@OcraMedHealth]

Good luck Scott!

[@jenswearingen1139]

Thank you!!! I’m going to give this a shot and see if it helps.

[@OcraMedHealth]

Great! Keep me posted on how it goes!

[@markklebeck3164]

Great video! Very clear and greatly appreciated. Thank you.

[@OcraMedHealth]

Glad it was helpful my friend!

[@Ks-mb4cs]

Thank you for such a detailed video!

[@OcraMedHealth]

You are so welcome!

[@wendyalbrecht3877]

I'm feeling very optimistic after your video. I have to remember it takes time!!!! and don't aggravate i!

[@OcraMedHealth]

Exactly! Good luck Wendy!

[@jameshymerstherapy4112]

What a great and thorough explanation thanks so much. I’m sure you’ve helped thousands of people with this video. Keep up the great work.

[@OcraMedHealth]

Thanks James!

[@jonathangoulet3768]

what a great video! Thanks so much for the detailed information.

[@OcraMedHealth]

Happy to help!!

[@caseydacasin2678]

Quality information! Very helpful! Thanks!💯🙏🏼

[@OcraMedHealth]

Happy to help my friend! Good luck!

[@lamo2real]

I don’t understand why people would dislike this video, just appreciate the help and his explanations 👏

[@OcraMedHealth]

There's always haters out there...LOL. Nothing you can do. Glad I could help my friend!

[@daveruegg6769]

My thoughts exactly. What could one possibly find in this super in-depth video tutorial that warrants a public dislike is beyond me lol. Dr Joe always delivers

[@Autumn_Forest_]

I have observed in my 46 years that when a beta male (who wishes he could be an alpha male) encounters a true alpha, he gets low-key enraged with envy and lashes out. Probably the reason for the dislikes. Short answer: Beta males.

[@ByronWalter]

He could be giving away free cheeseburgers and there would still be haters. Many thanks for taking the time for this vid. I now have my home work assignment... maybe a free cheeseburger next time :)

[@679production9]

It happened when i ran for a run today, was so scared but this explanation helped so much, Thank you! God bless.

[@OcraMedHealth]

Glad I could help my friend!

[@alisina6305]

So wth happen u have this injury or no? Pls say because mine is the same way as yours.

[@mayankchopra3739]

I’ve been doing hamstring rehab for about 2 months now and while doing the progressions it got aggravated. How can I recover from that?

[@jackm8556]

@@mayankchopra3739 doctor

[@frigoa]

I've watched dozens of videos and seen a half dozen PTs and Chiros. This was great. Thank you.

[@OcraMedHealth]

Glad it was helpful!

[@NINALANCASTER1]

I had this injury and it lasted a year! Wish I had seen your video early. This is brilliant! Thank you!

[@OcraMedHealth]

Glad I could help Nina!

[@liamgardner7750]

After injuring myself from heavy Romanian deadlifts the physiotherapist said I had a normal hamstring tear and gave me lots of stretches that just seemed to make the issue worse. It’s only until I came across your video that I realised these are the exact same symptoms that I have and them straight leg stretches you said to avoid are the same stretches prescribed by my physio that were aggravating it more. Thanks so much for your video I will be following the daily exercises and avoiding any deadlift movements for the foreseeable future until I’m confident it is healed, liked and subscribed 😁

[@OcraMedHealth]

Best of luck Liam! Keep me posted on your progress!

[@reneedebruin6236]

I've been dealing with this issue for 6 years! Orthos said arthritis and age. You described my issue exactly. Thank you for the solution! 🙏😊❤️

[@OcraMedHealth]

Happy to help! Good luck!

[@malikradio5018]

Agreed this is my fourth year dealing with this…something’s has got to give

[@thenightmare7373]

I've been dealing with issues and this is the most informational video I've seen. Thank you

[@OcraMedHealth]

Glad I could help!

[@amyabel4366]

Thank you! This was really helpful.

[@OcraMedHealth]

You are very welcomed!

[@khanyantshalintshali1800]

Your helping me a lot I am trying to get back on the soccer field and recover from my injuries

[@OcraMedHealth]

Glad I could help! Good luck with your recovery!

[@adrienbakos1479]

The most effective exercises. After a few days, my pain was gone. Thank you very much! 🙏😊

[@OcraMedHealth]

Glad it helped!

[@elaineng7522]

Thank you so much!!!! It helps me immensely.

[@OcraMedHealth]

Glad I could help Elaine!!

[@sybilleschnell7433]

Great video, very well explained. Thank you very much 😊

[@OcraMedHealth]

You're very welcome!

[@susangordon9351]

Finally. After years of working out. Finally found a video that explains my issues. I’ve been doing everything wrong. Thank you. Subscribed.

[@OcraMedHealth]

Glad it helped Susan!

[@Blockchain778]

Hey @susangordan9351 how are you how (:?

[@jryckebusch]

I’ve been battling this injury for months, and this video is just what I needed. Awesome explanation of the injury and related physiology. To date, I’ve only been strengthening my hamstrings, and I haven’t been breaking up those local adhesions or stretching my hip flexors. I’ll be adding those pieces to my routine starting today. Thank you! 🙏🏼

[@OcraMedHealth]

Hope the techniques help you!!

[@newbluerugby]

How did it end up for you? You had me at “Battling this injury for months.” I’m hoping it doesn’t go that long for me. Very frustrating injury

[@jryckebusch]

@@newbluerugby I’m back to 100%! I’m sure it will go really well for you and probably not take that long. My initial injury was pretty intense. I was very consistent with the exercises and the deep tissue work. That did the trick. Go get em. 👍🏼

[@ivettea6358]

What a Blessing...so happy you found me, this I believe is where my discomfort finally will end. Great Sacred 2021 Blessings to you and yours, Thank you so much - Love from NYC :)

[@OcraMedHealth]

Glad I can help!!

[@semanavidi8694]

Great explanation, thank you.

[@OcraMedHealth]

You are welcome!

[@fullchicken4492]

YO THANKS DOC, I noticed this after playing soccer and I couldn’t get and power on my left leg and I tried stretching to make it better. Also like you said I have a slight anterior pelvic tilt so you were right this was bound to happen. This was mad helpful bro 🤙

[@OcraMedHealth]

Glad I could help my friend! Good luck!

[@nathangabbard154]

I have the same problem! I feel like I can’t shoot with power with my left foot because of the pain. Has it got better for you ?

[@SethJamesDeMoor]

Great video! Thanks for sharing, truly. I'm a professional mountain runner (some road marathons too), and I've been struggling with this for about 6 weeks, and just took my first 7 days off of running starting May 19th. I'm doing all the bridge work that you mentioned in this video, but I have not heard anyone else mention the tai chi ball and breaking up some of that fascia, which I'm intrigued to try now. My question is do you think I can return to flat running if my pain does not go over 3 or 4 on the pain scale? I've never had bad pain above a 6, I just didn't know if this would ever go away if I kept running, even though my pain is really only when I sit (2 or 3 on pain scale). When I run its maybe a 2, even uphill running doesn't really bother it. Thanks for any advice you can give.

[@OcraMedHealth]

Just let pain be your guide. I would really try to avoid any activity/exercise that aggravates the injury. It will heal quicker that way. So if running hurts (even low level), you may still want to avoid it. Better to take 2-3 weeks off and let it heal than have the injury go on for 2-3 months. Good luck!

[@logansimon5855]

Thank you for this! Very helpful!

[@OcraMedHealth]

Glad it was helpful!

[@jmsanderson]

Had this injury over two years and have been trying alot of what you've said to not the greatest joy but you've said some things that I haven't heard or tries. Excited to try them and thank you for the video

[@OcraMedHealth]

Good luck!!!

[@davehaglin5671]

Thank you so much for sharing this! I'm currently pulling my hair in frustration after 3 weeks of little/no running, and stretching my hamstring every which way (go figure, is wrong) imaginable with no improvements. After doing these exercises, I have improved more in 1.5 days than the entire 3 weeks.

[@OcraMedHealth]

Awesome! Glad I could help! Good luck. Hope you heal quickly!

[@brendapokorny1535]

Thank you so much! This is exactly the injury I’m dealing with and you have laid out a perfect plan for recovery. Really appreciate this!

[@OcraMedHealth]

Happy to help! By the way, you may want to use a Max sized Tai Chi Ball for the soft tissue work. I didn’t have it available at the time of that particular video.

[@antonpohrebniak]

Thank you so much doc. Very very helpful! All best❤💪🏻

[@OcraMedHealth]

Thanks Anton! Glad I could help my friend.

[@asvpjoeyevdo9798]

Best video I’ve watched

[@OcraMedHealth]

Thanks!

[@monicambano6454]

Somehow, my friends convinced me to try to do the splits and I strained my hamstring.... I was so scared because I thought that my leg will never heal....Thank you so much, this helped alot

[@OcraMedHealth]

Glad I could help!

[@matthewduarte4264]

Been having pain for 3 or 4 months. This video is a huge help. Thank you!

[@OcraMedHealth]

Glad I could help!

[@HardeepSingh-fh2cc]

thanks a lot, productive course

[@OcraMedHealth]

Thanks! Glad I could help!

[@ayvacowell1698]

Thank you so much for this video... I have so much more clarity now. So appreciate your work!

[@OcraMedHealth]

Thank you! Happy to help my friend!

[@suellendrebing4420]

I have been living with this for a year, playing team sports & couldn't get rid of this pain. Stretching was making me worse! After doing your suggested release & strengthening I'm feeling almost 100%! Thanks so much, really appreciate it!

[@OcraMedHealth]

So glad I could help!!

[@videoman191]

8 months later...did it acutally cure it? Ive had it for over a year its pissin me off

[@Blockchain778]

That’s great how are you now and how long has it been since you’ve been on the program ? (:

[@dylansfoodreviews1012]

I’m a football player and have been dealing with this injury for around 6 weeks. This is the first explanation I have seen of breaking up the adhesions and I am hoping it will work. Thank you so much. I have 1 week before training camp starts so this came at the right time

[@OcraMedHealth]

Best of luck to you!!

[@dylansfoodreviews1012]

@@OcraMedHealth 2 days later and I am already noticing the adhesions decreasing in size. I have even reincorporating jogging and plyometrics in my workouts. I was wondering your opinion on ice and/or anti-inflammatory medications for this injury?

[@jhhhgfhh7717]

@@dylansfoodreviews1012for how long after was your hamstring sore after reaching this stage?

[@dylansfoodreviews1012]

@@jhhhgfhh7717 I’m a year out now and full speed sprinting is fine. I’m arguably even faster than before thanks to stretching and increasing my stride length. I still feel soreness is my proximal hamstring area, and sometimes my entire hamstring will tighten up and feel like it’s going to pull again. It took about 4-5 months after initial injury to be able to consistently sprint, however before that I was coming back for a few days, reaggravating the injury and sitting out. Would not recommend this. You can not build strength without a strong foundation. Gentle stretching and breaking down the adhesions will take some time, maybe 3 weeks of rest and this before u continue but add eccentric hamstring movements

[@Goldenretriever4433]

Is your hamstring ok?

[@heidisutter2481]

Great advice!

[@OcraMedHealth]

Thanks Heidi!

[@mcharya]

Thanks !! I had this issue from 2-3 months due to cycling and could figure out the actual cause and kept on watching bike fit videos. This onehas nailed it and also have bought the Tai Chi ball. Appreciate your work

[@OcraMedHealth]

Good luck my friend!

[@vaydamamic]

I’ve had upper hamstring pain for over a year and I’ve been stretching DAILY. Today my hamstring made a huge popping noise and now I’m in so much pain. Going to physio tomorrow. I Searched my issues and it led me to your video. THIS MAKES SO MUCH SENSE!!! Everyone always says to “stretch it out”. UGH. 😂

[@OcraMedHealth]

Good luck! Hope you heal quickly!

[@Myaaa-kf2we]

When i felt the popping in my thigh I knew I was done for

[@jasonangeles8109]

Thank you so much! This has been a nagging injury of mine for almost a year and there have been days I felt completely hopeless about being able to return to my old activity levels. This is the first video I found that helps tie in the anterior pelvic tilt which I recently suspected I had contributing to my low back pain. I’m excited and reinvigorated to get back on with rehab. I was curious if cycling was a big concern with aggravating this injury - it doesn’t seem to be an issue so far but if I’m tightening my hamstrings, I can imagine that may not be so great for my rehab.

[@OcraMedHealth]

Good luck Jason! In regards to activity, like cycling, let pain be your guide. If it aggravates the area, or you feel it tightens your hamstrings, I'd skip it for a while.

[@TheSimplylean]

4 months on now, have you resolved it ?

[@donaldlamont2656]

Really good analysis of hamstring tendinopathy.

[@OcraMedHealth]

Thanks Donald! Glad I could help.

[@pinkivy0606]

This is one of the best videos ever, you have helped me significantly! Thank you so much for this amazing video.

[@OcraMedHealth]

I’m so happy that you found it helpful! Best of luck to you!

[@RinjaniDawnAdventuresLombok]

Thanks Doc, I've had this problem for more years than I care to remember! When I was in the Army it got diagnosed as Ischial Bursitis & I was given a cortisol injection, which had little effect. Later I presumed it was sciatic pain, perhaps from Piriformis Syndrome (I still think this is a contributing factor). I'm keen to get to the bottom of this, as it's affected my running long-distances for years.....I'll be watching your video on Anterior Pelvic Tilt correction & hip-flexor stretches next 🙂. Many thanks for your clear explanations - the visual representations using the skeleton are invaluable. Your videos are the best I've found, and are making a big impact 🙏. Best wishes from Lombok ⛰ 🇮🇩

[@OcraMedHealth]

Good luck my friend! Heal quickly. Glad I can help.

[@stockstudy8633]

Good Sunday! I have this issues for both sides for 3-4 years. I am searching for solutions and found this Great video. I had two times of stem cells therapies, one is May 2019 and the other one April 2020, priori to these, i had a cortisol injection under Ultrasound's dictation. I did not feel slight improvement. Hope you have a complete recovering. Shan

[@FoReNziiCz]

@@stockstudy8633 have you found any improve my yet

[@michaeld2716]

Just fixed my 2 month tendonitis problem. Added chair cushions for work. 2 days since, and 90% of my pain is gone. Amazing.

[@OcraMedHealth]

Awesome!

[@denishamarie7667]

How long did it take to recover?

[@denisesweesie]

Great tips thanks

[@OcraMedHealth]

Happy to help!!

[@EWang168]

This video is great.

[@OcraMedHealth]

Thanks Eva! Glad I could help!

[@noahrak2878]

This is already so helpful! How often should I be doing each of the 3 parts?

[@OcraMedHealth]

You can work it every day, however, if you are sore the following day from the fascial release work, skip a day. Good luck Noah!

[@noahrak2878]

Thanks for getting back to me. I ending up fixing my problem then sustained and ankle Injury and getting back into training it has led me back to this video.

[@xlr8jaeger]

Had this for 3 years...used to deadlift 700 now 500 is a struggle when pain hits. Hoping to get rid of it soon. 2 weeks off deadlifting won't hurt

[@OcraMedHealth]

Good luck Cody. You might also want to check out a recent video I did explaining how sometimes the injury can be to your adductor magnus. This is common among weightlifters.

[@sonyap7210]

Thank you so very much for sharing. Really helpful information 🙏🏾😊

[@OcraMedHealth]

You are so welcome!

[@judotaffy]

Thanks this was very helpful!

[@OcraMedHealth]

Glad it was helpful!

[@andrewhalkett5796]

I have had this injury for over a year now, I can’t seem to shake it! It even causes me chronic pain when I’m laying down or sleeping :( almost giving up hope that I’ll ever recover and be able to play football (soccer) again.

[@OcraMedHealth]

Give the techniques a try for a few weeks. Good luck!

[@maddisonb4258]

I hurt myself during the beginning of the track season during the intense training they do to get everyone into shape before the first meet. They wanted me to keep working with it like I was before I hurt both my hamstrings. I ended up quitting. It’s been eight years and every time I start being active again it aggravates the old injuries again.

[@OcraMedHealth]

Hope the techniques on the video can help. Good luck Maddison!

[@rodbrown8306]

Man you're fantastic, best advisor I've heard yet.

[@OcraMedHealth]

Thank you! Happy to help!

[@lakeishagilchrist3885]

So grateful to have come across this video. I fell a couple of weeks ago and this is exactly where I’m having pain

[@OcraMedHealth]

Happy to help!!

[@whitneysaenz3682]

THIS IS WHAT IT IS!!!! i needed this! both my hamstrings are like this and nothing has helped! hopefully this does

[@maxamedali]

Did it work? U never came back

[@OcraMedHealth]

Good luck Troy! Heal quickly!

[@whitneysaenz3682]

Maxamed Ali Just started yesterday how would i know if it worked yet

[@whitneysaenz3682]

it’s working greatly

[@OcraMedHealth]

awesome!

[@zachjette1883]

Great video super helpful insight. I’ve been dealing with an injury like this cannot tell if it’s a upper hamstring pull or tendinopthy. I feel pulling and aching in my upper hamstring when sprinting , squatting and sitting which leads to hip flexor pain and tightness. I layed off it for a while and it got better but when I resumed training (sprints, squats RDL etc) it got worse than ever before. Will try these exercises in hopes of healing the injury. Would love to hear your thoughts. Thanks

[@OcraMedHealth]

Keep working the techniques for several weeks. These injuries often take time to heal.

[@MaxMustermann-on2gd]

Did it get any better for you in the meantime?

[@davidcummings5984]

Well explained ...Many thanks 😊

[@OcraMedHealth]

You're welcome!

[@andresposada7755]

This was awesome, thanks so much.

[@OcraMedHealth]

You are so welcome!

[@JillyBean1968]

I cannot believe I ran across this vlog! I am an avid runner and this is exactly what I am living right now...it’s been going on for 6 months and is now feeling worse than ever. It is PAINFUL and incredibly uncomfortable when sitting and moving. It’s horrid! Just completed PT with no improvement. Having an MRI next week just to make sure it’s not an herniated or bulging disc. Thank you so much for this information!!!

[@OcraMedHealth]

Give the stretching and fascial release work a try! Hope it can help!

[@blakebrisker9982]

I hurt it in football and it’s been over a month my parents are getting mad because it’s lasted so long. I just showed them this video this is exactly what I have

[@OcraMedHealth]

Good luck! I would also have a good sports doctor/therapist take a look at it.

[@MukkaDotCom]

Good stuff doc

[@OcraMedHealth]

Thanks for watching!

[@alliep7653]

Finally decided to look up this injury and how to properly handle it...avid runner, chronic issue, AND I suffer from anterior pelvic tilt AND recently with a lower back injury...all signs point to tight hip flexors, slacking on low back/abdominal strength. Lesson learned! Thanks for all of the awesome information~

[@OcraMedHealth]

Glad I could help Allie! Good luck!

[@nivadaspurlock3237]

Oh my goodness! This is it! Thanks so very much. Currently, self-isolating/quarantined in Alabama. My only form of cardio is running and I'm a cardio junkie, needing this for mental as much as physical health during the pandemic. I know I need to rest, but NEED to run during this crazy time in our world. Slow jog, no sprints, just easy does it? That ok? And.. should I use ice after? I also don't have anytype of compression balls, but do have a foam roller. That ok to use instead of the ball?

[@OcraMedHealth]

Nivada, if you do some light running, it's good to ice down after. A foam roller is OK to use but it's not going to get in deep enough. The ball gets into the deeper layers of the scar tissue. Good luck and keep me posted on your progress!

[@pipster534]

Hi Nivada, I'm in the EXACT same situation as you and have just begun these exercises. Curious how your recovery has gone. How did you adjust your running while recovering? Did you heal OK? Any suggestions would be handy since gyms are still closed here in SF so all I have is running and cycling!

[@owen.voisey]

@@pipster534 did these work well for you? Also in the same position

[@philp7097]

@@owen.voisey very much so! Like any other PT, you need to stay on top of it. I personally do the ball massaging and strengthening exercises after my runs and prior to long distance road cycling. Best of luck recovering!

[@apevw]

Thank you! I've felt hopeless about fixing this, so it's great to get some clear advice! What is your opinion on heating and icing?

[@OcraMedHealth]

Warm the area up well before you work on it. It's OK to ice during the day 20 min on/off if the area feels sore. Good luck with it!

[@marquisetruss2403]

Has yours gotten better if so lemme know what you've done to fix it?

[@Alen.mitwali]

Great video

[@OcraMedHealth]

Thanks!

[@Eztrainer]

I am forever rehabbing from this problem. I seem to always come back to this video for hope. Thanks doc. Ill never forget the first time i commented and your response gave me alot of encouragement. 🤝🏼 keep shining ✨️ doc!

[@OcraMedHealth]

It can be tough. I know. We all have certain problems that seem to always come back. I have my own recurring injuries that I deal with. As Rocky says, "You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward."

[@christinathomastaylor]

This is fabulous, thank you. Question: It turns out the activity that aggravates this the most for me is sitting. Can you recommend a way to sit in a chair that is less aggravating?

[@OcraMedHealth]

Try using a kneeling chair or sit on a theraball. You may want to also give some thought to possibly switching between a sitting and standing desk. Good luck Christina!

[@Msrebecca197]

Do you have any suggestions for modifications while driving long distances ?

[@suelawson7273]

@@Msrebecca197 if you're still struggling, a foam wedge helped mine

[@Terrypedia]

HI @@suelawson7273 . I am suffering from the same issue. It gets worse whe I am sitting. Do I put the foam wedge under my hamstring when I am sitting? Thanks

[@suelawson7273]

@@Terrypedia Hi, look up a company called Putnams UK. I bought the driving wedge years ago and have used it continuously since then, they do different angles as well. Sometimes I would find that keeping my weight off the ischial tuberosity on that side would bring some relief too. Good luck!

[@_hymnix]

Hi! I pulled my high hamstring area this January while doing trx splits. I lost balance with one leg on it and I fell doing a oversplit with the other leg on the ground. This first few weeks It was so uncomfortable to walk but now I can walk normally but get sharp pains very often. I can’t stretch it still and it hurts a lot to sit for even 30 minutes. But I really love to workout and have been dedicated to going to the gym. Can I still walk for 1-2 hours daily and do ab exercises like bicycle crunches and leg raises , cardio (jump ropes) or would those be harmful? Also, can you recommend some workouts for my type of injury? Thank you! Stay safe!

[@OcraMedHealth]

First I would concentrate on getting this injury better. Follow the info from the video for the next 30 days or so. If it's really bad, I would find a good sports therapist/chiropractor in your area to help you. In regards to what exercises you can and can not do, my philosophy has always been "let pain be your guide". If it hurts, don't do it. So if your daily walks aggravate you injury, you will have to skip them for a couple of weeks while the injury heals. Good luck and keep me posted on your progress!

[@gotcha1737]

Wow THANKS Doc. very impressive information and enthusiastic presentation!I will follow your advice and hope it helps!BEST WISHES!

[@OcraMedHealth]

Glad it was helpful!

[@rebeccabiel7501]

Supercool advice, thank you SO SO much!!!

[@OcraMedHealth]

You are so welcome!

[@harosong56]

Thank you for this I’ve been having a lot of pain due to scar tissue from hamstring strain, how often should I do these exercises during the week??

[@OcraMedHealth]

Work it every day. But skip a day if you are sore the following day.

[@blueberrypancakes688]

Sir, I’ve had my upper hamstring problems for about 7 years after retirement from the military -would your instructions relate to my issues?

[@OcraMedHealth]

It's hard to know what your injury is without ever seeing you. Have you seen a doctor/therapist in your area?

[@befroghappy]

Yes! Thank you! 2 months with this. So glad I found yiu.

[@OcraMedHealth]

Happy to help Jennifer!!

[@michaelmartins146]

Thank you so much! You are an absolute godsend! Like many others, I suffered for months, did lots of stretching, went to physio therapy and saw no improvement. Love how you explain both the issue and the treatment in perfect detail. Thank you, thank you, thank you! Please continue to make more videos (maybe shoulder impingement?). You are amazing. So grateful to have found your channel.

[@OcraMedHealth]

Very happy to help!!

[@sa-chan7969]

I want to do the split and whenever i am getting lower i injure my hamstring . Should i do this exercices as long as my stretching routine or i won't stretch until i recover ?

[@OcraMedHealth]

As I say in the video, try not to stretch the hamstring until the injury gets better. Good luck!

[@markcase913]

I felt this doing squats and kept stretching it wondering why it wouldn’t go away😂

[@OcraMedHealth]

Good luck my friend! Heal quickly!

[@eztrainer4u]

Just wanted you to know I have been recovering and ready to start training fir my next competition 💪 Can't thank you enough for your help! 🤝

[@OcraMedHealth]

That's so awesome! Glad I could help.

[@donaldlamont2656]

I also found the exercises very useful as well.

[@OcraMedHealth]

Keep me posted on your progress.

[@neakaunismaki3322]

is it okay to keep training quads and glutes while going through the recovery?

[@OcraMedHealth]

Training is fine, just avoid exercises that cause pain. Good luck!

[@jackdruyon7338]

How do I know when I’m ready to start again? Because I can do everything at 100% it just hurts.

[@OcraMedHealth]

If you have pain your injury hasn't healed.

[@jbo1234]

OcraMed Health ok good to know

[@sunshinesandysp]

I love your detailed explanations, as I am having the problem you are speaking of. Will surely be using your recommendations

[@OcraMedHealth]

Glad it was helpful!

[@MustaphaHamoui]

You helped me solve my shoulder issue, and now hopefully You’re helping me solve my hamstring issue… Such a useful and grossly underrated channel. You obviously understand those issues deeply. Thanks! My hamstring has become so sensitive that even walking (or sitting in the car for long hours) can aggravate it… Definitely hitting pause on those deadlifts (and I have long stopped doing good mornings, which have originally triggered the issue).

[@OcraMedHealth]

Glad I can help! Thank you!

[@meridanikole]

I injured my hamstring like three months ago while trying to do the splits when I was drunk... It's still not fully healed. I hope it will go away with these exercises... Thank you!

[@OcraMedHealth]

Good luck! Keep me posted on your progress.....and no more drunken splits!

[@stefs7141]

I love this comment lol

[@So1asola]

Did it get better

[@meridanikole]

@@So1asola yes

[@masterfoggy88]

Very wise move this is how I broke my nose once!

[@asielrodriguez3365]

I have this problem it started today but it only hurts a little I could barely feel it but I still took action and watch videos about my high hamstring I have a tournament tomorrow should I go to it ???

[@OcraMedHealth]

Hope your hamstring is feeling better my friend!

[@brydoncaesar1068]

Instant relief. Appreciate your content

[@OcraMedHealth]

Glad to hear it!

[@anthonyburke7669]

Boy, did I catch your vlog at just the right time!! In my case it was too much butterfly & breaststroke drills that overworked/stresses my right hamstring group. Thanks so much!!!

[@OcraMedHealth]

Glad I could help!

[@marcboucher3263]

I’m so glad I found this video.

[@OcraMedHealth]

Good luck!!

[@juhamartikainen3050]

I may have this problem. Good to find this video.

[@OcraMedHealth]

Happy to help!!

[@mikeo2693]

Just wanted to say thanks. I’ve been doing exactly what you say not to do for months and the injury has been getting worse. For me it’s been caused by a VR anerobic workout with lots and lots of squats and lunges. It’s hard to give it up because it’s whipped me into the best cardio shape of my life but at a cost on increasing sore hamstring I thought I could stretch my way out of. Thanks for the wake up call. I’m going to try your program out

[@OcraMedHealth]

Good luck my friend!

[@pamelajaudes1853]

You really hit the nail on the head!! I've had the injury for a couple of years, then it became worse, working it's way further down the hamstring, it's a challenge each day getting out of bed, but somehow by the evening I can function pretty good. Still move slow, not to pull it. I will be trying everything you suggested!! Thank you So much!!!

[@OcraMedHealth]

Good luck Pamela! Keep me posted on your progress.