Hamstring Pain - Fixing Proximal Hamstring Tendinopathy

[@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!

[@lindseyfrock6778]

Agreed! 🙌

[@carloscaraveo1762]

Cyclist here, strained my hamstring while racing due to an improper bike fit. During two months i stretched like crazy and felt it was getting worse. I even heard it cracking while streatching and beleived it was a good thing. Three days into this approach, ZERO streatching, removing adhsions, and bridges three times a day. Already feeling much better!!! Thank you so much!!

[@OcraMedHealth]

Awesome! Happy to help my friend!!

[@wyattnation820]

Bro. This is better than goin to the doctor for me. The total accuracy of my entire situation is just A+

[@OcraMedHealth]

Awesome! Happy to help my friend!!

[@duckbrew]

How long after initial injury did you start his treatment? Should I wait a day ?

[@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

[@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 :)

[@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

[@davidrblackdesign]

I had a skateboard injury that sent me to physical therapy 2 years ago… They were unable to locate the source of the problem, but they threw seemingly every kind of hip strengthening/stabilization exercise at it, which gave me relief… however I wasn’t able to keep up with that routine and I’ve had chronic pain for 2 years now. You have identified the source of my pain here. I am so grateful… I have experienced relief for the first time in a long time tonight. Thank you so much!

[@OcraMedHealth]

Happy to help my friend! Good luck!!

[@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

[@noahwestern]

had this issue going on 4 years now, thanks for the advice

[@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

[@iridiumvalkyrie9017]

I’ve got tendinosis for years. Saw many doctors and nobody helped me with it. I appreciate your video.

[@OcraMedHealth]

Happy to help! Good luck!

[@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. 👍🏼

[@lexienes1874]

3-6 months every other day Remove adhesions first Bridges 20x4 Incline Bridges 20x4 Thank you bro Plank leg raise 5-10 sec ten rep 4 set

[@OcraMedHealth]

Happy to help! Good luck!!!

[@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!

[@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."

[@JEHERN100]

@@OcraMedHealth💪🏽💪🏽🙏🏽🙏🏽🙏🏽

[@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!

[@hockeymonkey85]

Deadlifts and rugby brought me here, hopefully I’ve caught this video in time for a speedy recovery! Thank you!!

[@OcraMedHealth]

Good luck my friend!

[@wildlifeexpo5400]

How long did it take I got it training for hockey and I got tryouts in 5 days 😬

[@OcraMedHealth]

It can vary person to person.

[@Hockey34566]

Looks like we’re all hockey players here lol...I got it during training too boys. Been 7 weeks still killing me but it’s improved.

[@adrienbakos1479]

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

[@OcraMedHealth]

Glad it helped!

[@T1k213]

I drive about 2,000 miles a week and have felt serious hammy pain and tightness that has recently moved into my calf and Achilles. Going to start this tonight for a few weeks and slow down my driving. Will update my progress. Thank you doc 🙏

[@OcraMedHealth]

Good luck 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 ? (:

[@judyfoody9884]

Intelligent, knowledgeable, great delivery, informative. Brilliant!

[@OcraMedHealth]

Thank you for your kind words!!

[@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!

[@KetovoreAnita]

After many months of this pain, I finally decided to research the issue to see if I could diagnose and then relieve. Finally you say to us all lol…we invariably think we can exercise our way out of pain…anyway I listened to your video and your comments were spot on with my issues…I shall endeavor to apply your suggestions and be patient. Thank you so much. I hope all is well in your world.

[@OcraMedHealth]

Happy to help! Best of luck to u for a speedy recovery!

[@dirkdiggler404]

I've been plagued with this injury on both hamstrings for some time. I originally aggravated the proximal hamstring area with sprinting and further with deadlifts. Two things that have helped me are: 1) in the pool get a kick board and try to kick across the pool. There are a number of good videos on KZbin showing how to do this effectively. In addition, I swim laps after the kick board work out and that has helped keep my shoulders loose. 2) try to sleep on your stomach. I am mostly a back and side sleeper which puts pressure on the shoulders and glutes while sleeping. I find that when I sleep on my stomach my glutes and hams feels noticeably less tight upon awakening.

[@TammyDawn1984]

I’m a 25 year PTA and just learned more about the hamstring and hip flexor stretching in 20 minutes than 25 years of school then practicing PT! I avulsed my hamstring last weekend (tripped over my dog in a hurdler’s fashion 🥺) and literally had no clue how to treat it! Thank you for sharing this wonderful video!

[@OcraMedHealth]

Happy to help Tammy!! Good luck!

[@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?

[@billf9526]

As always I come to Dr Joe last because I don’t need to search any more. He’s got a video for every injury I’ve had. This was a tough one… my pain wasn’t during a squat or deadlift, it was after racking/putting the weight down. As soon as I deloaded, my left hamstring/glute insert would cramp up. I’ve got my set of tai chi balls from ocramed health and am starting this right now. Thanks Dr Joe! Your help is always greatly appreciated.

[@OcraMedHealth]

Happy to help!! Good luck and keep me posted on your progress!!

[@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!

[@TT-pu7ms]

Brilliant! Someone finally explains my pain and provides the appropriate treatment after 15 years! Thank you!!

[@OcraMedHealth]

Glad I could help my friend!

[@lauraduffy7751]

15 years!!!!!!

[@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!

[@odusseasaggelikas4389]

8 months of this pain i am trying it. its seems the best yt video

[@OcraMedHealth]

Thank u! Happy to be of help!

[@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!

[@kimgiuntini9637]

Wow! My husband just showed me this video. So, SO helpful. Thank you so much for sharing your vast knowledge; I’m really grateful to you. God bless you!

[@OcraMedHealth]

Glad you found it helpful! Best of luck!!

[@Khxnya.n]

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!

[@denisliuzzi5729]

Dr Joe Hi there its Denis,Massage Therapist and Sports Trainer(Football) from Australia. Thanks for the easy to follow stretches for Upper(proximal) hamstring tendinopathy. I have experienced this issue for over 12 months now after a sudden no reason onset. I have visited local physiotherapists with no success who just wanted to stretch the hell out of the hamstring. Your approach seems more locigal tackling fascia release, scar tissue and blood flow. If there is no proper blood flow, no oxygen, no tissue healing process. I have performed one session today, and all exercises are within my comfort area. My football club's pre-season commences in early December(summer here in Oz) and I am aiming for some improvement in my flexibility without pain by that time. Wish me luck Joe Denis

[@OcraMedHealth]

Good luck my friend!! Glad I could help!

[@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!

[@landerval7882]

Comment for myself Hamstrings - Ball mash 30s side to side and back and forth followed by 5 leg extensions - Glute bridges 3x20 reps / progress to 1 leg and elevated - Plank with alternating 10s leg raise Hip flexors - Hip flexor stretch with leg rotated (torso up and bring arms overhead) 3x30s/side

[@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!

[@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!!

[@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.

[@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.

[@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.

[@ceclay1]

I’m going through this right now. I just watched this video. I’ll start using these techniques in the morning. I’ve been suffering for 4 months. No one has been able to help me so far.

[@OcraMedHealth]

Best of luck! Keep me posted on your progress!

[@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.

[@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!

[@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

[@malikradio5018]

Have been struggling with this issue 6 plus years…a week ago I came across this page did the exercises and half way thru, it released itself… still giving sum pain but as long as these exercises keep working the tendon will strengthen…thank you Brother!

[@OcraMedHealth]

Happy to help my friend! Good luck!

[@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?

[@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!

[@MrAdamfez]

Oh man, I have had this injury for at least a year (got diagnosed) and living (stuck, covid) in China coaching soccer and just haven't had the chance to see a good physio. So I watched the video and I am on day 13 and already seeing results. Great tips and I am very grateful indeed.

[@OcraMedHealth]

Glad I could help Adam!!

[@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 (:?

[@CC-cg9ct]

Omg. Thanks for showing the skeleton and explaining the mechanics and explanation. I have been doing stretches wrong. I have a plan now!

[@OcraMedHealth]

Best of luck!!

[@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!

[@sanamichael8563]

I have this problem for two years now. I have multiple knots which are still there, maybe because I am using the foam roller and the tennis ball. maybe I need to use the tai chi ball, hope I can find it in the market. I am doing the bridge exercise, this helped my back pain. I hope I will go back normal to my flexible body and be able to do yoga. I really enjoyed your video and I found it really helpful.

[@OcraMedHealth]

Hope you heal quickly Sana. If you need the ball, just go to my website. Thanks.

[@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!

[@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!

[@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!

[@bfee20021]

This helped. At first I thought I had piriformis but now realize it's a high hamstring injury at the attachment. Good info on stretching the hip flexors.

[@OcraMedHealth]

Thanks! Glad I could help!

[@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?

[@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!!

[@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!

[@JanetFuller-b2x]

I have torn my hamstring (several micro tears) at the proximal point as well as a partial detachment from the ischium per MRI. I currently sit on a special cushion for ischial tuberosity pain, but it has been 6 months since my injury and I am afraid to do any exercising for fear of tearing it more. Can these exercises you showed in your video help with an actual tear? Thank you.

[@OcraMedHealth]

Your tear (if partial) should have healed by now after 6 months. Discuss with your doctor, but I would imagine that you should be able to start to safely exercise your hamstrings again.

[@minadelina]

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

[@minadelina]

@@So1asola yes

[@masterfoggy88]

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

[@tonyrodriguez2524]

Your diagnosis is spot on,. I have been receiving lower back pain in my left side and am experiencing a little numbness in my 4th toe on my left foot. I have spinal stenosis and cervical spondylosis. In view of my back history, I am thinking of going to my doctor. Appreciate your video! Thanks

[@OcraMedHealth]

Happy to help my friend! Good luck to you!

[@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 ?

[@perrylongjr7478]

Thanks for the video. I been dealing with this for four months now. I will definitely start these exercises. Thanks so much for this information.

[@OcraMedHealth]

Best of luck! Happy to help!

[@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 ?

[@richardstewart5499]

Your demo on fascial release was the first time I have seen that as a measure to fix my PHT. Many Thanks, Sir!

[@OcraMedHealth]

Happy to help!!

[@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!

[@donaldlamont2656]

Really good analysis of hamstring tendinopathy.

[@OcraMedHealth]

Thanks Donald! Glad I could help.

[@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?

[@davidVAPN]

Im a dancer, about half a year ago I completely lost my flexibility in my legs along with extreme pain at the hamstrings. I visited a couple of doctors, went to so many physiotherapists and tried to rest for few months, tried to strengthen the muscles at the gym and no one and nothing could help. I am beyond devastated because I stopped competing and dancing and i just lost a HUGE part of myself. I am going to try and follow your instructions consistently and hope for the best..

[@OcraMedHealth]

Best of luck and keep me posted on your progress!

[@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?

[@jamesbrewster2240]

Thank you so much. I have been advised to do completely the wrong exercise - hamstring stretches - no wonder my hamstrings never settled. I will be doing these exercises for now on. Thank you again..

[@OcraMedHealth]

You are so welcome!

[@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!

[@razza1580]

Thank you my dude! I don’t have a tai chi ball but I’m using a handball and after the first time doing it my hamstring feels way better

[@OcraMedHealth]

Awesome!

[@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.

[@jeffdeluke7302]

Thank you. I have been suffering from the exact pain that you described in this video. My doctor thought it was ischecial bursitis. I am an avid cyclist and thought it was just attributed to my saddle or overall setup. I’m almost 63 years old and I am leaving on a bicycle tour from Los Angeles to upstate New York at the end of the month and until I saw your video though I’d have to just bear the pain. Along with (Cycling) I use kettle bells…basic swings, Turkish get ups and presses along with bodyweight exercises to round out my fitness resume. I feel the knot you mentioned on the head of my left ischial tuberosity and I’ve been working on that with the ball. I can do the bridges but when I extend the right leg the left hamstring starts cramping up and I back off. I feel this is putting me on a direct path to finally fixing this issue. Thank you

[@OcraMedHealth]

Happy to help! Best of luck to you on your ride!

[@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!

[@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!!!

[@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!

[@chrischernes2235]

This video helped me figure out my exact issue. Thank you. I’ll follow your advise.

[@OcraMedHealth]

Happy to help! Good luck!!

[@matthewduarte4264]

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

[@OcraMedHealth]

Glad I could 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!

[@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!

[@thenightmare7373]

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

[@OcraMedHealth]

Glad I could 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!

[@rochelle90272]

Thank you Thank you!! I just thought it was a plain old hammie injury. I have had this injury for 40 years off and on. It literally tore at the end of a yoga class and I heard it go. I couldn’t sit for a year but continued to try and stretch FOR YEARS. Then found out I shouldn’t be stretching. But I have injured it over and over being hyper flexible and teaching yoga. NOW i know it is a proximal hamstring tendinopathy. Every thing you said is EXACTLY what I have suffered from. I will do all these things that you recommend.

[@OcraMedHealth]

Best of luck my friend! Happy to help!

[@_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!

[@annaopoku9074]

Good teacher. GOD BLESS YOU.

[@OcraMedHealth]

Thank you!

[@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

[@annavogt826]

I've been dealing with this for 8 years!! Seen several Drs and chiropractors and now a kinesiologist/chiropractor but he hasn't helped me overcome it except by getting his massage. He never diagnosed with with this but I know this is what it is . I was a gymnast as a kid but I had an injury at age 25. Fell on tailbone on roller skates and had a compression fracture in my lumbar spine and possibly damage to my left glut. He says my left glut was like rocks and he has done facial release on it along with other old injuries. My left glut rocky, left psoas tight and right psoas weak. I can tell after doing one session of what you teach that it feels better. Any other advice for such an old injury. I'm 65 and in excellent condition except for this and what it affects most in my life is that I can't sit. I went 4 months a year ago without sitting. Sitting also seems to cause the problem but I don't have a sit down job and I sit seldom. HELP

[@OcraMedHealth]

Hi Anna! It's a good sign if you experienced some relief right away (even if it's just temporary). Sorry to hear about this ongoing injury. I have found that old injuries can still resolve, however they often take more time....so don't give up! Keep plugging away at it! Good luck and keep me posted on your progress.

[@annavogt826]

@@OcraMedHealth I've had to change your program to fit my ability level. The psoas stretch with foot up to butt hurts my knees and my knees are in good share so I don't do the foot to butt thing. I'm doing the ball extensions but not quite as many. Will work up to 15 each leg. I'm 65 and in excellent shape, a former gymnast. This routine is quite difficult but I'm also incorporating the high hamstring exercises and ball mashes as well. Thanks for all your help.

[@harryxinfinite]

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.

[@lchase7858]

PERFECT DIAGNOSIS of my pain...trying this now...can a TENS stimulation be effective to break up fascia in this area?

[@OcraMedHealth]

No a tens unit won't help fascial adhesions.

[@markcase913]

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

[@OcraMedHealth]

Good luck my friend! Heal quickly!

[@joshpeterson5592]

Thank you so much I’ve had this issue for years and was loosing it trying to stretch it nothing was helping. Thanks so much 🇨🇦

[@OcraMedHealth]

Happy to help my friend!

[@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!

[@elysiumcore]

How soon after the injury can I start this - it's been 1 week - I tried to cross friction massage that insertion point ..boy that was really hurting the next day 😲

[@OcraMedHealth]

You should be able to slowly begin these techniques. However, you your injury was severe (i.e. muscle tear) then you really should wait and have it evaluated by a professional.