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What else can I be doing???? (Possible injury)
Several months ago, I started feeling a pain when training splits on my less-flexible side. It went away and came back several times, but it’s at a new high now. I’m getting aches right under one side of my glutes even as I’m sitting. I stretch that side much more gently than I used to, and I try to do it often, per recommendations by one of my in-laws who is a kinesiologist (she designs physical therapy programs for a hospital). I started acting on her recommendations 1-2 months ago, and still the same annoying ache. A friend gave me her foam roller a few days ago and I’ve been trying to roll it out, but maybe it just needs more time.
I’m having trouble finding the name of what I’m dealing with, but the symptoms of high hamstring tendonopathy seem close – the tendon(s) near the bottom of the glute and top of the hammies are frayed and damaged, causing restricted range of motion and discomfort.
Anyone else ever deal with something similar? What helped you? Please don’t say surgery or steroid injections. 🙁 Yay for googling symptoms and finding worst-case scenarios.
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14 Replies
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I had similar problems a year ago, mine was a torn hamstring though. I would quit stretching it until you find out what’s going on. If it’s a tear you could be tearing it more each time stretch it .
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What helped me: several weeks of rest followed by a program of very gradual strengthening and very light stretching over a 6-8 month period. Over those months I very gradually increased the intensity of both strengthening and stretching. If it is a new tear you also will want to avoid foam rolling it because the foam roller will stretch and lengthen the muscle and you don’t want that with a new tear
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Thanks, Phoenix. I’ll lay off stretching/rolling that side. I honestly thought I was helping it by rolling out any scar tissue that might have accumulated, but we’ll see when I end up at the doctor.
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From my understanding, massage and rolling an injury is good even early on because it will help prevent the scar tissue from forming back in a odd way making things tight for the muscle. However, I know recommendations are always changing and there are many theories out there as far as muscle injury go. I find heat helpful too, as long as I don’t have swelling.
I had similar pain when trying to focus on lengthening my hamstrings, they are my stubborn area, so I found using a tennis ball so helpful. After that, I made sure to be less aggressive with my hamstrings, now after doing tons of downward dogs within a reasonable ROM my hams are finally finding more length, but it’s been a sloooow process.
To use the ball, just sit down on the floor and place it under the bum, rolling around until you find the sore spot, then stay with that spot for a bit. Don’t sit on it for too long, like hours, just see if you can find the spot and sit with the tension until it starts to feel lessened. You can use the tennis ball before you workout or stretch and after or anytime of day!
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There’s lots of different information and it is confusing. For me , I was told not to do anything for the first 3 weeks. Except maybe walking for exercise. Then after that I could use the foam roller. I guess it just depends on the therapist or doctor and what their view is.
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Yes, lots of different opinions, I would guess the severity of the tear would determine the advice.
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Two years ago i tore my hamstring in the same place as you describe. I went to regular physio for about 6 months who gave me movement exercises to help even out the scar tissue (foam rolling recommended) and strengthen the muscles around the tear. Although still not having made the gains back to where my hamstringa were before the injury, I’m grateful that a professional opinion gave me insight into what i was asking my body to do and how to prevent further injury. Slow and steady with flex training 🙂
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Yes it is good to see a professional . I was being treated by an orthopedic doctor and I’m glad I did. I don’t want to tell you wrong information…a year after my injury I am nowmore flexible than I was before my injury hopefully that will give you hope for a positive outcome. Some hamstring strains are very minor. With my injury, I honestly couldn’t tolerate a foam roller even if I wanted to. Just sitting was very painful. So maybe it really does depend on the severity. Just be patient and diligent with your healing process . I hope you feel better soon
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As much as I adore and respect every single person on this site, I highly recommend not listening to any of them. Here’s why: we’re not there. We cannot feel and examine your damaged area. Even if we could, we are not all doctors. Only a skilled doctor can tell you what really is wrong and how it should be treated. And lastly, even if the symptoms may seem very similar to something someone had, it may still not be the same thing. It could be a tear or it could be an inflammation, or anything else. Just be patient and wait for your doctor’s appointment.
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Thanks for all the conversation here! I promise I didn’t ask about this to get people into a debate about how to treat a not-exactly-diagnosed injury. What almost everyone has in common here is avoiding using the injured area for a period of time. I’m starting with two weeks of trying not to stretch that spot at all (it’s only stretching and sometimes sitting that hurts, not walking, squats, etc.). Crossfit coach friend said I can/should work above and below the tear, so using foam roller and lacrosse ball on my lower back and lower hamstrings probably won’t make it worse.
My inlaw who works with physical therapists talked to her coworkers today, and she/they think what I’ve got sounds like a torn ligament. GeidreB is right and I do plan on seeing my doctor and probably going to a physical therapist if he tells me to, but I’ll take my time over these next two weeks and see if that helps anything.
I am happy to see other people had similar injuries and came back from it! I’m the kind of person who tends to jump to worst case scenario, which here would be something that forces me to take a long/indefinite break from pole. But, I can totally still be working shoulders, back, core, etc. so that’s something I won’t really have to worry about.
I think more than anything I wanted to hear this injury won’t kill pole for me. For that, thank you all!
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No debate here 33barbwire 🙂 I will be the first to admit I don’t know everything. Only my limited view of my own injury. i took anti- inflammatories for pain. And I would soak in Epsom salt baths too. Atkeast that was some temporary pain relief. Let us know how you are doing and take it easy.
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Oh, I thought the injury was from a few months ago and you had a diagnosis! I totally must have blanked out on that. The ball and rollers can do wonders for tigger points and tight muscles that have been nagging you.
Anyway, if I feel a strain from stretching or lifting the ball and roller work well for me. If you hear a pop, snap or have sharp sudden pain THAT means you’ve torn something. If you severely tear a muscle, tendon or ligament you’ll know!
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So I’m not sure when the original tear for this actually happened – definitely several months, and maybe it just kept not quite healing all the way before re-tearing. I don’t remember feeling any kind of pop or snap, just an extreme tightness that I fought through and forced that side into the split I wanted. Note to self: DON’T DO THAT!!!
Just got off the phone with my inlaw (she spoke with coworkers who are RNs, PTs, OTs, and maybe a couple others). They think it sounds like something very deep like a tendon or ligament, not a muscle or that would have been better by now. From what she was saying, my options are limited, but to definitely start with rest and avoiding doing anything that hurts. And it might take as long as six months for this ligament to heal. If it’s not starting to improve in a few weeks, she agrees with my plan to find an orthopedic doctor (not a surgeon) and look for nonsurgical ways to deal with this, though she doesn’t expect physical therapy to help much.
If I’m lucky, I won’t need surgery and I haven’t done permanent damage, but I’ll have to be careful of my mechanics and techniques I use for the rest of my life.
Phoenix – I might try some epsom salt soaks! This aches while I work my desk job, so now that I’m home all I want to do is stand or lie down. 🙁
Thanks for the love y’all!
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I tore the ligaments in my foot a few years ago and let me tell you, it takes a long time for them to heal, in fact the fracture in my toe healed in 2 weeks, but I still couldn’t use my foot normally for months. These things take time so I wouldn’t stress to much about needing surgery, time can do wonders. 🙂
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