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 3 жыл бұрын
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 3 жыл бұрын
Thank you Jack. I appreciate the kind words my friend!
@mansley1281 Жыл бұрын
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 Жыл бұрын
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 11 ай бұрын
What knowledge everyone claims knowledge and be a famous doctor why we should care
@AW-ef9zh 10 ай бұрын
Give him some money if it isn't fair. I'm sure he'd appreciate that!
@erica6825 4 жыл бұрын
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 4 жыл бұрын
Glad I could help Erica!
@carlosoutten9259 3 жыл бұрын
What were the results Erica?
@erica6825 3 жыл бұрын
@@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 3 жыл бұрын
yes, me too!!
@kaverikapur7929 2 жыл бұрын
@@erica6825 what's the status of your injury now
@frigoa 3 жыл бұрын
I've watched dozens of videos and seen a half dozen PTs and Chiros. This was great. Thank you.
@OcraMedHealth 3 жыл бұрын
Glad it was helpful!
@goofyiest 3 жыл бұрын
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 3 жыл бұрын
Good luck Scott!
@CL-ro4ed 3 жыл бұрын
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 3 жыл бұрын
Glad I could help my friend!
@johnfrancis7800 4 жыл бұрын
Thanks so much for this, I am definitely going to give it a go! This injury has been bugging me for ages!
@OcraMedHealth 4 жыл бұрын
Good luck John!
@jmsanderson 2 жыл бұрын
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 2 жыл бұрын
Good luck!!!
@Eztrainer 7 ай бұрын
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 7 ай бұрын
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."
@jessieyang4230 Жыл бұрын
This video is the best one I have seen so far online about fixing proximal hamstring tendinopathy.
@OcraMedHealth Жыл бұрын
Thank you very much! Happy to help!
@lindseyfrock6778 4 сағат бұрын
Agreed! 🙌
@liamgardner7750 3 жыл бұрын
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 3 жыл бұрын
Best of luck Liam! Keep me posted on your progress!
@MustaphaHamoui 3 жыл бұрын
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 3 жыл бұрын
Glad I can help! Thank you!
@mcharya 3 жыл бұрын
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 3 жыл бұрын
Good luck my friend!
@679production9 4 жыл бұрын
It happened when i ran for a run today, was so scared but this explanation helped so much, Thank you! God bless.
@OcraMedHealth 4 жыл бұрын
Glad I could help my friend!
@alisina6305 3 жыл бұрын
So wth happen u have this injury or no? Pls say because mine is the same way as yours.
@mayankchopra3739 3 жыл бұрын
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 3 жыл бұрын
@@mayankchopra3739 doctor
@reneedebruin6236 Жыл бұрын
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 Жыл бұрын
Happy to help! Good luck!
@malikradio5018 5 ай бұрын
Agreed this is my fourth year dealing with this…something’s has got to give
@michaelmartins146 Жыл бұрын
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 Жыл бұрын
Very happy to help!!
@NINALANCASTER1 3 жыл бұрын
I had this injury and it lasted a year! Wish I had seen your video early. This is brilliant! Thank you!
@OcraMedHealth 3 жыл бұрын
Glad I could help Nina!
@jryckebusch 2 жыл бұрын
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 2 жыл бұрын
Hope the techniques help you!!
@newbluerugby Жыл бұрын
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 Жыл бұрын
@@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. 👍🏼
@adrienbakos1479 3 жыл бұрын
The most effective exercises. After a few days, my pain was gone. Thank you very much! 🙏😊
@OcraMedHealth 3 жыл бұрын
Glad it helped!
@suzannahjames5264 Жыл бұрын
A million thanks for the best help on KZfaq for this painful condition.
@OcraMedHealth Жыл бұрын
Happy to help Suzannah!
@ivettea6358 3 жыл бұрын
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 3 жыл бұрын
Glad I can help!!
@SethJamesDeMoor 2 жыл бұрын
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 2 жыл бұрын
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!
@lamo2real 3 жыл бұрын
I don’t understand why people would dislike this video, just appreciate the help and his explanations 👏
@OcraMedHealth 3 жыл бұрын
There's always haters out there...LOL. Nothing you can do. Glad I could help my friend!
@daveruegg6769 3 жыл бұрын
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_ 3 жыл бұрын
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 3 жыл бұрын
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 :)
@thenightmare7373 3 жыл бұрын
I've been dealing with issues and this is the most informational video I've seen. Thank you
@OcraMedHealth 3 жыл бұрын
Glad I could help!
@joelvirolainen590 2 жыл бұрын
I've always had these symptoms whenever I picked up stretching (even as a three year old!). I tried your plan, and it clearly helped. At last there's a way to address this problem, thank you! PS: KZfaq has become a wonderful way to heal different ailments. You and many other KZfaqrs have helped me to heal my back. It's like the clock has been turned back 20 years! Thank you! 😁
@OcraMedHealth 2 жыл бұрын
Glad I could help my friend!
@susangordon9351 3 жыл бұрын
Finally. After years of working out. Finally found a video that explains my issues. I’ve been doing everything wrong. Thank you. Subscribed.
@OcraMedHealth 3 жыл бұрын
Glad it helped Susan!
@Blockchain778 2 ай бұрын
Hey @susangordan9351 how are you how (:?
@jameshymerstherapy4112 3 жыл бұрын
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 3 жыл бұрын
Thanks James!
@alliep7653 4 жыл бұрын
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 4 жыл бұрын
Glad I could help Allie! Good luck!
@lakeishagilchrist3885 10 ай бұрын
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 10 ай бұрын
Happy to help!!
@wendyalbrecht3877 4 жыл бұрын
I'm feeling very optimistic after your video. I have to remember it takes time!!!! and don't aggravate i!
@OcraMedHealth 4 жыл бұрын
Exactly! Good luck Wendy!
@davehaglin5671 4 жыл бұрын
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 4 жыл бұрын
Awesome! Glad I could help! Good luck. Hope you heal quickly!
@TT-pu7ms 3 жыл бұрын
Brilliant! Someone finally explains my pain and provides the appropriate treatment after 15 years! Thank you!!
@OcraMedHealth 3 жыл бұрын
Glad I could help my friend!
@lauraduffy7751 3 жыл бұрын
15 years!!!!!!
@mikeo2693 2 жыл бұрын
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 2 жыл бұрын
Good luck my friend!
@suellendrebing4420 2 жыл бұрын
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 2 жыл бұрын
So glad I could help!!
@videoman191 Жыл бұрын
8 months later...did it acutally cure it? Ive had it for over a year its pissin me off
@Blockchain778 Ай бұрын
That’s great how are you now and how long has it been since you’ve been on the program ? (:
@dylansfoodreviews1012 Жыл бұрын
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 Жыл бұрын
Best of luck to you!!
@dylansfoodreviews1012 Жыл бұрын
@@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 11 ай бұрын
@@dylansfoodreviews1012for how long after was your hamstring sore after reaching this stage?
@dylansfoodreviews1012 11 ай бұрын
@@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 6 ай бұрын
Is your hamstring ok?
@cattmarshall118 4 жыл бұрын
Returned to running during quarantine and developed hamstring tendinopathy. Your description of the injury using the skeletal model was the most helpful thing Ive seen. Video is extremely informative and helpful and I feel relief after one day of these exercises. Thank you so much!.
@OcraMedHealth 4 жыл бұрын
Glad I could help Lisa! Good luck!
@lauraduffy7751 3 жыл бұрын
Isn't it! I found it really useful and informative.
@MrAdamfez 3 жыл бұрын
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 3 жыл бұрын
Glad I could help Adam!!
@jenswearingen1139 4 жыл бұрын
Thank you!!! I’m going to give this a shot and see if it helps.
@OcraMedHealth 4 жыл бұрын
Great! Keep me posted on how it goes!
@monicambano6454 3 жыл бұрын
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 3 жыл бұрын
Glad I could help!
@pinkivy0606 25 күн бұрын
This is one of the best videos ever, you have helped me significantly! Thank you so much for this amazing video.
@OcraMedHealth 24 күн бұрын
I’m so happy that you found it helpful! Best of luck to you!
@eztrainer4u 2 жыл бұрын
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 2 жыл бұрын
That's so awesome! Glad I could help.
@fullchicken4492 4 жыл бұрын
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 4 жыл бұрын
Glad I could help my friend! Good luck!
@nathangabbard154 3 жыл бұрын
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 ?
@vaydamamic 3 жыл бұрын
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 3 жыл бұрын
Good luck! Hope you heal quickly!
@Myaaa-kf2we Жыл бұрын
When i felt the popping in my thigh I knew I was done for
@anthonyburke7669 3 жыл бұрын
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 3 жыл бұрын
Glad I could help!
@Catholicdad_23 4 жыл бұрын
Thank you so much!!! I found your video a month ago (see my comments from below from back then) because I have had this exact pain for atleast 10 years. I could not ever stretch or kick the way I really wanted to in Martial Arts ever since the pain started. I followed your video and did the rolling for a few sessions (very painful! But it worked!!) And have been doing the exercises for a full month now. I can now deep stretch without ANY pain in that area and kick high without any pain in that area!!! I wish I would've known this years ago! Thank you so much for sharing your knowledge here it has helped me greatly!
@OcraMedHealth 4 жыл бұрын
Glad I could help Chris!
@federicoblanzari7665 Жыл бұрын
hi! "Husband, father, worker" Could you give your social media? I want to ask to you about your experience of this injury cuz im a dancer and i can not stretch and kick
@Khxnya.n 3 жыл бұрын
Your helping me a lot I am trying to get back on the soccer field and recover from my injuries
@OcraMedHealth 3 жыл бұрын
Glad I could help! Good luck with your recovery!
@brendapokorny1535 10 ай бұрын
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 10 ай бұрын
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.
@kimgiuntini9637 8 ай бұрын
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 8 ай бұрын
Glad you found it helpful! Best of luck!!
@razza1580 3 жыл бұрын
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 3 жыл бұрын
Awesome!
@michaeld2716 3 жыл бұрын
Just fixed my 2 month tendonitis problem. Added chair cushions for work. 2 days since, and 90% of my pain is gone. Amazing.
@OcraMedHealth 3 жыл бұрын
Awesome!
@denishamarie7667 7 ай бұрын
How long did it take to recover?
@RinjaniDawnAdventuresLombok 4 жыл бұрын
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 4 жыл бұрын
Good luck my friend! Heal quickly. Glad I can help.
@stockstudy8633 3 жыл бұрын
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 2 жыл бұрын
@@stockstudy8633 have you found any improve my yet
@iridiumvalkyrie9017 Жыл бұрын
I’ve got tendinosis for years. Saw many doctors and nobody helped me with it. I appreciate your video.
@OcraMedHealth Жыл бұрын
Happy to help! Good luck!
@pamelajaudes1853 2 жыл бұрын
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 2 жыл бұрын
Good luck Pamela! Keep me posted on your progress.
@jasonangeles8109 4 жыл бұрын
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 4 жыл бұрын
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 3 жыл бұрын
4 months on now, have you resolved it ?
@noahrak2878 4 жыл бұрын
This is already so helpful! How often should I be doing each of the 3 parts?
@OcraMedHealth 4 жыл бұрын
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 2 жыл бұрын
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.
@caseydacasin2678 3 ай бұрын
Quality information! Very helpful! Thanks!💯🙏🏼
@OcraMedHealth 3 ай бұрын
Happy to help my friend! Good luck!
@wyattnation820 4 ай бұрын
Bro. This is better than goin to the doctor for me. The total accuracy of my entire situation is just A+
@OcraMedHealth 4 ай бұрын
Awesome! Happy to help my friend!!
@duckbrew 2 ай бұрын
How long after initial injury did you start his treatment? Should I wait a day ?
@andrewhalkett5796 3 жыл бұрын
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 3 жыл бұрын
Give the techniques a try for a few weeks. Good luck!
@xlr8jaeger 4 жыл бұрын
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 4 жыл бұрын
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.
@davidrblackdesign 5 ай бұрын
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 4 ай бұрын
Happy to help my friend! Good luck!!
@T1k213 3 жыл бұрын
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 3 жыл бұрын
Good luck my friend!
@matthewduarte4264 3 жыл бұрын
Been having pain for 3 or 4 months. This video is a huge help. Thank you!
@OcraMedHealth 3 жыл бұрын
Glad I could help!
@maddisonb4258 4 жыл бұрын
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 4 жыл бұрын
Hope the techniques on the video can help. Good luck Maddison!
@fry987 4 жыл бұрын
Thank you very much for the informative and practical video. I'm 32 and was diagnosed with Ankylosing spondylitis a couple of years ago and have been playing futsal and bike riding frequently for a while. I belive the riding and or playing futsal along with my condition played a part in sustaining this injury as I started recognizing tendonitis in the sit bone area a few months ago and stoped all excercise. I've been trying to recover naturally with no prevail. Went to Dr who couldn't really help and MRI scan didn't show anything abnormal. I was doing random stretching thinking it would help with no luck. Started using my spiky massage ball tonight which provided almost instant relief. Will follow your guide for next few weeks and hope I recover. Thanks again.
@OcraMedHealth 4 жыл бұрын
Sorry to hear about your ongoing injury. Hope the video can help! Keep me posted on your progress and good luck!
@dirkdiggler404 2 жыл бұрын
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 KZfaq 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.
@whitneysaenz3682 4 жыл бұрын
THIS IS WHAT IT IS!!!! i needed this! both my hamstrings are like this and nothing has helped! hopefully this does
@maxamedali 4 жыл бұрын
Did it work? U never came back
@OcraMedHealth 4 жыл бұрын
Good luck Troy! Heal quickly!
@whitneysaenz3682 4 жыл бұрын
Maxamed Ali Just started yesterday how would i know if it worked yet
@whitneysaenz3682 4 жыл бұрын
it’s working greatly
@OcraMedHealth 4 жыл бұрын
awesome!
@zachjette1883 3 жыл бұрын
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 3 жыл бұрын
Keep working the techniques for several weeks. These injuries often take time to heal.
@MaxMustermann-on2gd Жыл бұрын
Did it get any better for you in the meantime?
@KetovoreAnita 11 ай бұрын
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 10 ай бұрын
Happy to help! Best of luck to u for a speedy recovery!
@hockeymonkey85 3 жыл бұрын
Deadlifts and rugby brought me here, hopefully I’ve caught this video in time for a speedy recovery! Thank you!!
@OcraMedHealth 3 жыл бұрын
Good luck my friend!
@wildlifeexpo5400 3 жыл бұрын
How long did it take I got it training for hockey and I got tryouts in 5 days 😬
@OcraMedHealth 3 жыл бұрын
It can vary person to person.
@Hockey34566 3 жыл бұрын
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.
@apevw 4 жыл бұрын
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 4 жыл бұрын
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 4 жыл бұрын
Has yours gotten better if so lemme know what you've done to fix it?
@nivadaspurlock3237 4 жыл бұрын
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 4 жыл бұрын
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 3 жыл бұрын
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 3 жыл бұрын
@@pipster534 did these work well for you? Also in the same position
@philp7097 3 жыл бұрын
@@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!
@elvinalegria5524 3 жыл бұрын
Thank you once again! Your vids are very helpful and educational.
@OcraMedHealth 3 жыл бұрын
My pleasure!
@bfee20021 4 жыл бұрын
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 4 жыл бұрын
Thanks! Glad I could help!
@blakebrisker9982 3 жыл бұрын
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 3 жыл бұрын
Good luck! I would also have a good sports doctor/therapist take a look at it.
@JillyBean1968 4 жыл бұрын
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 4 жыл бұрын
Give the stretching and fascial release work a try! Hope it can help!
@Ks-mb4cs 6 ай бұрын
Thank you for such a detailed video!
@OcraMedHealth 6 ай бұрын
You are so welcome!
@billf9526 Жыл бұрын
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 Жыл бұрын
Happy to help!! Good luck and keep me posted on your progress!!
@blueberrypancakes688 4 жыл бұрын
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 4 жыл бұрын
It's hard to know what your injury is without ever seeing you. Have you seen a doctor/therapist in your area?
@christinathomastaylor 4 жыл бұрын
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 4 жыл бұрын
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 4 жыл бұрын
Do you have any suggestions for modifications while driving long distances ?
@suelawson7273 3 жыл бұрын
@@Msrebecca197 if you're still struggling, a foam wedge helped mine
@Terrypedia 3 жыл бұрын
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 3 жыл бұрын
@@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!
@markklebeck3164 3 жыл бұрын
Great video! Very clear and greatly appreciated. Thank you.
@OcraMedHealth 3 жыл бұрын
Glad it was helpful my friend!
@katied3856 3 жыл бұрын
I finally found this after looking at so many videos you described exactly what I’ve experienced, I believe I pulled that muscles doing leg split head on floor in yoga and have been in a lot of pain for a month. Just doing the sitting on the table breaking down the fascia has made a difference already. Thank you!
@OcraMedHealth 3 жыл бұрын
Glad I could help Kate!!
@neakaunismaki3322 3 жыл бұрын
is it okay to keep training quads and glutes while going through the recovery?
@OcraMedHealth 3 жыл бұрын
Training is fine, just avoid exercises that cause pain. Good luck!
@harryxinfinite 3 жыл бұрын
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 3 жыл бұрын
Work it every day. But skip a day if you are sore the following day.
@richardstewart5499 7 ай бұрын
Your demo on fascial release was the first time I have seen that as a measure to fix my PHT. Many Thanks, Sir!
@OcraMedHealth 7 ай бұрын
Happy to help!!
@jonathangoulet3768 6 ай бұрын
what a great video! Thanks so much for the detailed information.
@OcraMedHealth 6 ай бұрын
Happy to help!!
@sa-chan7969 4 жыл бұрын
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 4 жыл бұрын
As I say in the video, try not to stretch the hamstring until the injury gets better. Good luck!
@_hymnix 4 жыл бұрын
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 4 жыл бұрын
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!
@gigi7778 3 жыл бұрын
I have no idea how I injured mine but it has been driving me crazy for about 2 months, so glad I found your videos, I'll be ordering the MAX ball. Thank You!!! I can't wait to get some relief it's only on side but can be difficult just bending down to take socks off this was very helpful.
@OcraMedHealth 3 жыл бұрын
Good luck Gina! Keep me posted on your progress!
@samkakari6944 3 жыл бұрын
OMG thank you so much started my individual pre season training and i ended up straining my lower hamstrings muscle 5 days ago. I finished icing it and decided to check on youtube for extra help its crazy as soon as i did one of stretch the pain instantly reduced. Was so scared i will be out for a long time thank you so much.
@OcraMedHealth 3 жыл бұрын
Glad I could help my friend!
@jackdruyon7338 3 жыл бұрын
How do I know when I’m ready to start again? Because I can do everything at 100% it just hurts.
@OcraMedHealth 3 жыл бұрын
If you have pain your injury hasn't healed.
@jbo1234 3 жыл бұрын
OcraMed Health ok good to know
@markcase913 3 жыл бұрын
I felt this doing squats and kept stretching it wondering why it wouldn’t go away😂
@OcraMedHealth 3 жыл бұрын
Good luck my friend! Heal quickly!
@rodbrown8306 Жыл бұрын
Man you're fantastic, best advisor I've heard yet.
@OcraMedHealth Жыл бұрын
Thank you! Happy to help!
@malikradio5018 4 ай бұрын
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 4 ай бұрын
Happy to help my friend! Good luck!
@meridanikole 4 жыл бұрын
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 4 жыл бұрын
Good luck! Keep me posted on your progress.....and no more drunken splits!
@stefs7141 4 жыл бұрын
I love this comment lol
@So1asola 3 жыл бұрын
Did it get better
@meridanikole 3 жыл бұрын
@@So1asola yes
@masterfoggy88 3 жыл бұрын
Very wise move this is how I broke my nose once!
@asielrodriguez3365 3 жыл бұрын
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 3 жыл бұрын
Hope your hamstring is feeling better my friend!
@arielecheverria975 4 жыл бұрын
My second time in two years of getting this same annoying injury. Never had it until I got back from ACL surgery! Thanks for the video!
@OcraMedHealth 4 жыл бұрын
You're welcome! Good luck my friend!
@user-oi1ez6rz8g 3 жыл бұрын
this is exactly what i got! Thank you! i’ve been working on getting more flexible and one day i kept getting pain there and hasn’t gone since. Thank you
@OcraMedHealth 3 жыл бұрын
You're so welcome!
@marcboucher3263 15 күн бұрын
I’m so glad I found this video.
@OcraMedHealth 15 күн бұрын
Good luck!!
@clairedudan2521 Жыл бұрын
Wow thank you!! Suffering now for several years with super tight hamstring, recently morphed into tendinopathy. Sitting too long is really bad too I've read. Thought I'd get better during a month off exercise but got way worse b/c I was sitting so much. Just bought one of those seat cushions w/interconnected air cells recommended for this issue, also now not sitting for more than 30 minutes at a time. I can't thank you enough for this clear and concise video on how to finally get rid of this everlasting injury!
@OcraMedHealth Жыл бұрын
Happy to help!! Good luck!!
@JK-rt1gy Жыл бұрын
Thank you for explaining this so well. I I am a runner who has been plagued with this injury for several months and even gone to PT for it and no one has explained it as well as you have! thank you I will get started on myofascial release and exercise is recommended..
@OcraMedHealth Жыл бұрын
Happy to help! Good luck and keep me posted on your progress!
@ayvacowell1698 4 ай бұрын
Thank you so much for this video... I have so much more clarity now. So appreciate your work!
@OcraMedHealth 4 ай бұрын
Thank you! Happy to help my friend!
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