8 or so years ago I was training for a marathon. Each week the pain got worse but by the day I was running 15 miles, I had to stop and just walk back to the car. No amount of stretching during the runs helped for any more than a few minutes. At this time the pain was centralized deep inside my glutes.
I first saw a sports physiatrist about 6 years ago who after seeing nothing on a scan, suggested it was an overuse injury and I should back off running completely to let it heal. he could not determine anything wrong in his exam that indicated a pinched nerve or spinal issues. At this point I began lifting more seriously, backed off running and started participating in distance rides. After a number of months I began incorporating running back into my routine. The pain was still there, and at times after a day I ran, sharp pains in my hams/ glutes would wake me from sleep.
3 years ago the pain was becoming so bothersome that I saw the physiatrist again and he referred me to a PT. She had me adjust my running gait and we used the Graston Technique on my glutes a few times. It was painful but it was a strangely good pain and left visible bruising on my skin. The feeling that it helped was like stretching however, temporary.
6 months ago I returned to a different PT recommended by the first who in his exam discovered nothing weak but that generally my body was balanced and strong. What he did find though was that my hamstrings were so short they pulled my lower back when he lifted my leg. Also, in a leg swinging exercise the tightness caused my pelvic girdle to tilt with the leg movement which apparently it should not do and indicated a lack of flexibility. They gave me some band exercises that didn't ultimately feel helpful and instructed me to shorten my stride. These have not helped. While I can shorten my stride and pick up my pace, this just hides the pain a bit because it does not challenge the shortened ham. It is so bad now though that a few months ago I took a 5 mile walk and was so painful the following day I called to make another PT appointment in desperation. It was cancelled due to a schedule conflict.
Most recently, in the past 2 months, I hired a trainer who gave me some severe stretching exercises that really did seem to help in the short term, at least as long as my workout. He also had me roll with a small ball under my butt to break up any fibrous tissue. Since meeting with him I have been religious about stretching in every way I can the hams and glutes prior to any workout. It helps in the short term but I am no more flexible than I was 2 months ago and the pain remains. I have been avoiding running because it hurts and even avoiding squats and other leg exercises because after wards the pain is too much and I assume building muscle is only making it worse.
Today, I am painful and tight in my hams and very low back while just standing, walking, squatting to pick something off the floor. It hurts to life my legs to a surface to stretch. I am desperate...age 44 and not ready to be using a walker.
Asked by coffeebean - 4 answers - 4 years 17 weeks ago