Proximal Hamstring Tendinopathy Recovery Stories
Posted by Corina Barbaza Weber
After fighting for almost one year PHT, just completed now a pain free, injury free half marathon in 1h37min, beating my 2016 PB. For everyone out there who is exasperated of not being able to sit without pain, let alone bend forward or run, I tell you: don’t lose hope. Stay focused, wrap yourselves in KT tape and don’t miss your boring Physio, massages and gym sessions with eccentric hamstring exercise and planks. God bless you and give you the strength to fight until you’ll get healed!
Posted by Mary Bourne-Marth
After 2 years of fighting, PT + dry needling + lots and lots of support from friends and family led me back to race running – this is the 10k Blue Bell fun run in Brenham, TX. Please don’t give up. Get a good Ortho and good PT (if there is anyone out there in Houston, I have recommendations for both after suffering through several bad experiences). I have been running 7 miles every Saturday with my buddies, riding horses again, and sitting through Broadway plays and movies with the help of a special pillow. I am not 100%, but at least 90% healed. Hang in there, I am cheering for all of you! (especially Vicki)
Almost 5 years ago I started to develop HHT. It started appearing while running, during a football pre-season. A sort of tugging feeling. I’ve never had a muscle/tendon injury before so I just assumed I’d run through it and it would get better.
It slowly got worse through tennis and football and before I knew it, I could barely kick off my shoe.
Over the next two years, I went to two chiropractors, one physio, one sports doctor and a deep tissue massage therapist.
Nothing seemed to work.
I just thought it would get better but I would always do something to hurt it …… like running or kicking without warming up etc.
The annoying thing about my injury, was if you did injure it further, you couldn’t feel the result until at least 1 – 2 days later.
I ended up going to another physio over a year ago. She recommended I started resistance training on my hamstrings and build up my glutes.
Slowly, I built up the strength in my hammy and was able to run at footy.
I had a lot of set-backs and had to restart again if I pushed it too hard running or kicking, if I didn’t warm up properly or did too much weight with exercises.
It’s been about a year now, I’ve been at 100% with sport. I still have to be smart and warm up but it’s good.
The key thing for me were:
Don’t do static stretches.
Do some dynamic stretches.
Glute and hamstring resistance training.
A good warm up before sport.
This is not an injury that can be fixed with rest. You must work at it using paced and graded exercises.
Most importantly, you gotta know your limits, don’t push too far because it might set you back.
I’d suffered with HHT for about 12 months (49 yrs old with a marathon / ultra marathon running background) and then thought I had gotten over it but had a really bad set back (after a 50km training run) that saw it flare up for another 4 months.
Have been 99% pain free for about 6 months now and have completed the Tokyo marathon and 2 x 100km trail races pain free during this time. Clams and more clams (daily) seemed to really help me along with continuing to load the tendon up to a tolerable point but being cautious not to over do it. I never really stopped running, but my speed definitely suffered.
By far the worst injury I’ve ever had, and I still feel like I’m not absolutely over it, despite how good the hammy feels. I’ve learned the pain signs that tell me when to back off, and also how important it is to keep exercising, keep running and avoid stretching and icing (at least for me). Good luck to everyone and definitely hang in, there is light at the end of a long tunnel.
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