Hamstring tendonitis

htimpaired

I think I have hamstring tendonitis. About a week or so ago I noticed an ache behind the top of my knee/lowest part of my hamstring, where the hamstring connects to the knee. I have had runner's knee before, and this ache is much different.
I began running a year ago, so I know I'm still learning. I know Dr Google is not a good way to go, but right now I'm trying to avoid ANOTHER trip to the doctor and just get through this. I am taking Ibuprofen, will start icing. I reduced my miles.
Now I'm thinking maybe I need to lay off the running altogether until this pain stops, and then gradually reintroduce running. The idea of doing this is killing me, because I just started getting some serious mileage in. But I suppose it's better to lay off for a few weeks and cross train than make it worse and not be able to run at all.
So I'm trying to figure out what cross-training I can do. Spinning class? Piyo? I just started doing a HIIT class with my coworkers, maybe lay off the box jumps? I don't have access to a pool otherwise I would swim. I also am thinking about what strength exercises I could do for my hamstrings to prevent this from happening again.
Anyone have any experience with this that can offer suggestions?

htimpaired

Hello?

cheshirecatastrophe

Honestly, I would head for PT on this one. That part of your body is a tough rehab--it doesn't get a lot of blood flow naturally. You might see faster results as far as healing goes with active release therapy, deep massage, or some such. A PT could also tell you whether the problem is actually weak hamstrings (probably not as likely if you're a runner), or imbalances/weaknesses in your hips and glutes. That would help you target the appropriate muscles.

As far as cross-training goes, I am a fan of "don't do what hurts (and be honest with yourself about what hurts)." You could test out the elliptical on low elevation/resistance, or maybe biking (don't clip into your pedals or put your toes into the cages, though--that puts more stress on hamstrings by having you pull *up* on the pedals instead of just pushing down). On the other hand, the person I know who had low hamstring tendinitis did it through cycling, so...maybe some caution there.

And when you go back to running--rebuild SLOWLY. Both in terms of speed, and in terms of how long it takes you to increase distance. That is THE best way to prevent reinjury.

emmoen

Therapy is good it can help identify what is going on and what you did to cause it... Until then I would take it easy.. Because if it gets to the point where you tear hamstring recovery is much longer and harder..

htimpaired

*sigh* I had a feeling. I called my MD office to renew my PT referral. Hopefully I'll get seen next week. Being unable to run is not good for my mental health! (or other people's safety )