Hurt back of upper thigh doing stretching

ShaneWinston58

Can anyone give me advice as to how to "work out the pain" in the back of my upper thigh. I believe I hurt it while stretching ...maybe too much. I am a newbie to MFP, and don't want to sideline myself before I've barely started working out. I walked 49 minutes the other day, and I was fine. Then I stretched a bit, but I think I may have overdone it.

debbiequack

I have chronic upper hamstring problems (though I think they radiate from from my glutes. I think this because I got a massage once when they were sore and the glute massage seemed to REALLY help and be where the pain was. I also get pain in my hips that I seem to feel in my hamstrings.

At any rate, I started off running when I was about 180 lbs or so and I'm 45. I have been careful but after awhile started to have chronic, low=grade pain in my mid-section including my hamstrings, glutes and hips. This week, I am laying off of EVERYTHING but yoga.

Nowwww... I have also noticed that if I work too hard at yoga (stretch beyond my limits) it hurts too, so I have to be careful there.

I think I'm just rambling now.

LabRat529

I've found yoga to be REALLY helpful for upper back/hamstring/hurt-in-weird-places pain. You do have to be careful not to stretch beyond your limits like debbie says. Stretch just until the muscles are tight and hold it there... don't push beyond that with an injury! Once the tightness fades, you can go a little farther, but not too much more.

I usually use a yoga video, but there's this book, Hatha Yoga Illustrated, that lists a million poses and their modifications. The modifications are the ones I'm interested in! They show you how to make the pose easier so the less than flexible can do it.

For that area... cobra, bridge pose, down-ward facing dog... there's one... I can't remember it's name, but you put one foot forward, toe facing forward, the other foot back, toes facing forward. You face in the direction of your toes, put your arms behind your back, clasping elbows with your hands (like you're hugging yourself, but in the back) and then you fold forward over the forward facing leg. Don't lock your knees (you'll hurt them), but keep the legs straight... and stop once the muscles get tight.

Anyway... good luck! Sorry you're sore No fun.

ShaneWinston58

Thank you both for your input. I think my problem was that I stretched to far to soon.

Caroline