Muscle strains

[Guitarist235]

Hi I know this is not the right column but can one please help me with severe pain in my hamstrings. I'm not an athlete not very active and do sit a lot? Can somebody please advise me cause I find it difficulty to walk. Even at night when I try to turnover in bed I get these terrible pains in my hammies. Please help.

[Madlegs1]

There are loads of stretching exercises on YouTube for tight hamstrings.

Basically bend forward keeping knees locked and try to reach for your toes. Gently hold that stretch for 30 seconds. Do not jerk.

[Guitarist235 in reply to Madlegs1]

Thanx madlegs, will give it a go👍

[Jukebox55]

hi there… you need to consider whether the pain is actually sciatica. Esp if you sit a lot and are mot active. I am a physio and see this all the time. Go and see a physio. Do not stretch the ‘hammies’ as if it is the nerve, stretching will make it worse. You need back treatment. See your doctor for amitriptyline - a painkiller that treats nerve pain. Hope this helps!

[SueJohnson in reply to Jukebox55]

Unfortunately amitriptyline makes RLS worse for most.

[Munroist]

I’d totally agree with Jukebox55. One of the consequences of a back issue a few years ago was aggravated nerves and pain in my hamstrings. They went through a phase of contracting on their own, sometimes while lying in bed which was very painful and were very sore for a month or two. They did eventually calm down and now are a lot better. I can stretch them carefully now but still have to avoid going too far otherwise it aggravates the nerves.

[Guitarist235 in reply to Munroist]

Thank you Munroist, when one talk to people or google hamstring pains, everyone thinks it's a strain, I am not active, do sit a lot(I'm a pensioner) so how can it be a strain. I do also suffer from occasional backpain, so the symptoms sound very similar. Did it your pain go away by itself or did you do something about it? It's not clear from your response, I've had this pain now for about a month. I do take walks during summer but we're experiencing Winter now(I'm in SA) so I sit alot at home. But thanks again for your response.

[Munroist in reply to Guitarist235]

My pain went away by itself after a few months but I helped it by keeping moving and not aggravating it so for example I stopped doing big yawning stretches in the morning in bed because they would tend to escalate and hamstrings go into spasm after which they would be very sore. Once or twice I woke up with them quite sore which seemed like they had tensed up in my sleep. I did do very light hamstring stretches to try to avoid them getting too short from sitting and lack of use but like jukebox55 says I took care to stop as soon as I felt any nerve resistance or pain. That is unlike a normal stretch where you would get to the point of resistance and then hold or push a little which I my case would be very painful.

I did see a specialist physio after I had aggravated my nerves and I was told that the way to condition the nerves was to do the movements which generated the twinges or pain, but very lightly, just until the first point of discomfort and then very quickly release again. The idea is you gradually get them used to a degree of tension, but don’t put any real strain on them or for any duration and gradually they will release a little but it has been a very long process, in my case several years. It does seem to have worked but it’s been very gradual and I’ve learned to pace myself and not overdo it.

Regarding sitting a lot, you can still get some serious pain from doing nothing - hamstrings will shorten if you sit a lot. I had a lot of hip pain when I was working from home for a few years and hardly doing any exercise which got quite bad. What really helped was a role change which meant I was working in an office and close enough to walk and cycle to work which very quickly improved the hip area. We are designed to move and it’s hugely beneficial for circulation, digestion, lymph system and just well being when we walk and get out so even if I’m stuck inside because of weather I try to find things to make me move including cleaning, ironing, using the stairs, and also doing some Pilates. All the best.

[Guitarist235 in reply to Munroist]

Thank you for your extensive reply Munroist, I really appreciate it. I think to summarize I should start moving more. The shops are quire close so I can start there. Thanks one again. 🙏

[SueJohnson]

Be aware that unfortunately amitriptyline makes RLS worse for most.

[Typicallygaslit]

This may be sciatic pain. I got burning pain from medical cannabis that gets especially viscous from pressure. Unbelievable, but true. It’s slowly getting better since coming off it. I do work outs for my legs every day.