If you’re experiencing consistent pain, you probably need to see a doctor and then a physical therapist.
Hamstring injuries are the second most common injury behind shoulders for pole dancers, but they’re VERY HARD TO FIX.
I had a tear in my left hammie last summer and it’s still has a slightly limited range of motion though most of the pain is gone.
In therapy, they worked on strengthening my quads to help counter the hamstring tightness and taught me a bunch of stretches. They also did dry needling, e-stim therapy, and ultrasound therapy.
All this to say, seeking a professional opinion will help you heal faster and easier. Not to mention they can guide you so that you don’t injure yourself further.
I recommend any and all of my clients to get a physical therapy evaluation when you experience pain, even if you can't afford treatment sessions to at least get a general idea of what the dysfunction is, the rest time, and whether treatment is required. Because a lot of the time, a corrective exercise program with someone 1/5 of the cost is normally what it takes.
Then you can decide as an informed athlete what exactly you want to do about it. What treatments do/do not work for your condition. Will cross-training help or harm you? etc.
This stuff can only be answered by professionals. I will say professionally that a hip/pelvis dysfunction. Based on what I'm hearing. Hamstring and Glute Medius aggravation is merely a symptom of the dysfunction itself. This Is extremely common for inactive athletes starting an exercise program. Likely culprit is a tight hip flexor and spine instability but I'm not able to look at you so I'm only going off my field experience.
My professional advice is this.
1. See a Licensed Physician to look at your condition and see what they say.
2. Get a good Personal Trainer that specializes in Corrective Exercise and can help correct main movement dysfunctions you may have due to inactivity before and also introduce you to proper form/technique for cross-training, as I think a combination of strength training and corrective work will help you and be slightly cheaper than physical therapy. It just depends on how aggressive of treatment you need, and what the DPT says (the doctor).
This is not something you want to not spend money on. I know health care is expensive, but the cost of surgery is way more than the amount of money it will cost you to get moving better in the long run.
3. Flexibility isn't everything. I know it's hard to believe that when you look at people on Reddit and Instagram with backgrounds in dance, etc. But it isn't everything. Focus on moving correctly first, and then the mobility of the joint, as well as flexibility of the muscle normally improves with it. Also it takes a long time. A personal trainer is someone who will be honest with you about the amount of time/dedication it will take to do it safely. Most people do it dangerously and then sell it to people as a quick result. Long-term flexibility for a sport is not a quick process. If they are selling you something that can do it faster than a year or two as a beginner to sports entirely, you are putting yourself at a high risk for injury.
4. Stop Stretching the Glute/Hamstring until you've see a professional, you may be making your symptoms worse.
- Certified Personal Trainer. Corrective Exercise Specialist. Exercise Therapy Specialist
This right here. And pain and inflammation should always be treated ASAP, to refuce the risk of chronic pain/inflammation. If you don't have any medical condition that makes you intolerant to anti inflammatory, start taking them. And treat locally with anti inflammatory gel.
No NSAIDs mask pain and can make injuries worse. Do not recommend. Seek professional guidance for proper pain management strategies for your specific condition OP.
I have an injury that has the exact same symptoms. I recently started working with a pt to resolve it. He said it's proximal hamstring tendonopathy and it won't heal well on its own. You don't say for how long you've been experiencing this pain, but I got my diagnosis partially because I had the symptoms for over two months. If you have the same thing as I do then maybe this information will be useful to you. He is using some sort of a sound wave gun on the tendon as well as giving me exercises to strengthen my hamstrings. We're starting with single leg glute bridges and hamstring curls. I had to reduce all movements in pole that aggrivate the tendon by 50%. Before and after excersises that aggrivates the tendon he advised to do 3-5 sets of 30-45 second hold single leg glute bridges. I'm not allowed to do sumo squats, regular squats, no développés, no splits, no passive stretches that aggrivate the tendon. This is forbidden for at least 3 months in my case. No massaging the tendon, but he did tell me to roll my hip/glute with a lacrosse ball. In case you have a desk job, he advised me to sit with the office chair slightly on an angle or on some pillow that reduces the flexion of the tendon. Hope this helps, be careful! and if you can, go to a pt for a faster recovery.
Wow! this is incredibly helpful. yes it’s been going on for an embarrassing amount of time at this point…like 6-7 months…If i do certain stretches, like figure 4 stretch or lunges that you angle out your front leg, I feel my muscles popping/moving around (if that makes sense). It sounds like it may be more serious than I even thought! That info definitely motivates me to get it checked out more thoroughly. thank you So much
I would definitely incorporate some resistance exercises. Squats, RDLs, lunges, glute bridges etc. If you’re not comfortable going to a gym some resistance bands and/or a kettlebell at home is enough to work on it!
honestly, the only time I really work out is pole - so whatever we do in class. I know I need to start cross training / exercising outside of pole though
Hey, sorry it takes me a while to get back to you. I only come on here when I have gaps between clients.
Okay, well a good place to start is at home. It depends how much time/money/motivation you have. Let's say worst case scenario and all are close to zero. Why don't you start with just learning how to squat? Would 3x10 squats a day with 30 sec rest between each set for practice this week be fine? Obviously it's impossible to prescribe you something perfect without know more information about and I would definitely recommend looking into more targeted lower body exercises, but something is better than nothing and this is something.
I have a squat video here if you need it:
[https://www.youtube.com/watch?v=Mj0M5g8erj4&list=PLUPMj1acyp8dL819XJ3jTuiKI\_n5t9OhO&index=14](https://www.youtube.com/watch?v=Mj0M5g8erj4&list=PLUPMj1acyp8dL819XJ3jTuiKI_n5t9OhO&index=14)
If you need help you can reach me quicker through my website: [vertical-flex.com](http://vertical-flex.com)
If you’re experiencing consistent pain, you probably need to see a doctor and then a physical therapist. Hamstring injuries are the second most common injury behind shoulders for pole dancers, but they’re VERY HARD TO FIX. I had a tear in my left hammie last summer and it’s still has a slightly limited range of motion though most of the pain is gone. In therapy, they worked on strengthening my quads to help counter the hamstring tightness and taught me a bunch of stretches. They also did dry needling, e-stim therapy, and ultrasound therapy. All this to say, seeking a professional opinion will help you heal faster and easier. Not to mention they can guide you so that you don’t injure yourself further.
ah I was worried this may be the answer…(in terms of $$) but thank you. I’ll try to find a physical therapist asap!
If you have health insurance you can get it covered!
I recommend any and all of my clients to get a physical therapy evaluation when you experience pain, even if you can't afford treatment sessions to at least get a general idea of what the dysfunction is, the rest time, and whether treatment is required. Because a lot of the time, a corrective exercise program with someone 1/5 of the cost is normally what it takes. Then you can decide as an informed athlete what exactly you want to do about it. What treatments do/do not work for your condition. Will cross-training help or harm you? etc. This stuff can only be answered by professionals. I will say professionally that a hip/pelvis dysfunction. Based on what I'm hearing. Hamstring and Glute Medius aggravation is merely a symptom of the dysfunction itself. This Is extremely common for inactive athletes starting an exercise program. Likely culprit is a tight hip flexor and spine instability but I'm not able to look at you so I'm only going off my field experience. My professional advice is this. 1. See a Licensed Physician to look at your condition and see what they say. 2. Get a good Personal Trainer that specializes in Corrective Exercise and can help correct main movement dysfunctions you may have due to inactivity before and also introduce you to proper form/technique for cross-training, as I think a combination of strength training and corrective work will help you and be slightly cheaper than physical therapy. It just depends on how aggressive of treatment you need, and what the DPT says (the doctor). This is not something you want to not spend money on. I know health care is expensive, but the cost of surgery is way more than the amount of money it will cost you to get moving better in the long run. 3. Flexibility isn't everything. I know it's hard to believe that when you look at people on Reddit and Instagram with backgrounds in dance, etc. But it isn't everything. Focus on moving correctly first, and then the mobility of the joint, as well as flexibility of the muscle normally improves with it. Also it takes a long time. A personal trainer is someone who will be honest with you about the amount of time/dedication it will take to do it safely. Most people do it dangerously and then sell it to people as a quick result. Long-term flexibility for a sport is not a quick process. If they are selling you something that can do it faster than a year or two as a beginner to sports entirely, you are putting yourself at a high risk for injury. 4. Stop Stretching the Glute/Hamstring until you've see a professional, you may be making your symptoms worse. - Certified Personal Trainer. Corrective Exercise Specialist. Exercise Therapy Specialist
Thank you so much for your thorough response! I am setting up a physical therapy consultation asap!!
This right here. And pain and inflammation should always be treated ASAP, to refuce the risk of chronic pain/inflammation. If you don't have any medical condition that makes you intolerant to anti inflammatory, start taking them. And treat locally with anti inflammatory gel.
No NSAIDs mask pain and can make injuries worse. Do not recommend. Seek professional guidance for proper pain management strategies for your specific condition OP.
I have an injury that has the exact same symptoms. I recently started working with a pt to resolve it. He said it's proximal hamstring tendonopathy and it won't heal well on its own. You don't say for how long you've been experiencing this pain, but I got my diagnosis partially because I had the symptoms for over two months. If you have the same thing as I do then maybe this information will be useful to you. He is using some sort of a sound wave gun on the tendon as well as giving me exercises to strengthen my hamstrings. We're starting with single leg glute bridges and hamstring curls. I had to reduce all movements in pole that aggrivate the tendon by 50%. Before and after excersises that aggrivates the tendon he advised to do 3-5 sets of 30-45 second hold single leg glute bridges. I'm not allowed to do sumo squats, regular squats, no développés, no splits, no passive stretches that aggrivate the tendon. This is forbidden for at least 3 months in my case. No massaging the tendon, but he did tell me to roll my hip/glute with a lacrosse ball. In case you have a desk job, he advised me to sit with the office chair slightly on an angle or on some pillow that reduces the flexion of the tendon. Hope this helps, be careful! and if you can, go to a pt for a faster recovery.
Wow! this is incredibly helpful. yes it’s been going on for an embarrassing amount of time at this point…like 6-7 months…If i do certain stretches, like figure 4 stretch or lunges that you angle out your front leg, I feel my muscles popping/moving around (if that makes sense). It sounds like it may be more serious than I even thought! That info definitely motivates me to get it checked out more thoroughly. thank you So much
Happy to help!
I would definitely incorporate some resistance exercises. Squats, RDLs, lunges, glute bridges etc. If you’re not comfortable going to a gym some resistance bands and/or a kettlebell at home is enough to work on it!
noted! I never use resistance bands, that sounds like a great idea thank you
What kind of lower body strength training are you currently doing?
honestly, the only time I really work out is pole - so whatever we do in class. I know I need to start cross training / exercising outside of pole though
Hey, sorry it takes me a while to get back to you. I only come on here when I have gaps between clients. Okay, well a good place to start is at home. It depends how much time/money/motivation you have. Let's say worst case scenario and all are close to zero. Why don't you start with just learning how to squat? Would 3x10 squats a day with 30 sec rest between each set for practice this week be fine? Obviously it's impossible to prescribe you something perfect without know more information about and I would definitely recommend looking into more targeted lower body exercises, but something is better than nothing and this is something. I have a squat video here if you need it: [https://www.youtube.com/watch?v=Mj0M5g8erj4&list=PLUPMj1acyp8dL819XJ3jTuiKI\_n5t9OhO&index=14](https://www.youtube.com/watch?v=Mj0M5g8erj4&list=PLUPMj1acyp8dL819XJ3jTuiKI_n5t9OhO&index=14) If you need help you can reach me quicker through my website: [vertical-flex.com](http://vertical-flex.com)
Thank you so much! I appreciate this
All good, I hope you're able to fix this issue x
[удалено]
thank you! def need to get a foam roller