Jsmith, I talked to you before about this injury. And yes, it was fixed :P
Here's the outline of what happened:
-Get the injury and see a lot of bad doctors and get no where. I rested the injury for 6 months with no improvement.
-Finally after 6 months of rest I go to a doctor for a PRP injection. He ends up NOT giving me the injection. He said he could fix it with a rehab protocol in only 3 months, and if I still had pain I could come back for the PRP. I decided to do the program (honestly I didnt believe it would work at first).
-1 month after following the program I am 85% better and able to bike without a problem.
-3 months after following the program I am 99%
-No PRP injection needed :)
Rehab protocol (Everyone is different, but this is what they had me do)
No cycling, elliptical, pooling until I had pain free range of motion.
No running for 3 months
-Thera band speed skaters (This is a glute medius exercise)
-Double then single legged bridges
-Lateral band walks with thera band (for hip abductors)
-Hamstring curl with ball (Picture in the article I linked at the bottom)
-Good mornings with NO weight. Should feel only a light stretch
Later Weeks (Now for the good stuff, the eccentric exercises)
All of those exercises made more difficult by stronger bands / more reps
-They then added what I like to call the face plant exercise (http://www.youtube.com/watch?v=GBfHwWX6lak
) However I did NOT do the concentric portion. When I got to the floor they had me push myself up, not use the hamstrings on the way up.
-The good mornings were changed to single stiff legged deadlift.
Interestingly enough, these exercises were done every other day. I did not do the eccentrics twice a day nor did I do it everyday. I know that most programs say to do the eccentrics 2x a day 7 days a week, but that was not the case for me.
-The doctor prescribed dry needling once a week
-I had ART done each week and used the foam roller
-Had a chiropracter align more hips
This article was phenominal, it was how I diagnosed myself before even visiting the doctor http://www.agilept.com/...pathy-in-runners.pdf
The female runner in the articles case study had the hamstring problem for nearly 2 years and after 3 months of the rehab program she returned to running and by 6 months elite racing.
She did the exact same treatment I outlined:
1)Proper hip alignment (most people with this injury have an anterior pelvic tilt causing extra strain on the hamstring)
2) Cross frictional massage / ART
3) Core strengthening, especially working on the glute medius
4) Eccentric Hamstring Exercises
If you have anymore questions feel free to ask.