Any here have Proximal Hamstring Tendinopathy (PHT) in one leg and work there way out of it without reducing training? I have had it (self diagnosed but pretty certain this is it) for at least a year. Didn’t do anything specific to treat it until last week. Did 2 70.3s including World Champs last year and am able to train power, speed and hills with it, but the pain does get a little rough on the harder and longer workouts. Now that I have diagnosed it (just last week), I have researched the treatments for it, and they all make sense. Lacrosse ball on the tendon to release adhesions, strengthen with glute bridges, and stretch the hip flexors (do not stretch the hamstrings.)
My sense is that I have a pretty light version of PHT since I don’t really have any lingering issues from a hard run the next day, and am seeing speed and power in my workouts that is not completely sabotaged by the PHT, so the standard treatment guidance to eliminate speed, hills and long workouts for at least a couple of weeks seems like it might be excessive for my needs, I am doing the 80/20 maintenance plan for another month and then kick off training for a 70.3 (Chatt) and 140.6 (Lake Placid) with 80/20 Ironman Level 2. Love to hear any experience with PHT. Thanks!
I found that lowering my saddle and moving my cleats forward helped. I also have a red light and that has cleared up lingering problems. This can become chronic, so my advice would be to determine the cause of the injury.
I found that lowering my saddle and moving my cleats forward helped. I also have a red light and that has cleared up lingering problems. This can become chronic, so my advice would be to determine the cause of the injury.
Thanks! What red light did you use? When you say cause of the injury, do you mean like that my bike fit may be contributing to the problem, or do you mean trying to figure out what some original injury I might have had more than a year ago? I have seen another mention of lowering seat height as part of the solution to PHT. For you, was that lowering it like half an inch or more than that?
I use an Infraredi light, just a small one, not the size one would stand in front of. Photobiomodulation (red light therapy) has helped me immensely with many injuries. Mine was around $260.00 and worth every penny. Yes, I am referring to your bike set up as being the cause of your hamstring problem. Lowering your seat may take a lot of pressure off that insertion point (or adjusting your cleat position).
I have high hamstring tendinopathy . I agree about the bike causing the problem. Even though it manifests mostly in the run. Lowering my seat helped. I’m gonna try the forward cleat advice. Not sure about the light thing . Gonna look into it.
I found that lowering my saddle and moving my cleats forward helped. I also have a red light and that has cleared up lingering problems. This can become chronic, so my advice would be to determine the cause of the injury.
@cats2bears this was extremely helpful! Thank you. Lowered my saddle .5†and move my cleats forward before a 30 minute FTP test and had the best test I have ever had with noticeably reduced proximal hamstring tendinopathy pain. Thank you!