A deep ache low in the buttock, right on the sit bone. Fine on easy runs, worse on hills and speed work, and worse again on a hard chair. Rest settles it, then it's back.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- Is it the hamstring tendon or something else? Where it hurts tells you, and why so many runners get told it's piriformis first.
- Can you keep running? The simple pain rules I use, and a week that keeps you running while it settles.
- The rehab, in order. Four phases, a bridge-ladder self-test, and the pelvis and glute work that stops it coming back.
Free download
The High Hamstring Rescue Plan
Deep ache at the sit bone that keeps coming back? Five pages: whether it's the hamstring tendon or something else, whether you can keep running, and the rehab in the right order. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.