is it still ok to work out with tendinitis?

L

lovebeingfit

Active Member
I have been dealing with what I believe is tendinitis in my high hamstring, specifically my semitendinosus muscle. (this is all self-diagnosis with the help of the internet....I can't get in to a specialist until the end of next month). Anyway, I can feel the tendin at the top of my inner thigh, towards the back. It is behind my adductors, but still between my legs and very high up where it attaches to my pelvis. I can do inner thigh stretches with no pain, and can stretch my hamstrings with my leg straight with no pain. If i bend my knee and lean forward, like if you put your foot on the edge of a chair and lean down to paint your toe nails, I have "bad pain" right at the inside edge of my buttock. It is very tight and is tender if I push on it, and is a little larger than the tendin on the other side, so a little enflamed. Sitting makes it sore and when I get up and walk around after sitting, it is stiff and tight. It feels better as I move around and loosens up to where it doesn't even hurt at times when I am on my feet. I had been overtraining this spring and it had started to bother me after running and I ignored it for a couple of months, but it got progressively worse. I have not ran or worked out in almost a month now and it doesn't seem to be getting better. I have done some isometric exercises and light stretching, but I am afraid to do too much. I would like to do what I can to encourage the healing process while I wait for my doctor's appointment, just resting it doesn't seem to be helping at all. Cathe, or anyone with experience with this type of injury, any advice? I am desperatet o get back to working out!
 
Not cathe but I'm a physical therapist. I would not workout if you are still having pain. Working out will just cause more inflammation and keep you from recovering. Rest and stretching needs to be continued. I also recommend taking some Advil a few days in a row to try and break the inflammation cycle. Ice it everyday for 10 minute increments several times a day and last but maybe most important, massage. I suggest you buy a foam roller and massage the area a couple of times day. I hope this helps and I hope you feel better soon.
 
kariev said:
Not cathe but I'm a physical therapist. I would not workout if you are still having pain. Working out will just cause more inflammation and keep you from recovering. Rest and stretching needs to be continued. I also recommend taking some Advil a few days in a row to try and break the inflammation cycle. Ice it everyday for 10 minute increments several times a day and last but maybe most important, massage. I suggest you buy a foam roller and massage the area a couple of times day. I hope this helps and I hope you feel better soon.[/QUOTE

I agree with everything in this post!!!
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Thank you for your replies. I got a foam roller last night and used it on my hamstrings and inner thighs. The tendon that hurts though is so high up, right at the apex between my thighs, that the roller doesn't ever touch it. It did feel great on my hamstrings, but am wondering is it still beneficial to massage my hamstrings even if it isn't getting to the sore spot? I also am taking advil regularly now and stretching.
 
lovebeingfit said:
Thank you for your replies. I got a foam roller last night and used it on my hamstrings and inner thighs. The tendon that hurts though is so high up, right at the apex between my thighs, that the roller doesn't ever touch it. It did feel great on my hamstrings, but am wondering is it still beneficial to massage my hamstrings even if it isn't getting to the sore spot? I also am taking advil regularly now and stretching.
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A lazy glute resulted in my having the same issue, just FYI. A TriggerPoint massage ball or even a tennis ball might be able to target the muscle spasm more effectively than the roller. You can sit on the ball at work, place it where you are having the pain, and it will help. :) Also, a licensed massage therapist can work wonders.

Loosening up your hip flexors, and even though it sounds counterintuitive, strengthening your hamstrings will help. I hope you're feeling better soon.
 
I am actually seeing a massage therapist this afternoon :) When you say lazy glute...what does that mean and how would I know if I have that? I will try the tennis ball idea too, thank you!
 
Swimmer is right. I forgot to mention the massage balls/tennis ball. Good luck at the massage therapist. I hope you get better soon. Feel free to PM me if you have any questions:)
 
You know, sometimes we experience pain in a section of the body far from where the problem actually lies. I have ITB issues sometimes, but I never feel it near the knee, only at the iliac crest, hip bones.

So, several things here:

1) you need a sports specialist to give feedback on this

2) physical therapy to treat more than just the tendon in question, but surrounding joints, tissues, ligaments, muscles, tendons

3) keep up with an overall lower body stretching routine in the meanwhile. No ballistic movements, hold stretches and rest into them instead.

4) use the foam roller in the meanwhile all over the lower body to loosen up any tense points, break down any knots of tissue

All of this will be good preparation work for when you can finally schedule some pt. Myofascial release can also help. I got a prescription for this through my insurance and it was, finally, what got rid of my ITB issues so I could run pain free again.

Once you have dealt with the issue, do not repeat the mistake! As we get older, our tissues are not so resilient. We need change more, more variety in the sort of exercises we do. Otherwise, we are simply asking for overuse injuries as the tension and knots of tissue build up.

Clare
 
lovebeingfit said:
I am actually seeing a massage therapist this afternoon :) When you say lazy glute...what does that mean and how would I know if I have that? I will try the tennis ball idea too, thank you!
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My glute muscle stopped firing and atrophied. I think it was largely because I was doing most non-weight bearing cardio (swimming & biking). In any case, it was very difficult to teach the muscles to activate again & regain my strength. My hamstring was compensating for the weak glutes.
 
I am not Cather, I am not a physical therapist, and I didn't stay at a Holiday Inn last night, but...I can say I have ignored pains and injuries and not let them heal and....I'm so much for the worse for it years later.

It's hard to not work out now until you see the specialist, yes, but...it'll just do more damage in the long run (from personal experience).

Good luck!
 
Thank you all for your advice and information. This is all very helpful. I do want to be able to work out for years and years to come, so I keep reminding myself that a couple of months isn't that long.... :) I did see a massage therapist last week, and it was amazing the difference it made. I know I still have a long road of recovery ahead, but just one session with the therapist really loosened up the tendon. I had not made any noticible progress with increasing my range of motion on that leg since it had started hurting, and just a few days after the massage, I am very noticably more flexible. Also, a lot of the tightness is gone, I noticed the next morning when I got out of bed it didn't hurt when I walked. I still have soreness and tightness, especailly after sitting, so I know it still needs to heal, but I am very encouraged by the progress I am seeing (finally!) I am also doing self-massage and stretching and using the foam roller every day, followed by icing, and have an appointment with the massage therapist again on Thursday. I am very encouraged that there is a light at the end of the tunnel :).
 
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