Hi, I damaged my hamstring area when stretching in a splitz position. I though I heard a pop noise. That was almost 3 months ago and it is still painful in buttocks to sit (both sides) and pain at top where hamstring meets (?) Glut. I can walk without any pain.
Apologies, I have no medical background.
At 59 years of age I understand that healing is much slower, but am worried that it does appear to be improving. Is this something I need to see a doctor about or do I just sit it out and wait for the healing process to finish.
Thanks for the post and welcome to the forum, though I wish it were under different circumstances. This sounds like a frustrating experience, especially given the length of time since the initial injury. I’m not sure how familiar you are with our approach to injuries, but most of the time we prioritize movement over “sitting it out”. Of course, we also need to address the specific symptoms you are describing.
At 59, your recovery rate may differ from a 20-year-old depending on habitual activity levels and fitness, but your body is still remarkably adaptable and capable of healing. A “pop” sensation followed by pain where you’re describing may be something like a proximal hamstring strain, though “naming” it doesn’t really change what we’ll do about it.
The fact that you can walk without pain is an excellent sign. It means the area is currently able to tolerate low-level loading. However, the persistent pain when sitting suggests that the area has become sensitized. When you “sit it out” and wait for healing to finish, you often inadvertently allow the tissues to become more sensitive to pressure and stretching because they aren’t being gradually exposed to load.
I can’t comment on whether you personally should or shouldn’t see a doctor, as I’d need more information. That said, we generally suggest seeking a medical evaluation if you experience:
Significant muscle weakness (e.g., you cannot bend your knee against resistance).
Significant bruising or a visible “gap” in the muscle belly.
Numbness or tingling in the groin or down the leg.
If your only symptoms are pain while sitting or stretching, a good doctor would likely suggest physical therapy, though the quality of that varies (like many things).
Because this has persisted for three months without improvement, a consultation with our Pain and Rehab team is going to be the most efficient way to get a specific plan for getting back to your previous activity levels.
Outside of that, the goal is to find the “entry point” for loading the hamstrings and glutes in a way that is tolerable.
Modify the stress: If sitting is painful, use a cushion or change your sitting position frequently to reduce the constant pressure on the attachment point.
Alter training: If the injury happened during a split, your instinct might be to stretch more, but if the area is sensitized, aggressive stretching can actually make it worse.
You should lift. We recommend starting with low-intensity exercises that you can perform with minimal pain (e.g., a 0-3/10 on a 10-point scale). This might start with something as simple as a glute bridge or a very light leg curl.
For a more detailed look at how to manage these types of tweaks, we have the following material: