Yoga Butt – A Genuine or painful Injuries

 

Hip Pain Relief Stretches – 5 Minute Real Time Routine

Video taken from the channel: AskDoctorJo


 

Yoga for Piriformis Release & Stabilise the External Hip Rotators

Video taken from the channel: Helen Clare Yoga


 

Best Exercise for Buttock Pain (Piriformis Stretch)

Video taken from the channel: Milton Chiropractic Clinic Cambridge


 

HOW I HEALED MY HAMSTRING INJURY

Video taken from the channel: Anita Goa


 

Yoga Stretch AVOID ‘YOGA BUTT’ INJURY

Video taken from the channel: Michael Barber


 

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Video taken from the channel: AskDoctorJo


 

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Best Self Treatment Techniques To Get Rid Of Piriformis Syndrome

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Best Exercise for Buttock Pain (Piriformis Stretch)

Video taken from the channel: Milton Chiropractic Clinic Cambridge


 

Yoga for Piriformis Release & Stabilise the External Hip Rotators

Video taken from the channel: Helen Clare Yoga


 

HOW I HEALED MY HAMSTRING INJURY

Video taken from the channel: Anita Goa


 

Yoga Stretch AVOID ‘YOGA BUTT’ INJURY

Video taken from the channel: Michael Barber


On the contrary, it can be a real pain in the you know what, especially if left untreated, which is why it’s important to understand how to recognize and recover from a yoga butt injury if you. Yoga butt is, of course, just a casual name for what in most cases is medically referred to as a high-hamstring tendinopathy. “The tendon at the proximal portion of hamstring muscles. However, the pain that comes with yoga butt, according to Maha Yoga Studio, can present itself in other ways, such as a pins-and-needles sensation on the sides of your glutes or calves, or a sharp. Yoga butt is actually an injury that commonly occurs in beginner and advanced practitioners alike. For a lack of better words, it’s certainly a pain in the arse.

Looking at teachers, advanced, and beginner yoga participants, there’s many that experience frustrating aches and pains. Yoga butt is the culprit. Overstretching.

Yoga is great for those with tight hamstrings. Too much flexibility can lead to injury. Read this post to avoid a painful yoga injury, keep your butt muscles healthy, and keep your body free of pain from too much stretching. You can get an injury doing yoga?by.

Niki Vetten. ‘Yoga Butt’ is a term for a range of symptoms frequently experienced in Ashtanga and other forms of Vinyasa or Power yoga after a few months of regular practice. It often starts as. Pain or discomfort at either of the Ischial Tuberosities (sit-bones) Discomfort in all forward bending and a feeling that the hamstring won’t stretch. Relieving muscular and fascial tension around the area of disc injury through other yoga asana could promote resolution of your symptoms, addressing not only the muscles of the back of the legs, buttock and spine, but also anterior hip muscles, such as the quads and psoas. Tight piriformis by itself can cause the pain in the butt, but the situation becomes worse if it presses on the sciatic nerve that passes underneath (and for some people right through) the piriformis muscle.

Location: The pain can show up in the middle of the buttock, in the lower back or anywhere along the pathway of the nerve. It can also manifest as numbness or weakness in the leg. The Verdict: Yoga isn’t supposed to hurt As is the case with anyone engaging in a physical pursuit, people doing yoga can sometimes tweak their backs, pull their hamstrings or hurt their necks. Pain in the buttocks can make it difficult to walk, run and stand. Exercises for buttock pain may offer relief from aches caused by injury, arthritis or repetitive movement.

The best ones are those that strengthen the glutes as well as the muscles surrounding the joints in your hips and lower back. Video of the Day.

List of related literature:

The pain on passive medial rotation of the extended hip (Freiberg sign) is also elicited, because this action stretches the piriformis.162 Burning pain and hyperesthesia may be felt in the sacral and/or gluteal region as well as in the sciatic nerve distribution.

“Orthopedic Physical Assessment” by David J. Magee, BPT, PhD, CM
from Orthopedic Physical Assessment
by David J. Magee, BPT, PhD, CM
Elsevier Health Sciences, 2013

Typically, these are women with a history of trivial trauma to the buttock, who have exquisite buttock tenderness near the sciatic notch, and EDX findings of a mild axon-loss sciatic mononeuropathy, with or without an inferior gluteal mononeuropathy.

“Neuromuscular Disorders in Clinical Practice” by Bashar Katirji, Henry J. Kaminski, Robert L. Ruff
from Neuromuscular Disorders in Clinical Practice
by Bashar Katirji, Henry J. Kaminski, Robert L. Ruff
Springer New York, 2013

Gluteal: I A tense, swollen buttock following a mechanism of severe contusion, such as a fall from a height.45 The swelling in the buttock can result in necrosis of the gluteal muscles or sciatic neuropathy, or both.

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

The incidence of gluteal ruptures is unknown, but gluteal medius or minimus tears have been reported in from 4% to 20% of patients undergoing total hip replacement and in approximately 25% of patients with femoral neck fractures.

“Campbell's Operative Orthopaedics E-Book” by S. Terry Canale, James H. Beaty
from Campbell’s Operative Orthopaedics E-Book
by S. Terry Canale, James H. Beaty
Elsevier Health Sciences, 2012

Gluteal stretch: Supine; on involved side, hip is slightly abducted, and patient brings hip and knee into flexion to stretch the buttock muscles (Figure 7-12).

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

Discomfort or stretching/burning pain in the superior gluteus maximus muscle or it’s fascia (lateral hip) with restriction of flexion or combined flexion-adduction activities.

“Maitland's Peripheral Manipulation E-Book: Management of Neuromusculoskeletal Disorders Volume 2” by Elly Hengeveld, Kevin Banks
from Maitland’s Peripheral Manipulation E-Book: Management of Neuromusculoskeletal Disorders Volume 2
by Elly Hengeveld, Kevin Banks
Elsevier Health Sciences, 2013

When it comes to the glutes, any injury affecting the spine or lower body will result in some degree of gluteal inhibition (reduced activation and contraction), even stubbed toes and ankle sprains.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Tendinosis and tears of the gluteus medius and gluteus minimus were a common finding in an magnetic resonance imaging (MRI) study of patients presenting with buttock, lateral hip, or groin pain.23 Recent work by Khan et al.24 has shown that most cases of tendinopathy are in fact tendinosis, not tendonitis.

“Pathology and Intervention in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2008

• Referred pain: Pain referral is along the inferior or inferior-lateral aspect of the sacrum, the gluteal fold, or insertion along the iliotibial tract.

“Trigger Point Dry Needling E-Book: An Evidence and Clinical-Based Approach” by Jan Dommerholt, Cesar Fernandez de las Penas
from Trigger Point Dry Needling E-Book: An Evidence and Clinical-Based Approach
by Jan Dommerholt, Cesar Fernandez de las Penas
Elsevier Health Sciences, 2013

Attending yoga classes occasionally is a formula for injury because you will have stiffened up in the interval since your last class and, intending to squeeze the most out of the session, you risk slipping your disc in the process.

“Body Renewal: The Lost Art of Self-Repair” by Jay Glaser
from Body Renewal: The Lost Art of Self-Repair
by Jay Glaser
Lotus Press, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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268 comments

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  • i actually initially hurt my right hamstring at the end of may, and my left in mid july. can i still heal them quickly? i’m a dancer and play softball so now that the softball season is over(i was the main pitcher) i am trying to heal myself so i am ready to dance in the fall. i take summer classes, should i not take them at all or just mark the things that hurt? is jumping ok? should i not dance entirely? thanks

  • Hi Jo, thanks for this video! I have very tight hips and this has helped. On your third stretch, I get sharp inguinal pain on the left with the left stretch. Do you recommend anything to give that region a deeper stretch or just keep doing these and eventually the tightness and the pain will go away?

  • This lady has really helped me. I had the same injury also by falling badly. I was in agony and on day 10 was no better, I decided to listen to her advice on ice packs. Wow what a help it’s been in just 24 hours I can see such improvement. Thank you so much.

  • rest is one of the best thing you can do to cure it but if you are facing hamstring problem continuously then try wearing compression shorts, i play football and it helped me get back to the ground as i used to have this problem whenever i take a sprint.

  • Hi Anita,
    Does that mean I have to rest all the time and refrain from doing ANY exercise during the healing period? Since I need to maintain/lose some weight, is there any exercise I can do while letting my hamstring heal? How do I stay in shape during the healing process other than a balanced diet without much exercising? Please help! Thanks!

  • really enjoying the “real time” videos! not sure why, but when I’m doing exercises it seems to be more motivating to follow a real time video!

  • This can easily become chronic hamstring tendonopathy which is awful. The key is strengthening glutes thru bridges & targeted hamstring exercises that do not compress the tendon such as those using workout ball & ZERO stretching; esp forward bending. Next is eccentric only targeted hamstring/glute strengthening exercises. Search YouTube for examples. I was training for marathon 21 years ago when mine started & got really bad. It’s from hamstring dominance & lack of glute activation/firing. I’ve since had it many times on & off over years as an active person & it SUCKS. Doctors say it’s essentially tendonosis now (no longer inflammation) I had been doing well for couple years but recently took up yoga & it’s back w/a vengeance. Stretching w/compression is THE WORST thing for this affliction making yoga extremely problematic for those of us dealing with chronic condition.

  • I had my L5/S1 fused. I’m 7 weeks out from surgery. I was doing my walking and tripped and fumbled on uneven ground. Well the piroformis muscle has been excruciating. I tried this tonight so I’ll see how i feel in the morning. But my god that muscle is causing so much pain

  • My knee hurts when I put pressure on it especially when I try to run or jog on the spot. I don’t know what happened it just started hurting. Will this help? I tried doing stretching and that helped but as soon as I moved onto the strengthening bit of the exercise, it put too much pressure on it and it hurt afterwards.. help!

  • It’s been 8 weeks for my grade 1 hamstring injury and It still hasn’t healed completely I think mainly because my pt is closed but also the first two week of my hamstring injury I didn’t know I pulled it so I I didn’t treat it I think that might be why it’s taking so long to recover but I do stretches that the pt recommended for me it was recovering at first but i don’t think it’s recovering anymore do you have any tips on how to recover my hamstring faster I did not expect my grade 1 hamstring taking this long to recover btw my hamstring injury is under my knee

  • Due to hip issues, I could never stretch the muscle far enough to make a difference so needling sorted this for me. As soon as the first needle went deep into the muscle the relief was organsmic!!!

  • Amazing. Thanks so much Helen. I have had hip problems for 3 years. Different diagnosis and even surgery on my hip. Your yoga is the only thing that has worked. I love it. Now that your yoga helps so much I think I will see a neurosurgeon to get a diagnosis on piriformis, maybe this is what has been causing the pain. If it is confirmed then I already have a massive headstart from your exercises. I’ve done a week and feel amazing!

  • Hi, I’m going to be have patella realignment surgery this coming November, would you recommend I do this most days to get my knee ready for surgery?

    Many thanks

  • Hi Anita, I strained my hamstring 2 months ago sprinting uphill and it has not improved. I have been stretching and doing light exercising. After seeing this I won’t be stretching but wonder if I should go back to icing? Do you recommend massaging it? Thank you.

  • I basically had the same thing with you Ma’am. I pulled my left hamstring, high up right under my butt in 2018 running track I was a long jumper and I extended my leg too far on my last jump and pulled it well I fell in the sand. Now I can walk and run but im hesitant to run full speed. Like when I stretch it i still feel that pain or when I do goodmornings or rdls i still feel it its not a “feel good pain” its more of a “stop and sit down pain”. I do bridges and I got a new roller and other suggestions as far as strengthing it? I would really appreciate it. Thank You so much for this video.

  • Please help me anyone: my hamstring injury is only mild at the moment. I am a dancer and I’ve had it for over a month now. It only hurts when I kick my leg, so when stretching the hamstring or outer hamstring or specifically using the hamstring muscle. But dancing uses that a lot. The longest chance I’ve had to rest it is 4 days and it didn’t get better then, mind you, I didn’t roll out my muscles during those days but I also didn’t do any exercise. I have been pushing it but I can’t take a break because I have competitions coming up in the next few weeks. What do you think about epsom salts, magnesium spray and heat creams? Do they help? What should I do? Please help!

  • Is there anywhere you would have photos of what your hamstring looked like? I can bear weight and walk virtually pain free since I injured it. I didn’t hear a pop but I have bruising that is scaring me. Today is exactly 1 week. It hurts most right above my knee. I am a serious athlete and watched videos of PTs saying this ends a lot of careers which terrifies me although I have no pain under my butt where they say is the hardest area to heal. Been doing ice wrap ibuprofen some elevation and trying to stay off it but it’s hard as I can walk pain free. Any photos or suggestions are very appreciated thank you. I have photos of the bruising I just dont know how to share here.

  • Awesome stretches!!!!! Thank you so much. Wanted to add that one of the causes of piriformis syndrome is hyperlordosis (arched lower back). These stretches really helped me today. I appreciate you posting this.

  • Your video was God sent!! I strained my hamstring 3 months ago and no matter how much I tried to RICE, the sharp pain was always there. I went back to yoga 6 weeks ago and in some part it helped strengthening other muscles, some part it felt like it made my hamstring worse. I stopped stretching in the wrong places and started doing what you said from 6:44 onwards and O M G, 3 sessions later my hammy hasn’t felt this good for months, 90% of the pain is gone! Thank you Anita, bow pose saved my life:D

  • Hi dr Jo
    After my normal delivery a year back my knees are not like earlier.
    I mean i feel weakness there after standing for long, i have to use stairs more often during the day, can sit on knee or crossed legs for long.
    Will these exercise be useful or any other if u can help plz.
    Thank you

  • I have a frustrating question Doctor!!
    So I have been struggling with osteoarthritis in my Ankle for 8 years now, at first I couldn’t do anything I was in severe pain 24/7, for the past few years the pain got easier and the past 1.5 year I started running which I couldn’t do before because it was impossible to attempt and I been working out recently, now here’s the question my ankle is not as stiff as before but it’s still not a 100% flexible so I’m struggling I squat “now can someone with osteoarthritis in the ankle possibly get the flexibility back with stretching even doe they have osteoarthritis or am I going to be stiff forever???

  • Hi Helen, I just wanted to let you know your particular exercises in this sequence completely changed my life. For 4 years, I have been dealing with a major issue where I couldn’t sit comfortably anywhere and hold my children or pick up groceries or do very simple tasks because of my piriformis muscle. I did have back surgery which fixed a herniation the back pain 2 years ago but I still had trouble sitting or being mobile. After a few more years I got another MRI and EMG and found everything was clear but I still had pain. The doctor suggested I had Piriformis syndrome & an IT band issue. That night I found this video and immediately felt a release of that muscle! All of my mobility came back 100% so thank you!!!!! They were the perfect exercises!!!

  • I have been experiencing this pain from the last 4 months.. did a lot of stretching to heal it but the pain has never gone. now I understand it’s a hamstring pain.. will try ice therapy n post u. Thanku

  • I tore mine doing the splits ohhh man i was hurting for a month. Still recovering 2 months later i can’t do the splits anymore have some scarring ��

  • Hello, very helpful video thank you! I pulled my hamstring 4 weeks ago after a split I did without having stretched well! I ve been resting an icing a lot although I know i did a few mistakes like stretching it a bit by mistake or the fact that I went dancing once after the first two weeks! But I realised it was cured yet and i haven’t done it again! Although I would like to ask you a few questions:
    Did you continue icing it all 6 weeks?
    -Did you have an ematoma?
    -Is one hour walking per day bad of it? Or maybe cycling?
    -Do you know if sunbathing can harm it?
    Hope you can help me a bit
    Thanks a lot!

  • Dear Doctor Jo, I’ve been doing those stretches, activation and today I was in a kind discomfort from my hip to my knee, cramps?! over stretching?! I can’t squat! �� any suggestion?! Thank you for your videos!

  • Amazing. Thanks so much Helen. I have had hip problems for 3 years. Different diagnosis and even surgery on my hip. Your yoga is the only thing that has worked. I love it. Now that your yoga helps so much I think I will see a neurosurgeon to get a diagnosis on piriformis, maybe this is what has been causing the pain. If it is confirmed then I already have a massive headstart from your exercises. I’ve done a week and feel amazing!

  • Iam a Athlete.My hamstring muscle took more than a year to heal.After 5 months bed rest,i started cycling,jogging and physiotherapy.It take time…….but will be OK��

  • Hi Helen, I just wanted to let you know your particular exercises in this sequence completely changed my life. For 4 years, I have been dealing with a major issue where I couldn’t sit comfortably anywhere and hold my children or pick up groceries or do very simple tasks because of my piriformis muscle. I did have back surgery which fixed a herniation the back pain 2 years ago but I still had trouble sitting or being mobile. After a few more years I got another MRI and EMG and found everything was clear but I still had pain. The doctor suggested I had Piriformis syndrome & an IT band issue. That night I found this video and immediately felt a release of that muscle! All of my mobility came back 100% so thank you!!!!! They were the perfect exercises!!!

  • I have been experiencing this pain from the last 4 months.. did a lot of stretching to heal it but the pain has never gone. now I understand it’s a hamstring pain.. will try ice therapy n post u. Thanku

  • when you were speaking about the piriformis muscle and the siatic nerve running thru the piriformis.. what exersises would i do to release? i was doing yoga and I was in wheelchair for 2 months last year. I cant lunge or even warrior 12 and 3 pose. Even laying flat on floor hurts so much. Ive been to chiro and Rmts but get some releif but happens again. im walking now but stairs anykind walking anything over 20 mins, leg stretching triggers pain. im working on my inflamatory levels amd ph level atm with diet and herbs but just wanting to stay active is a real pain literally..this was a great video because of how u explained thw medial abductor. made sense. i just need to find away to let the piriformis muscle go with out triggering siatica..in both legs.

  • mam i am from india. i have problem in hip pain. kindly suggest me some exercise.my whatsup con. is 8052051154. kindly text me when u r free.

  • I do very competitive dancing and I injured my hamstring about 6 months ago. I don’t get a break to rest and let it heal and I don’t know what to do about it…

  • My pain is more on/ just behind sometimes in front of the hip bone, but I do the figure 4 stretch, some strengthening as well. Nagging for about a year off and on.

  • Very good. I had results immediately and I was surprised how difficult this stretch is. I had to lay on the bed and use the wall lo lift my leg. I was too out of shape for it.

  • Thank you for this video. I injured my proximal hamstring 6 weeks ago. I do light stretching. I have iced, ibuprofin. I just started PT. Every little thing seems to keep it inflamed and painful. I am so frustrated with my limitations. I am going to try your suggestions. So yours is 100% healed now?

  • Hi Doctor Jo, would this help with sacroilliac joint? I get a lot of pain in my hip, both the lower back area and the hip crest. I do various stretches but it’s always there.

  • Are you confronting slumber issues for the problem of some other joint pain, neck, shoulders, back or your knee? It’ll provide your capability to sleep like infant. [More Details Here=> t.co/XUdkHHgx0Y ]

  • Hello Mam,
    I am from India.

    Thanks for sharing your very valuable experience.

    I recently injured my hamstring (left side).

    And this information is really helpful.

    Will keep update the progress!

    Thank You

  • Jesus Christ I needed that. Almost immediate relief. Suffering terrible lower back pain raidiating into the left side of the buttocks. Noticed a giant knot and found this video. Life saver

  • Dr. Jo, I used to love to do the figure four piriformis stretch but, I have not been able since last April 2019 because of my left knee. Perhaps as I continue to strengthen my knee I will be able to do it again. Do you think with all your videos this might happen eventually?❤

  • I pulled my hamstring yesterday while holding the splits�� I started using ice as you suggested. I was wondering if it is safe to do squats, leg lifts and kickbacks…

  • madam i diagnosed with mystheniagravis,which is a serious muscle disorder from last 4 yrs and im in medication now. from last 3 months i just started walking in the morning daily and i am walkg better than before and even my muscle got strengthened but suddenly when im walkg my thigh muscle became stiff and after sometime i got relief and startd walkg slowly…and my question is can i try this exercise to strengthen mu knee muscle or should i keep away from this exercise.

  • This is a great video, thank you! I am 4 months after my right hamstring injury and almost a year from another injury on my left adductor/hamstring. When I do a pancake stretch or splits now, it is still very uncomfortable and extremely tight on both legs, it takes a good while to relax and increase my stretch. I have been strengthening the surrounding muscles since but I wonder will it ever feel the same again where no twinges occur? How does yours feel now?

  • people are complaining about pain in the articulations!!! they don’t know yet that chiropractic doctors are here in different parts of the civilized world to help you very fast and efficiently in a scientific way!! these pains have also consequences on your whole body health that is why it is important to do the right actions.and not just trying to do anything.your health is your most precious value!!!

  • Please help me anyone: my hamstring injury is only mild at the moment. I am a dancer and I’ve had it for over a month now. It only hurts when I kick my leg, so when stretching the hamstring or outer hamstring or specifically using the hamstring muscle. But dancing uses that a lot. The longest chance I’ve had to rest it is 4 days and it didn’t get better then, mind you, I didn’t roll out my muscles during those days but I also didn’t do any exercise. I have been pushing it but I can’t take a break because I have competitions coming up in the next few weeks. What do you think about epsom salts, magnesium spray and heat creams? Do they help? What should I do? Please help!

  • Thank you so much! I’ve gotten myself a minor hamstring nagging bit of pain 8 months ago, just watched your video, assumed bow pose for 2 minutes and I cant believe it the pain is gone and with it even better my range of motion is restored! Such great advice! Thank you again, I am overjoyed!

  • I pulled my hamstring since 2014. But it never healed until now. �� every time i stretch it hurts. If i dont stretch for years will it heal back? Because i remember not stretching for a long time then when i stretched i heard it snapped.

  • That was tremendously helpful! I’m not doing yoga yet as I’m getting assessments on hip problems but this has helped identify many things that I can do to help stretch, support and even identify what I’m doing that might be antagonising the issue. Great stuff! Thanks.

  • Great mantra. There are so many moves we can do. I am strengthening other parts of my body to be ready to deadlift when my hamstring is healed, off course start light. lol

  • So helpful! I was transitioning from side plank to front splits in yoga when I heard three pops in my hips/lower butt. I took a week of rest, but went to do light yoga on day 6 and, man, the next day proved to me I need to rest more! Do you think it is okay to strength training and do upper body weights while I wait for this recovery?

  • i’m a young athlete that’s rather tall for my age, my knees get really sore within a couple minutes of my practices would this help with that

  • I heard the terrible crack today!! No doubt I will not be able to move tomorrow����. EVERY time I get going on a routine, I throw something out! I will try your suggestions

  • Hello Mam,
    I am from India.

    Thanks for sharing your very valuable experience.

    I recently injured my hamstring (left side).

    And this information is really helpful.

    Will keep update the progress!

    Thank You

  • Dear Doctor Jo
    If i can do the long arc quad, should i bother with the short arc quad?
    Is there any added benefit to holding the leg up before bringing it down?

  • Hi Anita. I pulled my right hamstring about four weeks ago and just didn’t do any physical exercises at all. Went for a short run today and it started to hurt again after 3.5km. I walked the last km back home. Your logical advice on healing this problem seems very good and I will start tomorrow. I’ll let you know how I get on. Thanks once again for the super video. xx

  • This couldn’t have come at a more perfect time for me. Thank you for explaining so well, love your channel. Such a wealth of fun and useful information:)

  • Thank you…….sooo… Much I am suffering from morning so I saw this and I did just two times I got relief 50percent once many many thanks sir

  • I know this isn’t a related video, but it would help a lot if you could tell me a stretch I could do to get rid of the pain in the tendons behind my knee. I over extended my knee and it’s been hurting for a few weeks and the stretches I’ve been doing have not helped. Also I am new to your channel, so if you already have a video relating to this that would be great to know.

  • Have the pain from a month, after this stretches Got relief.. But after 15 20mins it again starts paining in buttock.
    How much time it takes to recover?

  • Thank you for this video. I injured my proximal hamstring 6 weeks ago. I do light stretching. I have iced, ibuprofin. I just started PT. Every little thing seems to keep it inflamed and painful. I am so frustrated with my limitations. I am going to try your suggestions. So yours is 100% healed now?

  • Lunges will fix it for some people (once you are strong enough, after physical therapy). Pt is just maintenance before you go to a nursing home. Do real work and learn personal training.

  • I’d had ligament injury 4 and half years ago and still my knee is making creaking sound and have pain. So will it be good to follow all your exercises

  • Namaste helen thk u for this video.
    im 60 years old
    i had a small lesion on the left hip muscle with inflamation so doing external rotation is very painful as pigeon in yin yoga i cant do it.
    Sitting on meditation with a small cushion under my left hip its also painful. Doctor said to do injection of cortison but i refuse im allergic.
    I ate some turmeric supplement what is yr suggestion to doing soft exercice. Thk u.
    Could u reply on my mail [email protected] gmail.com. Anita

  • Wow just what I seem to have due to geriatric and lack of activity; You are indicating exactly where I have symptoms; I am very informed on mild exercise to correct routine transient manual manipulation practitioner told me not to sleep on my side & methinks this is what caused it

  • Hi Jo thank you from New Zealand. My right hip sits slightly forward from pregnancy 12 years ago which I never addressed. Would I use these exercises on my right side or left side? Thank you

  • I pulled my hamstring about 3 weeks ago. I’m a dancer so it is very important that it heals quickly. It hasn’t healed yet but I’m still dancing and I don’t get a break. It’s so hard doing a sport and trying to heal something. Hopefully it will heal in the next couple weeks.

  • Purchase a printable worksheet with the Knee Strengthening Exercises in this video here: https://www.askdoctorjo.com/buy-knee-strengthening-worksheet
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    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I just had this injury about a week ago. I tried rehabbing for a week and everything felt better but as soon as I started sprinting the pain came back. I have practice starting in 6 weeks, will I be healthy to perform by then? Or is this going to take much longer?

  • Hi! If i start doing these every day how much time before i feel relief from daily hip pain? Approximate time frame that would be normal to start seeing change? I am 29 years old

  • Thank you so much! I’ve gotten myself a minor hamstring nagging bit of pain 8 months ago, just watched your video, assumed bow pose for 2 minutes and I cant believe it the pain is gone and with it even better my range of motion is restored! Such great advice! Thank you again, I am overjoyed!

  • Thanks for this video. These excersices god rid of my pain. One week with it now its gone. Thanks Doctor!! I just subscribed to your channel. ��

  • Dear i have pain in centre portion not in right or left. Paining immediately after sitting not due to prolonged sitting. Will it be useful? Or any other excercise?

  • For months I had pain from my back and buttocks, went for exrays they didn’t find anything. Today I tried these stretches didn’t think they would work, but actually I noticed such a difference. It helped so much. I wish I did this sooner. Thank you so much!��

  • I’m so worried now ���� I pulled my left hamstring back of thigh, in the middle of knee and butt 3dys before during dance and I started ice treatment at home itself.. didn’t consult a doc.. Blood clots have been decreased but I cldnt put pressure on leg, feeling pain in knee but now I have to travel aftr nxt 5 dys… is it OK??? Bcz it’s compulsory I booked my plane tickets too ������������������

  • Awesome stretches!!!!! Thank you so much. Wanted to add that one of the causes of piriformis syndrome is hyperlordosis (arched lower back). These stretches really helped me today. I appreciate you posting this.

  • Hello i need help i have bad posture and more developed chest than back and i wonder shoud i train my chest or only back and never chest

  • Hi. Thank you Anita. I love the spiritual insights, very similar to mine. It really helps to hear another expressing viewpoint that support mine. I really needed to hear the words you spoke. I have been keeping the faith and now and again be brought back to certain ideas like ” what I can do” and be gentle giving the body permission to inform. It’s wonderful there are like minds on the planet. I so appreciate you helping me refocus circular thinking and expand. This is truly one of the “good” things in life. Thank you for presenting your video on youtube. Linda

  • Hello, very helpful video thank you! I pulled my hamstring 4 weeks ago after a split I did without having stretched well! I ve been resting an icing a lot although I know i did a few mistakes like stretching it a bit by mistake or the fact that I went dancing once after the first two weeks! But I realised it was cured yet and i haven’t done it again! Although I would like to ask you a few questions:
    Did you continue icing it all 6 weeks?
    -Did you have an ematoma?
    -Is one hour walking per day bad of it? Or maybe cycling?
    -Do you know if sunbathing can harm it?
    Hope you can help me a bit
    Thanks a lot!

  • I pulled my hamstring about 2 months ago and I have the track season starting on March 11th. I rly need it to be healed by then at the latest! I’ve been taking good care of it but I’m worried about it not being ready on time even tho it should be. Any tips?!

  • How long did you have to wait until begin stretching? I pulled my hamstring severely, the next day when I did stretching, I could actually feel the muscle tearing. Its been three days since the injury and trust me, it hurts as hell and I bet its going to take a long time recover.

  • Miss could you������������������������ please help me out how to make my curves nee straight up if I have a straight nee I can join Dance competition ���������� It is my aiming to become a good Artise mean Singers and Dancers

  • I injured my back a couple of weeks ago doing a sumo squat with dumbells. Two days later i was drinking and ignored the problem (alcohol..)and made it way worse when doing tricks into water. I woke up the same night in severe pain, I could not move or lay still comfortably. I was screaming in pain and my friends called the ambulance. The doctors told me I dont have hernia after doing some simple tests. No pictures… last week I woke up and I couldn’t feel my left leg at all, but this resided quickly. I have been on heavy pain medication since this happened and I cannot walk upright anymore. I think I may have torn this muscle badly and it has become inflamed. The doctors are not giving me any pointers, what do I do!! Is this a normal injury when doing sumo squats?!

  • I tore mine doing the splits ohhh man i was hurting for a month. Still recovering 2 months later i can’t do the splits anymore have some scarring ��

  • I think I hurt both of my hamstrings. My right leg was hurt from stretching too far with trying to do the splits and now my right hamstring was hurt yesterday when I tried to get up from the floor. I don’t know what to do and I’m stressed.

  • hey,if anyone else wants to discover exercises for stiff hips joints try Letza Joint Relief Lessons (just google it )? Ive heard some interesting things about it and my co-worker got amazing success with it.

  • Its been a month now,it sometimes hurts in my butt as well as behind my thighs.can’t explain sometimes it hurts all over.coz of the lock down can’t see a therapist. I still can do yoga but I cannot bend down on to my left side it hurts,but right side I do it without any problems. Will all this help Anita?

  • I strained mine just over 2 months ago playing football. Been doing all the stretches and stuff that my physio advises me to do but it’s still really bad. When going anywhere near a sprint it just feels like it’s going to snap again. Maybe it’s time I called it quits. I felt it go wonky yesterday when picking up a heavy object (Probably due to drive through legs). I start training again in like a week and my coach won’t be happy when they find out I’m still hurt after all this time while others are back from theirs ready to go. I want to give up but as you say patience is a virtue. I’ll keep going I guess ��

    Anyway Great video I had done most of the things you have done. Only thing that’s going to fix my hamstring now I think is just getting a new hamstring ��

  • Iam a Athlete.My hamstring muscle took more than a year to heal.After 5 months bed rest,i started cycling,jogging and physiotherapy.It take time…….but will be OK��

  • Your video was God sent!! I strained my hamstring 3 months ago and no matter how much I tried to RICE, the sharp pain was always there. I went back to yoga 6 weeks ago and in some part it helped strengthening other muscles, some part it felt like it made my hamstring worse. I stopped stretching in the wrong places and started doing what you said from 6:44 onwards and O M G, 3 sessions later my hammy hasn’t felt this good for months, 90% of the pain is gone! Thank you Anita, bow pose saved my life:D

  • Hi! Thanks for the video! I have a question. I am a fencer and I pulled my hamstring couple of days ago. I only hurts when I strech my leg, but I can walk, run, do squats etc…It is very important for me to train cause I have championships in a month. What should I do? Greetings

  • I hope there will be plenty more of Stu’s videos to be found! This is exactly the kind of explanation of practising yoga postures what I have been longing for. ��

  • How does it differ from bursitis,please? Or whats the difference between piriformis syndrome and bursitis,please?
    Thanks for your help in clarifying these two.

  • I pulled my hamstring yesterday while holding the splits�� I started using ice as you suggested. I was wondering if it is safe to do squats, leg lifts and kickbacks…

  • Hello mam.. actually i got my hamstring injury 3 days back while doing side split in my martialarts training class….thank u fr ur advice…nd if anything else that i can do..plz tell i wanna recover as soon as possible..������������…can u plz tell how much time it will take?..nd whether i should consult a doc or not?.plz hlp☹����
    Thank u❤ nd love from India��❣

  • I hurt my hamstring about 3 months ago doing a leap onstage I heard a loud pop and could barely stand on my leg, I just kept dancing on it because I was in the middle of a show. It’s just now started to feel a little better but I’m still not able to do my left split or lift it to a certain level, I’m starting to feel defeated and upset because I feel that it will never heal, I still have a few weeks until I start back dancing as we’re on a dead period right now and I just want to be 100% ready for the new season. I will definitely try everything in this video:)

  • Thank you so much. I injured my hamstring about two weeks ago. The first week I just thought my leg was cramping so I did some stretching and two days later the worst pain I’ve ever had. I’m on crutches now. Putting into practice RICE. I’m also using heat? Is that ok? I’m so scared to get back into working out. I can’t afford to be out of commission for who knows how long. Thank you again for your knowledge.

  • Helen I wanted to let you know that I’m so glad I found you after googling “yoga for piriformis”. I was having so much pain from a ten year old piriformis inury last week and this has given me so much relief. I’ll do it every day and all exploring your other running videos too.

    I wonder if you’d consider re-recording this with better audio?

  • I pulled my hamstring since 2014. But it never healed until now. �� every time i stretch it hurts. If i dont stretch for years will it heal back? Because i remember not stretching for a long time then when i stretched i heard it snapped.

  • Dr. Jo, I recently dislocated my patella in April and its still not 100% healed. Will these exercises help? Have you heard of any supplements that can strengthen or help speed up healing recovery process? TIA:)

  • Its been a month now,it sometimes hurts in my butt as well as behind my thighs.can’t explain sometimes it hurts all over.coz of the lock down can’t see a therapist. I still can do yoga but I cannot bend down on to my left side it hurts,but right side I do it without any problems. Will all this help Anita?

  • Hi! I don’t really feel pain in this area, but there was a time when I was foam rolling and I came across this spot. Some time spent on the spot helped ease my digestion so I knew there was something there that could had been a hidden problem? But now fast forward, I’m really glad to come across your video. Was able to try the two stretches, but facing some difficulties with the last one. I lay on the mat but couldn’t rotate my leg at all. Is this something I should be worried about?

  • I was in sooo much buttock pain after my gymnastics practice and this strech helped immediately!!
    I could barely walk but now i can do everything again! Thank you soo soo much

  • Jesus Christ I needed that. Almost immediate relief. Suffering terrible lower back pain raidiating into the left side of the buttocks. Noticed a giant knot and found this video. Life saver

  • Thank you!!! “Yoga butt” injury here and it’s no fun having made great strides in my Mysore practice over the last three months…This is helpful for focus.x

  • I have piriformis on the left side. Tried your exercises. Thank you for the routine, really useful!
    Noticed my left side is weak, my left hip is lots tighter than the right side. It seemed useful to compare left and right. Is it a good idea to do some for the right side as well?

  • I woke up with this pain, was I having some kind of nightmare during the night?
    Am having difficulty crossing the affected leg, hurts too much ��

  • Hello, I had a quad tendon acl reconstruction with meniscus tear and it’s almost a year and I’m still in pain when I squat or lunges, Bulgarians and etc. it’s a sharp pain on the outside of the knee. I have full flex with hypertension as well. What should I do to strengthen the knee?

  • How long after an injury like a stretched/partially torn MCL can you start doing exercises? Is it once your knee starts feeling normal and stable again?

  • I pulled mine on January by doing splits 2 days before my dance competition. I couldn’t lose the competition because there was no refund for my participation so for 3 days I did injections with many medicines so I can dance (I had to compete 2 days so that’s why I did injections for 3 days in a row). Ofc those days I was always resting and I only used my injured leg when I had to compete (and ofc I changed my choreography the last minute because I couldn’t do splits at all). It was stupid to compete but I had no choice, at least I brought one gold medal and trophy at home so I was rewarded for my try. After that I was in bed the whole time and I did physiotherapies. I still do physiotherapies but I still have pain. This injury really brings me down because I feel so useless since I can’t dance and I can’t work on my technique. The only “good” thing is that now we have quarantine so even if I wanted to practice on my technique, I can’t because I have no space at home. I really hope this stupid injury goes away soon and I’ll try to do what you did. Finger crossed and thank you for the video. It gives me hope because I’m not the only one with this injury!��

  • Thank you for the video! Can the squats you are demonstrating at about 8:30 be performed if you are using a walker for balance after a broken leg and surgery? The walker is not being leaned on or bearing weight. The leg has healed, but still needs improved strength and movement nearly two years after surgery.

  • Dear i have pain in centre portion not in right or left. Paining immediately after sitting not due to prolonged sitting. Will it be useful? Or any other excercise?

  • How long did you have to wait until begin stretching? I pulled my hamstring severely, the next day when I did stretching, I could actually feel the muscle tearing. Its been three days since the injury and trust me, it hurts as hell and I bet its going to take a long time recover.

  • Namaste helen thk u for this video.
    im 60 years old
    i had a small lesion on the left hip muscle with inflamation so doing external rotation is very painful as pigeon in yin yoga i cant do it.
    Sitting on meditation with a small cushion under my left hip its also painful. Doctor said to do injection of cortison but i refuse im allergic.
    I ate some turmeric supplement what is yr suggestion to doing soft exercice. Thk u.
    Could u reply on my mail [email protected] gmail.com. Anita

  • I strained mine just over 2 months ago playing football. Been doing all the stretches and stuff that my physio advises me to do but it’s still really bad. When going anywhere near a sprint it just feels like it’s going to snap again. Maybe it’s time I called it quits. I felt it go wonky yesterday when picking up a heavy object (Probably due to drive through legs). I start training again in like a week and my coach won’t be happy when they find out I’m still hurt after all this time while others are back from theirs ready to go. I want to give up but as you say patience is a virtue. I’ll keep going I guess ��

    Anyway Great video I had done most of the things you have done. Only thing that’s going to fix my hamstring now I think is just getting a new hamstring ��

  • I’m so worried now ���� I pulled my left hamstring back of thigh, in the middle of knee and butt 3dys before during dance and I started ice treatment at home itself.. didn’t consult a doc.. Blood clots have been decreased but I cldnt put pressure on leg, feeling pain in knee but now I have to travel aftr nxt 5 dys… is it OK??? Bcz it’s compulsory I booked my plane tickets too ������������������

  • Thank you. It took months just to figure out that I hard an issue with the proximal attachment. The physical pain was really bad, I couldn’t sit. The only relief came when lying on the bed on my chest. Anyways, thanks for your help and encouragement. Have just started strength training so I have a long way to go (5mths of pain) but knowing there’s light at the end of the tunnel is a blessing.

  • I think I hurt both of my hamstrings. My right leg was hurt from stretching too far with trying to do the splits and now my right hamstring was hurt yesterday when I tried to get up from the floor. I don’t know what to do and I’m stressed.

  • Hi dr.
    Iam from india, my knee ligament is broken in a bus accident eleven years ago, but it’s hurting Still. And from last week I have very bad pain. Plz help me����

  • Thank you… took me months to figure out what I’d done. to describe..not an overwhelming “snap” like you heard w/your injury…mine is…just like a pulled muscle…I’ve pulled muscles in other areas and this is how it feel…it’s aggravating to not lift weights.
    your advice is taken to heart.. ice, rest, trust…and I’m sure my wife has one of them foam rollers here somewhere…gotta find it.

  • what about if i feel my front hip flexes/psoas when i do double pigeon, I tried to balance my muscles from skate boarding years ago and found out i was out of balance when started doing yoga, and made it worse and now on one side my hip flexes/psoas is just crazy tight, i am not sure how to balance it what exercises to do, since i thought it was clam exercises i did but I’ve been doing them lately and it’s not become the same as the tight hip flexes. since clams are tightning the out glute would it be that and its just somehow tightened my psoas? i dont feel my glute tight in double pigeon though

  • I’m in good shape but recently have been at a dest job sitting for 8 hours. At 42 years old I never had a desk job, always on my feet. Now 1 month after i left the desk job my butt cheeks feel like they burn when I sit after 30 mins. Is this related? BTW, I dont have sciatica pain and can workout without a problem. Just sitting down burns.

  • What about neglected injuries? Is there any chance for the muscle to heal? I didnt tear the whole muscle, just some fibers, but it limits the range of motion in my tkd practice… plz I need help

  • I have scoliosis with a rod to my thoracic. From my sciatica to learning this new fitness stretch. I can’t wait to try to help my nerves and feel better

  • I’ve learned so much from this video, thank you, Stu! It’s very comprehensive and informative. I was wondering if you have any tips for people who have been diagnosed with FA impingement? Are there asanas that are safe for them to do whilst they wait for surgery? Thank you!!

  • I pulled mine last week I’ve been using the roller and have noticed the pain and tightness has gone from the back of my thigh to the front it’s like a rock at the moment.

  • Great video, very useful. Thank you. “… nerves get really pissed off if you smoosh them…” True statement, beautifully expressed.

  • Thanks Helen for you video, just a suggestion,. The sound can be improved with Bluetooth earbuds with microphone connected on your phone, You. will record video with the phone and the audio with the earbuds. I do appreciate so much your video,. Namaste

  • For months I had pain from my back and buttocks, went for exrays they didn’t find anything. Today I tried these stretches didn’t think they would work, but actually I noticed such a difference. It helped so much. I wish I did this sooner. Thank you so much!��

  • I pulled my hamstring sprinting then I tried to heal for a month I pulled it again I waited about half a year and I pulled it again and now I play soccer 2-4 times a week and I haven’t pulled it for about a year but I still feel it when I sprint my fastest

  • I got a brain injury and due to it…my left leg and hand suffers very much in all the physical activities and in walking also…Can you please make a video for it as it troubles me very much

  • Thank you for this video! I am curious how long did you spend doing the backbend work per day? Or do you have a similar video to the foam rolling one, but for strengthening?

  • Thanks for the video.
    One question: sometimes my knee make a noise like tuck while straighting with a sharp pain though the pain subsides in a few seconds. Is this serious?

  • I pulled my left hamstring so bad from a grand jeté falling into a splits���� it hurts so much and I’ve pulled both my hamstrings many many times from the same thing. Hopefully I heal faster because I’m a dancer and flexibility is key����

  • I just had this injury about a week ago. I tried rehabbing for a week and everything felt better but as soon as I started sprinting the pain came back. I have practice starting in 6 weeks, will I be healthy to perform by then? Or is this going to take much longer?

  • Hi
    My name is alyia.plzz solve my issue actually i was fine after birth of my daughter sudden i suffered in knee stiffness my serum uric acid was 6.8 i took tab zyloric
    Stiffness nature is i can not stand properly after sitting long time.x ray knew is normal

  • Hello,

    My name is Faith Martin, and I am eighteen years old living in Southern California.

    I have been dealing with chronic body pain for almost a year now. I fell on a treadmill last early August and dislocated my pelvis/hip alignment and all of that. I thought I broke my hand at the same time however, so I continued to work out weightlifting like I had been doing before I fell on treadmill. Pain began to show up in lower left glue ham tie in/ischial tuberosity area, which I now know after seeing MANY doctors and a good PT that it is most likely hamstring tendonitis. The left leg butt/glute still flares up a little time and again but not horrible. I can usually deal with it with ice. As with any tendonitis, good PT and progressively challenging the muscle is essential. I have been doing that for about 3 months to address the left ischial tuberosity tendonitis and it has improved A LOT. Continuing issues however that I have been unable to resolve, and my current PT cannot seem to resolve, is chronic pain/muscle tightness/spasm in the right leg, which is quite odd considering I never directly injured that leg. Theories include incorrect gait walking due to pelvic/hip misalignment, hip flexor tightness, TFL tightness, IT band, the list goes on and on. I have tried every single type of therapy under the sun. Chiropractor, PT, acupuncture, electroshock therapy, massage therapy, percussion, etc. and my right leg continues to be tight like it is sore and I have worked my right quad to death. I also have chronic flare ups of neck pain/tightness, which is so bad some days that I have to stay in bed. No idea what causes it and it is nearly unbearable. Muscle relaxer pills/advil don’t help long term in the way that I need them too. I still feel pain even when I take them.

    I realize this is a lot of info and quite overwhelming. Thank you for taking the time to read all this. Please respond, anything is appreciated. Do you think this could be a nerve tension problem (in terms of right leg)? Also, Within the past 5 weeks it has seemed to calm down and go away ish but I just went to the gym and tried to do old exercises but with like such low weight. how can I tell if my hamstring is just sore from a workout or if it is a tendonitis flare up? Thank you. I am all out of money to pay other PTs and all the other doctors… I am desperate.

    Blessings,

    Faith Martin

    Jeremiah 29:11

  • Hi Anita! I pulled my lower hamstring few weeks back and it was very painful, I couldn’t walk neither can I sit so I followed RICE n dat kinda helped me. I took rest for two weeks and started doing some light exercises to strengthen it…so after three weeks I joined my yoga class n I was doing pretty well but after each practice I feel little tightness n tenderness in my hamstring…is it ok?? Or shud I stop going for yoga classes? Please kindly help

  • Hi Anita!, thanks a lot for your video, I got an injury also, but I think that is also lumbar, I have like a contracture in my back (a lot of contractures because I have a pronounced scoliosis) and thanks to my lack of patience and I had a lot of ups and downs, right now I can’t walk a lot because a my toe bothers also a little when I walk… I started with pilates and it helps a lot, but I can’t still do a lot of bridges because my lower back it’s still not strong enough…

  • Thank you so much for this video! I’ve had an outer hip pain for the past few days and these stretches gave me some much needed relief.

  • Thanks I had. Pain in the butt and I thought it was having to much sex but I will try your way I will let you know what happens do I can get more tips of you xx

  • This can easily become chronic hamstring tendonopathy which is awful. The key is strengthening glutes thru bridges & targeted hamstring exercises that do not compress the tendon such as those using workout ball & ZERO stretching; esp forward bending. Next is eccentric only targeted hamstring/glute strengthening exercises. Search YouTube for examples. I was training for marathon 21 years ago when mine started & got really bad. It’s from hamstring dominance & lack of glute activation/firing. I’ve since had it many times on & off over years as an active person & it SUCKS. Doctors say it’s essentially tendonosis now (no longer inflammation) I had been doing well for couple years but recently took up yoga & it’s back w/a vengeance. Stretching w/compression is THE WORST thing for this affliction making yoga extremely problematic for those of us dealing with chronic condition.

  • I pulled my hamstring about 2 months ago and I have the track season starting on March 11th. I rly need it to be healed by then at the latest! I’ve been taking good care of it but I’m worried about it not being ready on time even tho it should be. Any tips?!

  • Hello,

    My name is Faith Martin, and I am eighteen years old living in Southern California.

    I have been dealing with chronic body pain for almost a year now. I fell on a treadmill last early August and dislocated my pelvis/hip alignment and all of that. I thought I broke my hand at the same time however, so I continued to work out weightlifting like I had been doing before I fell on treadmill. Pain began to show up in lower left glue ham tie in/ischial tuberosity area, which I now know after seeing MANY doctors and a good PT that it is most likely hamstring tendonitis. The left leg butt/glute still flares up a little time and again but not horrible. I can usually deal with it with ice. As with any tendonitis, good PT and progressively challenging the muscle is essential. I have been doing that for about 3 months to address the left ischial tuberosity tendonitis and it has improved A LOT. Continuing issues however that I have been unable to resolve, and my current PT cannot seem to resolve, is chronic pain/muscle tightness/spasm in the right leg, which is quite odd considering I never directly injured that leg. Theories include incorrect gait walking due to pelvic/hip misalignment, hip flexor tightness, TFL tightness, IT band, the list goes on and on. I have tried every single type of therapy under the sun. Chiropractor, PT, acupuncture, electroshock therapy, massage therapy, percussion, etc. and my right leg continues to be tight like it is sore and I have worked my right quad to death. I also have chronic flare ups of neck pain/tightness, which is so bad some days that I have to stay in bed. No idea what causes it and it is nearly unbearable. Muscle relaxer pills/advil don’t help long term in the way that I need them too. I still feel pain even when I take them.

    I realize this is a lot of info and quite overwhelming. Thank you for taking the time to read all this. Please respond, anything is appreciated. Do you think this could be a nerve tension problem (in terms of right leg)? Also, Within the past 5 weeks it has seemed to calm down and go away ish but I just went to the gym and tried to do old exercises but with like such low weight. how can I tell if my hamstring is just sore from a workout or if it is a tendonitis flare up? Thank you. I am all out of money to pay other PTs and all the other doctors… I am desperate.

    Blessings,

    Faith Martin

    Jeremiah 29:11

  • Both knees hurt when I squat, or walk up the stairs. When I run, it feels like their giving up on me. The knee sleeves help but they irritate my skin when I have them on for too long

  • Thanks for this. I have foraminal L5-S1 stenosis and the pain seems to have migrated from my lower leg and foot to my hip area (piriformis?). Would you suggest I do these or other stretches/exercises? Thanks.

  • Hi Anita. I pulled my right hamstring about four weeks ago and just didn’t do any physical exercises at all. Went for a short run today and it started to hurt again after 3.5km. I walked the last km back home. Your logical advice on healing this problem seems very good and I will start tomorrow. I’ll let you know how I get on. Thanks once again for the super video. xx

  • Hi Stu, I have a pain in my psoas. I tried different exercises but still not sure if I need to strengthen it or lengthen it. Would you be able to suggest something to figure this out? Thanks

  • Omg your positive personality shines through this video!! Literally just a couple of hours ago I was doing my regular yoga routine and I pushed my limits, and then I heard a pop and I was immediately so scared and upset about my hamstring! This video was exactly what I was looking for since I kept finding information online that was kinda true, and kinda not true, and people arguing on forums on what’s right, and what’s not right etc.. I’m really sad that I gotta rest up for a bit to heal but when you said at 8:37 “It’s not what I can’t do, it’s what I can do” that made me feel so much better �� Thanks so much for this video, hopefully I can fully heal in 6 weeks ��������

  • It’s been 8 weeks for my grade 1 hamstring injury and It still hasn’t healed completely I think mainly because my pt is closed but also the first two week of my hamstring injury I didn’t know I pulled it so I I didn’t treat it I think that might be why it’s taking so long to recover but I do stretches that the pt recommended for me it was recovering at first but i don’t think it’s recovering anymore do you have any tips on how to recover my hamstring faster I did not expect my grade 1 hamstring taking this long to recover btw my hamstring injury is under my knee

  • 2:06 the best tip ever! That’s the only way I can do this stretch otherwise I getting sharp pain down the thigh. Thanks a lot for this a new sub here ❤️

  • Thanks Helen for you video, just a suggestion,. The sound can be improved with Bluetooth earbuds with microphone connected on your phone, You. will record video with the phone and the audio with the earbuds. I do appreciate so much your video,. Namaste

  • Omg, I almost had the same injury. The only difference is that I got it from doing splits, after a friend of mine tried to pull my leg up, while I was in the splits, so I stretch more. After the third time she lifted my led, everything you described happened. I also heard a loud snap, feeling like I broke something and a hard pull. It has already been three weeks, but it still hurts a little bit, of course not so much as at the beginning. But it still hurts to stand up after sitting for awhile at work, and I can hardly do any yoga. Before your video I thought it was taking too long to heal, but now I understand that this will take time and I should be patient and keep doing some yoga with all your advice in mind. Thank you for this video!❤️❤️❤️

  • I think I might have a problem with my hamstring lateral tendon. The tendon on the outer side of my knee. It clunks/catches (silently) when flexed. Will these exercises help?

  • Hi, My father (53 years old ) have pain in left knee during walk and some swelling….but after doing these exercises my father is feeling some relief so I wanna ask that should he go along with the fast walk ( around 3 kms ). Is it good if he continues with fast walk??

  • exactly what i was doing wrong and how i was hurting myself too focused on making my forehead touch my shins! Thanks so much for the clear explanations

  • Im 15 and I played volleyball before so I’ve already experienced a lot of body workouts but recently I started working out at home because of the quarantine and while doing plank my right knee started to hurt (you know that feeling when u feel that your knee is gonna break anytime soon if kept on going) so I immediently stopped, I actually dont know what to do with this, I dont wanna get a knee injury lol> >>> help me>>>

  • Hey Jo, great video!

    I tried all of them because I get slight knee pain whilst running/cycling, all exercises are fine except the one with the roller and the one sitting down on the chair, when I extend my right leg and contract the thigh, I feel slight pain in the lower front part of my knee (at the bottom of the kneecap). Would you know what may be going on?

  • I have swelling in my left knee and leg but I also have a fused left ankle. What kind of stretches and exercises would you recommend to help strengthen and reduce swelling in my left leg and knee?

  • I basically had the same thing with you Ma’am. I pulled my left hamstring, high up right under my butt in 2018 running track I was a long jumper and I extended my leg too far on my last jump and pulled it well I fell in the sand. Now I can walk and run but im hesitant to run full speed. Like when I stretch it i still feel that pain or when I do goodmornings or rdls i still feel it its not a “feel good pain” its more of a “stop and sit down pain”. I do bridges and I got a new roller and other suggestions as far as strengthing it? I would really appreciate it. Thank You so much for this video.

  • Thank you for these exercises! My doctor recommended strengthening my quads for my knee pain, so I tried them yesterday. I know they’re working because I can feel every little muscle in my legs today. Looking forward to getting stronger!

  • Hello! Thanks for the video, but I have some questions
    First, I’m in dance and a couple of months ago or maybe even a year ago, my hamstring hurt so badly. My dance teacher had said to put some ice on it and buy Biofreeze to help heal my muscle. Even though I kept stretching in dance, it healed so it seems that my hamstring was just overworked? But it still hurt SO MUCH but it healed. However, just recently my hamstring has been beginning to hurt again. It’s hurts a lot but not as much as it did last time. For one thing I can do my splits, where as last time I couldn’t because of how much it hurt. Still, I’m very worried. In dance, stretching is a key part and you have to stretch in order to dance. However, I just got my period recently and my friend suggested that it may be the cause of my leg pain. What do you think? Is it just my period? Either way, I will put ice on it and use my Biofreeze muscle healing to make it better, because my Biofreeze really seemed to help last time. If you can, please answer to my questions because I’m very worried and I want to know what you think is happening and what I should do. Sorry if this was long, again thank you so much for the video and I’ll do what I can in the mean time

  • I have been doing PT for this. Ugh it has been gruling can tolerate most stretches now, but the tennis ball they are having me do is still tough.

  • Here I am again watching your video! This time I pulled my other hamstring while doing the splits again… I feel so stupid and angry for having to go through it again, I should have known better.. This time though it does not hurt so much. Your advice was really helpful for healing my hamstring the previous time and I was able to fully heal the injury in 3 months. Hopefully this time it will heal faster. How long should I ice it?

  • i actually initially hurt my right hamstring at the end of may, and my left in mid july. can i still heal them quickly? i’m a dancer and play softball so now that the softball season is over(i was the main pitcher) i am trying to heal myself so i am ready to dance in the fall. i take summer classes, should i not take them at all or just mark the things that hurt? is jumping ok? should i not dance entirely? thanks

  • I will be grateful if you can advice me on my situation.
    I heard a click in my hamstring while doing eka pada kurmasana it was painful but not very much, now I feel extreme pain and tightness when I do fowrard bends but I feel no pain when exercising the hanstrings it’s just when I stretch them. Is it a tear and does this video apply to me.

  • I fell yesterday and it sounds like I have the same injury I did fall on my ribs so they are pretty sore too. How long was it before you were able to use the roller?

  • I had my first hamstring injury on 21st January while practising for 100 metre.unfortunately i havn’t done enough warm up and stretching prior to running on that day. This is the first time I am encountering hamstring injury.I could feel a popping sound on my left inner thigh and therefater i couldnt even walk properly.I had done ice packing, total bed rest for more than a week In the next 2 weeks, the pain disappeared and the feeling of uneasiness away away, then I resorted to 20 sets of hamstring strengthening exercises and gradually increase the intensity of exercise.There was never any discomfort or a slight pain in my thigh.So i keep on doing all these exercises.Recently one week back, after absolute recovery n i felt i was 100% fit,I decided to resume my running session.The same injury recurred in the same area while running. After this reccurence,I came to realize my hamstring injury hasnt recovered completely.So now i dont feel any kind of pain but i do feel its discomfort during some specific movements or body postures. Please help me recover it fully and avoid its recurrence. As of now m resorting to your RICE

    Dictionary

  • Think I have hip bursitis from doing a lot more walking recently this 5 minute routine has really help relieve the pain. Thank you. ��

  • Thank you for the video i started my strectches yesterday, i think i might of gotten this from running everday or maybe from work i drive alot so im sitting alot, but what do you think its from?

  • Dr. Jo, for the two exercise performed with and without the tension bands, if I don’t have knee pain (just want to strengthen my knees post-op from a knee scope three months ago) and can perform the exercise with the band does the exercise without the band provide additional benefit?

  • Thank you so much. I injured my hamstring about two weeks ago. The first week I just thought my leg was cramping so I did some stretching and two days later the worst pain I’ve ever had. I’m on crutches now. Putting into practice RICE. I’m also using heat? Is that ok? I’m so scared to get back into working out. I can’t afford to be out of commission for who knows how long. Thank you again for your knowledge.

  • I got my left hamstring pulled on mid thigh, i had tight hamstring for over 48 hours drive and up and down activities, on return to my town, instead rest i started running as i was before, tight hamstring, oh finally ended up in injury, which getting healed now, watch quite a few videos on it, find this best one

  • I pulled mine on January by doing splits 2 days before my dance competition. I couldn’t lose the competition because there was no refund for my participation so for 3 days I did injections with many medicines so I can dance (I had to compete 2 days so that’s why I did injections for 3 days in a row). Ofc those days I was always resting and I only used my injured leg when I had to compete (and ofc I changed my choreography the last minute because I couldn’t do splits at all). It was stupid to compete but I had no choice, at least I brought one gold medal and trophy at home so I was rewarded for my try. After that I was in bed the whole time and I did physiotherapies. I still do physiotherapies but I still have pain. This injury really brings me down because I feel so useless since I can’t dance and I can’t work on my technique. The only “good” thing is that now we have quarantine so even if I wanted to practice on my technique, I can’t because I have no space at home. I really hope this stupid injury goes away soon and I’ll try to do what you did. Finger crossed and thank you for the video. It gives me hope because I’m not the only one with this injury!��

  • Hello mam.. actually i got my hamstring injury 3 days back while doing side split in my martialarts training class….thank u fr ur advice…nd if anything else that i can do..plz tell i wanna recover as soon as possible..������������…can u plz tell how much time it will take?..nd whether i should consult a doc or not?.plz hlp☹����
    Thank u❤ nd love from India��❣

  • Thank you!!! “Yoga butt” injury here and it’s no fun having made great strides in my Mysore practice over the last three months…This is helpful for focus.x

  • I will be grateful if you can advice me on my situation.
    I heard a click in my hamstring while doing eka pada kurmasana it was painful but not very much, now I feel extreme pain and tightness when I do fowrard bends but I feel no pain when exercising the hanstrings it’s just when I stretch them. Is it a tear and does this video apply to me.

  • I heard the terrible crack today!! No doubt I will not be able to move tomorrow����. EVERY time I get going on a routine, I throw something out! I will try your suggestions

  • Hello! Thanks for the video, but I have some questions
    First, I’m in dance and a couple of months ago or maybe even a year ago, my hamstring hurt so badly. My dance teacher had said to put some ice on it and buy Biofreeze to help heal my muscle. Even though I kept stretching in dance, it healed so it seems that my hamstring was just overworked? But it still hurt SO MUCH but it healed. However, just recently my hamstring has been beginning to hurt again. It’s hurts a lot but not as much as it did last time. For one thing I can do my splits, where as last time I couldn’t because of how much it hurt. Still, I’m very worried. In dance, stretching is a key part and you have to stretch in order to dance. However, I just got my period recently and my friend suggested that it may be the cause of my leg pain. What do you think? Is it just my period? Either way, I will put ice on it and use my Biofreeze muscle healing to make it better, because my Biofreeze really seemed to help last time. If you can, please answer to my questions because I’m very worried and I want to know what you think is happening and what I should do. Sorry if this was long, again thank you so much for the video and I’ll do what I can in the mean time

  • These stretches feel amazing. I have scoliosis, stenosis and degenerative disk disease. So, basically, I’m the oldest 34 year old I know. My right leg/hip is in constant pain. I’ve gotten a few epidurals in my back and been told I’m a candidate for surgery. But just don’t trust spinal surgery enough to go that route. I can’t afford physical therapy or to keep getting epidurals (which I hate anyway! Needles in my spine at $500 a pop, every other month!) So my spine doctor told me to look up piriformis stretches. After I do these I’m nearly pain free for a solid 5-6 hours! I know that doesn’t sound like a lot. But I haven’t been pain free in years! So 5-6 hours feels like heaven! I’m sure if I keep up with these, the 5-6 hours will just get longer and longer! I can’t do the full pigeon pose yet, my knees don’t like it. But the rest feel so good! Thank you so much! You’re a wonderful teacher! You answer the questions I have without even knowing I have them. ☺️ ��‍♀️

  • 6 months of stretching has not helped. Theres a video saying muscle needs to be tightened so the opposite needs to be done, that is what I’m going to try.

  • Very good. I had results immediately and I was surprised how difficult this stretch is. I had to lay on the bed and use the wall lo lift my leg. I was too out of shape for it.

  • Here I am again watching your video! This time I pulled my other hamstring while doing the splits again… I feel so stupid and angry for having to go through it again, I should have known better.. This time though it does not hurt so much. Your advice was really helpful for healing my hamstring the previous time and I was able to fully heal the injury in 3 months. Hopefully this time it will heal faster. How long should I ice it?

  • I been having numbness in both legs after I sit for 15 minutes and it won’t go away I stretch but only helps a little I can’t seat much anymore is this problem from piroformis??

  • I have a dance competition next week and we have to practice everyday for it should I just sit out of the practices and maybe it will heal by next week or is there something else I can do?

  • Hi dear sister, Before 6 month i have played foot ball match,while i kick the ball i got sound in my knee joint i thought like ligament tear still now I Have been suffering knee join medial pain,and discomfort to walk,some days good,if i do any cardio excersie that time again feeling same pain please give me solution sis…

  • I have got this knee injury while playing the day before. Should I start exercising now or wait for three four days. Swelling is gone already.

  • I hurt my hamstring about 3 months ago doing a leap onstage I heard a loud pop and could barely stand on my leg, I just kept dancing on it because I was in the middle of a show. It’s just now started to feel a little better but I’m still not able to do my left split or lift it to a certain level, I’m starting to feel defeated and upset because I feel that it will never heal, I still have a few weeks until I start back dancing as we’re on a dead period right now and I just want to be 100% ready for the new season. I will definitely try everything in this video:)

  • Dr Jo My name is Dom, I have neck, upper/lower back, and once in awhile hip pain. I try to crack everything area to help but doesn’t work all the time. I just found your channel and I was wondering what I can do at home to help with the pain. Background: was in the military for 5 years. Rucking and being that I was airborne took its toll on my back. I also had a dirt bike crash was off my left leg for awhile and I noticed once in awhile I’ll favor my right leg as if my left leg is shorter

  • Hi Dr Joe I’m super excited to see how this routine will strengthen my knees. I’m so happy I found your channel. Your content is exactly what I need so I quickly subscribed. Thanks for all you provide I truly appreciate you.

  • Very helpful tips indeed. I felt a significant improvement in my knee pain after doing these exercises. Thank you, and like you said PROPER FORM is key!

  • I need to do these more often. Thank you!
    When I first started working out I used to go crazy on the Stairmaster and on the squats, no foam rolling or stretching and now it hurts to even bike.

  • I thought I had sciatica for about a month but none of the sciatica home treatments helped at all. I came across this video and started researching and everything is to a “T” and this stretch is literally the only stretch that helps. I did a tennis ball and you are right, it made it worse in a way. Felt good while doing it, but then I go to stand up and my nerve was so angry at me I wanted to cry it hurt so bad. I chase two kids around all day so resting is not an option for me unfortunately. My friend let me borrow her $200 massage gun so between that, ibuprofen, and these stretches/exercises I’m feeling so much better just after two days! Thank you for this video!

  • Hi I’ve had chronic knee pain from mis-aligned knee joint, it seemed to start after a fall I had scraping, not hard but I do remember it on the inner side of my knee joint. I’ve had it for two years, and it’s probably because I stop remembering to do the specific or even correct knee exercises regularly, once the pain goes. I exercise a lot, either running or doing HIIT sessions, 2 4 times a week. not necessarily massive ones, between 7 45 mins a time, but really regularly and as a Pilates Instructor doing that at least 4-6 times a week. I really want to get it right this time, so I’m wondering how long you’re meant to stay off the exercise while you rehabilitate. I usually go back to the running and HIIT sessions, the minute the pain goes, so I’d only rest for maybe a week. Thank you for the videos, they’re really great.

  • Hi, i m suffering from piriformis syndrome. I cant stand for more than 3 minutes. And as I sit, pain goes…its almost one month..very painful. Will these exercise help me..And how many days it will take to recover? Please reply

  • Stretching was 100% correct, training too but you should not do it just after the stretch, also not the phase in which the pain is strong, maybe few weeks later. BUT: that pseudo massage ist completely wrong: wrong place, wrong body position, wrong method. Also, a real piriformis Syndrome is not a “cause” but a symptom of a body disfunction, so everybody should go to a physical therapist for a professional check (and for the correct therapy). Also, many other disfunction have very similar symptoms, so don’t trust Google with diagnostic. Don’t treat yourself with YouTube videos, like ever.

  • Im a mountain biker and there are some trails that i cycle to which takes about 1 hour 45 mins there, riding all day then the same back, sometimes the next day my right knee will be quite swolen and stiff and i have sores on the inside of my right leg. Do you or anyone know what i could do to stop this as i need to be able to access the location. Thankyou.

  • I do very competitive dancing and I injured my hamstring about 6 months ago. I don’t get a break to rest and let it heal and I don’t know what to do about it…

  • I had some piriformis pain today after a 10 hour flight and this video was just the ticket to soothing the tightness away. Thank you.

  • Thank you. It took months just to figure out that I hard an issue with the proximal attachment. The physical pain was really bad, I couldn’t sit. The only relief came when lying on the bed on my chest. Anyways, thanks for your help and encouragement. Have just started strength training so I have a long way to go (5mths of pain) but knowing there’s light at the end of the tunnel is a blessing.

  • Hi! Thanks for the video! I have a question. I am a fencer and I pulled my hamstring couple of days ago. I only hurts when I strech my leg, but I can walk, run, do squats etc…It is very important for me to train cause I have championships in a month. What should I do? Greetings

  • I am a sports man. I want to cure quickly. Three week I am at rest. But still I am feeling pain when I am running. Give me some advice please.

  • I have a dance competition next week and we have to practice everyday for it should I just sit out of the practices and maybe it will heal by next week or is there something else I can do?

  • I pulled my left hamstring so bad from a grand jeté falling into a splits���� it hurts so much and I’ve pulled both my hamstrings many many times from the same thing. Hopefully I heal faster because I’m a dancer and flexibility is key����

  • I got rid of it by first pt with active release therapy, maybe needed that once prp shot i got (i might not have needed it), then…i finally started doing lunges again when i was stronger and am doing them, and that was the key. Now I am going to have to get the hips looser. This fixed it. Go by my advice.

  • I fell yesterday and it sounds like I have the same injury I did fall on my ribs so they are pretty sore too. How long was it before you were able to use the roller?

  • Glad to have found you. I have been suffering for a year now. Doctor saying x-ray is fine. The pain cuts my breath. I will try this.
    Thank you so much.

  • Hey Dr. Jo!

    Last two exercices, the squats, can they be done if one has very flat feet? Let’s say I have concerns that very flat feet are causing knee pain?

    Thanks!

  • This is a great video, thank you! I am 4 months after my right hamstring injury and almost a year from another injury on my left adductor/hamstring. When I do a pancake stretch or splits now, it is still very uncomfortable and extremely tight on both legs, it takes a good while to relax and increase my stretch. I have been strengthening the surrounding muscles since but I wonder will it ever feel the same again where no twinges occur? How does yours feel now?

  • Hi. Thank you Anita. I love the spiritual insights, very similar to mine. It really helps to hear another expressing viewpoint that support mine. I really needed to hear the words you spoke. I have been keeping the faith and now and again be brought back to certain ideas like ” what I can do” and be gentle giving the body permission to inform. It’s wonderful there are like minds on the planet. I so appreciate you helping me refocus circular thinking and expand. This is truly one of the “good” things in life. Thank you for presenting your video on youtube. Linda

  • I found you again. Yay. I am so gratful for all your videos, especially the ones anout lower back and hips inquiries. I do ashtanga and suffer with hip/lower back pain. Done xrays and MRI, nothing there. Suspecting arthiritis of worst kind. I don’t want to give up my practice, what am i doing wrong! My low back, across my hip feels extremely tight; forward bend feels like i am about to snap it! help!

  • can someone help me pls ahah. my parents won’t take me to a doctor so i was wondering if any of y’all have the same situation so i can know what to do. when i do the first exercise, my knee pops at the top. when i do squats, i get a sharp pain under my knee cap. and when i run i get a pain on the inner side where 2 bones connect.
    if you read that, thanks ahah. and if you know what’s wrong that would be amazing

  • I had my first hamstring injury on 21st January while practising for 100 metre.unfortunately i havn’t done enough warm up and stretching prior to running on that day. This is the first time I am encountering hamstring injury.I could feel a popping sound on my left inner thigh and therefater i couldnt even walk properly.I had done ice packing, total bed rest for more than a week In the next 2 weeks, the pain disappeared and the feeling of uneasiness away away, then I resorted to 20 sets of hamstring strengthening exercises and gradually increase the intensity of exercise.There was never any discomfort or a slight pain in my thigh.So i keep on doing all these exercises.Recently one week back, after absolute recovery n i felt i was 100% fit,I decided to resume my running session.The same injury recurred in the same area while running. After this reccurence,I came to realize my hamstring injury hasnt recovered completely.So now i dont feel any kind of pain but i do feel its discomfort during some specific movements or body postures. Please help me recover it fully and avoid its recurrence. As of now m resorting to your RICE

    Dictionary

  • I pulled my hamstring about 3 weeks ago. I’m a dancer so it is very important that it heals quickly. It hasn’t healed yet but I’m still dancing and I don’t get a break. It’s so hard doing a sport and trying to heal something. Hopefully it will heal in the next couple weeks.

  • Thank you doctor, l can’t walk more than 5 minutes without having that pain in the butt. I thought it was sciatica but now l’m wondering of it’s periformis. My left leg feels weak as well. How can l strengthen it too? Thank you so much.

  • Hi Anita, I strained my hamstring 2 months ago sprinting uphill and it has not improved. I have been stretching and doing light exercising. After seeing this I won’t be stretching but wonder if I should go back to icing? Do you recommend massaging it? Thank you.

  • I think I got this pain while performing MMA kicks due to less warm up. Tried these exercises just now and looks like it’s helping:)

  • I fell to the ground and landing with my left butt 4 days ago, and i started to feel pain from my butt to the leg.
    Is it piriformis syndrom?

  • Omg your positive personality shines through this video!! Literally just a couple of hours ago I was doing my regular yoga routine and I pushed my limits, and then I heard a pop and I was immediately so scared and upset about my hamstring! This video was exactly what I was looking for since I kept finding information online that was kinda true, and kinda not true, and people arguing on forums on what’s right, and what’s not right etc.. I’m really sad that I gotta rest up for a bit to heal but when you said at 8:37 “It’s not what I can’t do, it’s what I can do” that made me feel so much better �� Thanks so much for this video, hopefully I can fully heal in 6 weeks ��������

  • I got my left hamstring pulled on mid thigh, i had tight hamstring for over 48 hours drive and up and down activities, on return to my town, instead rest i started running as i was before, tight hamstring, oh finally ended up in injury, which getting healed now, watch quite a few videos on it, find this best one

  • Omg, I almost had the same injury. The only difference is that I got it from doing splits, after a friend of mine tried to pull my leg up, while I was in the splits, so I stretch more. After the third time she lifted my led, everything you described happened. I also heard a loud snap, feeling like I broke something and a hard pull. It has already been three weeks, but it still hurts a little bit, of course not so much as at the beginning. But it still hurts to stand up after sitting for awhile at work, and I can hardly do any yoga. Before your video I thought it was taking too long to heal, but now I understand that this will take time and I should be patient and keep doing some yoga with all your advice in mind. Thank you for this video!❤️❤️❤️

  • I still don’t know what I have. I’ve been told trochanteric bursitis, but I still have no relief. It’s been about 2 years now:/ I do have pain in the glute area, hip, and down to the knee. It was on my right side, but now I’m starting to feel it on both sides.

  • Very instructive video, thanks. It looks like I pulled my lower harmstring while doing yoga for the first time in my life 2 years ago. I didnt feel anything strong at the time but a slight discomfort afterwards. I ran a lot on it and it came back as a disturbance (never a real pain). I have done an IRM and have been diagnosed with a tendinitis, which I link to this sprain. Any idea how this kind of injury develops when it’s not treated right away? Cheers

  • Hi mam I am from India I meet an car accident year ago two legs fumur broken and right leg OK but my left leg having fixation rod from one year now its was removed and I can’t bend my nee the leg was straight not bending plz can u give me some Trip’s for bending

  • In 2016 or 17 I had a grade 3 right up around where the top back of the five bone is just up under the hip socket. I had a special bed I stayed in for about four months because I couldn’t do nothing either. I had a frozen hot water bottle and because of how this special bed is very conformable I was able to use some slight compression with the frozen hot water bottle because I pretty much slept on my back and had to pretty much keep the injured spot on top of that frozen hot water bottle wrapped in a towel.

  • What about neglected injuries? Is there any chance for the muscle to heal? I didnt tear the whole muscle, just some fibers, but it limits the range of motion in my tkd practice… plz I need help

  • Hello Stu. These videos are great. Thank you so much. I’m learning the primary series (unfortunately alone as there are no teachers around here). I’m taking it slow because I don’t want to injure myself. I’ve recently added some seated postures and am feeling some strange discomfort while bending forward mostly around my tibia bone. I am flexing the feet, keeping my toes wide out, relaxing the muscles near my knee (I hope). I’ve only added Paschimottanasana, Ardha Baddha Padma, Triang Mukha-Eka-Pada and Janu Shirasana A… and I can feel this discomfort in all of those postures. Is this normal or am I doing something wrong? Thanks again. Hugs, Sylwia

  • Thank you… took me months to figure out what I’d done. to describe..not an overwhelming “snap” like you heard w/your injury…mine is…just like a pulled muscle…I’ve pulled muscles in other areas and this is how it feel…it’s aggravating to not lift weights.
    your advice is taken to heart.. ice, rest, trust…and I’m sure my wife has one of them foam rollers here somewhere…gotta find it.

  • I’ve been suffering with this pin for 7 months… didn’t even know it was a condition. Just thought I’m getting old and the Levi’s area couldn’t handle running. Will definitely be trying this out. Thanks for the video and stay safe

  • So helpful! I was transitioning from side plank to front splits in yoga when I heard three pops in my hips/lower butt. I took a week of rest, but went to do light yoga on day 6 and, man, the next day proved to me I need to rest more! Do you think it is okay to strength training and do upper body weights while I wait for this recovery?

  • I pulled mine last week I’ve been using the roller and have noticed the pain and tightness has gone from the back of my thigh to the front it’s like a rock at the moment.

  • I was in sooo much buttock pain after my gymnastics practice and this strech helped immediately!!
    I could barely walk but now i can do everything again! Thank you soo soo much

  • Thank you…….sooo… Much I am suffering from morning so I saw this and I did just two times I got relief 50percent once many many thanks sir

  • Thanks Dr. Jo! I have hip pain due to increasing my running speed and I did these stretches and felt immediate relief! I plan on doing them daily and buying your worksheet! I appreciate you!

  • I am 65 years old male, diabetic and doctor. Since five years, I feel intense pain whenever I sit on hard chair preferably. Is it piriformis syndrome OR due to diabetic neuropathy. Please reply. Thanks Dr Iqbal.

  • thanks for the advice about compression…i’ve had those prescribed and they’re killing me. then again, every exercise I’ve been prescribed is far too painful to do. mine might be too far gone to fix

  • I am a sports man. I want to cure quickly. Three week I am at rest. But still I am feeling pain when I am running. Give me some advice please.

  • Hi Anita!, thanks a lot for your video, I got an injury also, but I think that is also lumbar, I have like a contracture in my back (a lot of contractures because I have a pronounced scoliosis) and thanks to my lack of patience and I had a lot of ups and downs, right now I can’t walk a lot because a my toe bothers also a little when I walk… I started with pilates and it helps a lot, but I can’t still do a lot of bridges because my lower back it’s still not strong enough…

  • rest is one of the best thing you can do to cure it but if you are facing hamstring problem continuously then try wearing compression shorts, i play football and it helped me get back to the ground as i used to have this problem whenever i take a sprint.

  • Is there anywhere you would have photos of what your hamstring looked like? I can bear weight and walk virtually pain free since I injured it. I didn’t hear a pop but I have bruising that is scaring me. Today is exactly 1 week. It hurts most right above my knee. I am a serious athlete and watched videos of PTs saying this ends a lot of careers which terrifies me although I have no pain under my butt where they say is the hardest area to heal. Been doing ice wrap ibuprofen some elevation and trying to stay off it but it’s hard as I can walk pain free. Any photos or suggestions are very appreciated thank you. I have photos of the bruising I just dont know how to share here.

  • Thank you!! I’ve had this nagging pain deep in one butt cheek for about two weeks. (After intensifying my running routine, as in trying to keep up with my 15-year-old son who runs hills LOL). I did that stretch you recommended and instantly felt much better than I have in two weeks!! Now, will incorporate the strengthening exercise! OMG relief!!! Bless you!!

  • Thank you. I’ve been feeling this since I started jump roping. The first exercise stretch has helped a lot. I didn’t know about the second stretch though. Thanks

  • This lady has really helped me. I had the same injury also by falling badly. I was in agony and on day 10 was no better, I decided to listen to her advice on ice packs. Wow what a help it’s been in just 24 hours I can see such improvement. Thank you so much.

  • Hi, i m suffering from piriformis syndrome. I cant stand for more than 3 minutes. And as I sit, pain goes…its almost one month..very painful. Will these exercise help me..And how many days it will take to recover? Please reply

  • Helen I wanted to let you know that I’m so glad I found you after googling “yoga for piriformis”. I was having so much pain from a ten year old piriformis inury last week and this has given me so much relief. I’ll do it every day and all exploring your other running videos too.

    I wonder if you’d consider re-recording this with better audio?

  • Hey, Dr Jo, I have lose hips & lose hip muscles that sometimes go really tight; what’s the best stretches to help the pain?? I also have a nerve in my back that gets pinched due to Levoscoliosis; is there a stretch that I can do to help with that pain to??

  • Very instructive video, thanks. It looks like I pulled my lower harmstring while doing yoga for the first time in my life 2 years ago. I didnt feel anything strong at the time but a slight discomfort afterwards. I ran a lot on it and it came back as a disturbance (never a real pain). I have done an IRM and have been diagnosed with a tendinitis, which I link to this sprain. Any idea how this kind of injury develops when it’s not treated right away? Cheers

  • Thank you so much! I had a nasty pain in my hip due to a walk lasting 2.5 hours the day before, which was made worse by sleeping in an uncomfortable position, but it cleared up almost completely about an hour after doing these stretches, I can’t thank you enough!

  • Hi Anita,
    Does that mean I have to rest all the time and refrain from doing ANY exercise during the healing period? Since I need to maintain/lose some weight, is there any exercise I can do while letting my hamstring heal? How do I stay in shape during the healing process other than a balanced diet without much exercising? Please help! Thanks!

  • Hi Anita! I pulled my lower hamstring few weeks back and it was very painful, I couldn’t walk neither can I sit so I followed RICE n dat kinda helped me. I took rest for two weeks and started doing some light exercises to strengthen it…so after three weeks I joined my yoga class n I was doing pretty well but after each practice I feel little tightness n tenderness in my hamstring…is it ok?? Or shud I stop going for yoga classes? Please kindly help

  • Great mantra. There are so many moves we can do. I am strengthening other parts of my body to be ready to deadlift when my hamstring is healed, off course start light. lol

  • Very interesting. I have learned a lot. I had this kind of pain when I am doing my twist and I didn’t know when it came from. Thanks for all the information

  • I just found you and subscribed. I have what looks like Osgood-Schlatter that never went away to my left knee, can’t squat or kneel on the floor, slight discomfort when I got up several flights of stairs, would I benefit if I use a patella band while doing the knee exercises or just do them without?

  • Hello doctor my hand pain radiates from lowermiddle cornorof scapula to upto wrist and worsens with time
    This ruined my education since last couple of years
    My local neuro doctors proscribed pain killers when i stop medication it recurring again
    Suggest me something
    That really helpful
    .

  • Ill appreciate if you help me.I had an injury 3-4 months ago during football which made my knee swell for 1-2 months. I was told my knee had calcium burst or something which made my knee swell. And now it has been quite some time my knee looks alright but doesn’t feel the same. Please respond.

  • Thank you for this video! I am curious how long did you spend doing the backbend work per day? Or do you have a similar video to the foam rolling one, but for strengthening?

  • I had some piriformis pain today after a 10 hour flight and this video was just the ticket to soothing the tightness away. Thank you.

  • Can i know what brand is your pillow/ i have severe arthritis and sciatica and need a pillow for when i’m working out laying on the floor

  • In 2016 or 17 I had a grade 3 right up around where the top back of the five bone is just up under the hip socket. I had a special bed I stayed in for about four months because I couldn’t do nothing either. I had a frozen hot water bottle and because of how this special bed is very conformable I was able to use some slight compression with the frozen hot water bottle because I pretty much slept on my back and had to pretty much keep the injured spot on top of that frozen hot water bottle wrapped in a towel.

  • Buy a printable worksheet with the Hip Stretches in this video here: https://www.askdoctorjo.com/7-hip-stretches-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I get hip pain because I’m a really active runner and I tend to forget to stretch, but I recently started doing yoga and I did this today as well and felt a lot of relief.

  • I recently remember that you have great exercises for hurting bodies and I definitely needed a reminder about the knees. Thank you ever so much

  • Is stretching different then strengthening? I had a Laminectomy at L3/4 in November. No physical therapy was recommended, just return to normal activity. (no hardware). I “pull” a muscle every time I try to return to normal. I love your stretches for the long muscles in the back, how can I build strength back?

  • These stretches feel amazing. I have scoliosis, stenosis and degenerative disk disease. So, basically, I’m the oldest 34 year old I know. My right leg/hip is in constant pain. I’ve gotten a few epidurals in my back and been told I’m a candidate for surgery. But just don’t trust spinal surgery enough to go that route. I can’t afford physical therapy or to keep getting epidurals (which I hate anyway! Needles in my spine at $500 a pop, every other month!) So my spine doctor told me to look up piriformis stretches. After I do these I’m nearly pain free for a solid 5-6 hours! I know that doesn’t sound like a lot. But I haven’t been pain free in years! So 5-6 hours feels like heaven! I’m sure if I keep up with these, the 5-6 hours will just get longer and longer! I can’t do the full pigeon pose yet, my knees don’t like it. But the rest feel so good! Thank you so much! You’re a wonderful teacher! You answer the questions I have without even knowing I have them. ☺️ ��‍♀️

  • I pulled my hamstring sprinting then I tried to heal for a month I pulled it again I waited about half a year and I pulled it again and now I play soccer 2-4 times a week and I haven’t pulled it for about a year but I still feel it when I sprint my fastest

  • Dr. Jo thank you so much for your videos! It is so empowering that I can learn how to help myself. I have seen spine surgeons, chiropractors, acupuncturists and physical therapists and they certainly tried (and often did) address the issue at hand. But other issues continue to come up. You have given your viewers the opportunity to address their own ailments… and you do it in a kind, simple-to-follow way. You have really helped me and I am so grateful.

  • I actually enjoyed the first one!!!!! Thank you. It’s been hard to figure out what to do. If it is only one knee should I be doing both anyway or just the weak one?

  • Jo, thanks for posting these video, especially in these recent weeks. It takes our mind away from this present health situation and allows us to think about ourselves and keeping our bodies in good shape. Also, I think it’s great for our mental health x