How to recover from a persistent harmstring - #9362

Dear Tapiwanashe, Since your hamstring injury has been persisting for a year, it suggests incomplete healing or chronic strain, possibly due to scar tissue formation, tendon damage, or nerve involvement. Since you experience pain while sitting, there may be deep muscle tightness or sciatic nerve irritation. Steps for Recovery: 1. Rest & Activity Modification • Avoid high-impact activities like sprinting or jumping. • Limit prolonged sitting—try using a cushion or ergonomic chair. 2. Stretching & Strengthening (Gradual Progression) • Gentle hamstring stretches (avoid overstretching). • Isometric exercises (holding a light contraction without movement). • Glute and core strengthening to offload strain from the hamstrings. 3. Physiotherapy & Massage • A physiotherapist can help with soft tissue mobilization, ultrasound therapy, or dry needling. • Foam rolling and deep tissue massage can reduce muscle tightness. 4. Ice & Heat Therapy • Ice packs (for pain relief after activity). • Heat therapy (before stretching to relax muscles). 5. Pain Management • Topical anti-inflammatory gels (e.g., diclofenac). • Over-the-counter NSAIDs (if needed, after consulting a doctor). 6. When to See a Specialist • If pain persists despite rehab or worsens. • If you experience weakness, numbness, or shooting pain down the leg (possible nerve involvement). • An MRI may be needed to check for deep muscle or tendon damage. A sports medicine doctor or physiotherapist would be best suited to guide your recovery with a tailored rehabilitation plan.