If you are a runner or actively participate in sports that involve running and have a pain beginning in the lower area of the buttocks or uppermost back of the leg, you may have proximal hamstring syndrome. The syndrome is typically an overuse injury caused by muscle imbalances in the hip and pelvic region. Treatment ranges from rest and stretching to surgical intervention, but strengthening the gluteal muscles is one non-invasive treatment you can safely initiate yourself.
Proximal Hamstring Syndrome
Dr. Sakari Orava, professor at the University of Turku in Finland characterizes proximal hamstring syndrome as damage to the tendons of the hamstring where they attach at the pelvis. Small tears and inflammation lead to scar tissue and pressure on the sciatic nerve that can cause muscle pain and weakness. According to sports chiropractor Jamie Raymond, misalignment of the pelvis marked by weak abdominal and gluteal muscles and over-tight hamstrings are factors that contribute to proximal hamstring syndrome. Exercises that strengthen the core and gluteal muscles will help reposition the pelvis and ease pressure on the sciatic nerve.
Bridge Hip Lift
Lie on your back on a mat, knees bent at 90 degrees, feet hip-width, palms down next to your hips. Exhale and contract the gluteal muscles as you lift the hips toward the ceiling, creating a bridge between your feet and your shoulder blades. Hold briefly, then inhale and lower slowly to your start position. Repeat 10 times. As you grow stronger, place one ankle atop the opposite knee and lift with one leg. For a more advanced version, place your feet flat on a stability ball and perform your hip lift, first with two legs and eventually with one.
Cable Hip Extensions
Stand facing a cable machine with an ankle cuff attachment set at the lowest notch at a moderately light weight. Stabilize with your hands, contract your abdominal muscles, lift your chest and bend your supporting knee slightly. Exhale and tighten the gluteal muscles as you extend the hip of the cuffed leg with a straight knee. Inhale and return to your start position, keeping tension on the cable. Repeat 10 times on each leg.
Plank Hip Extension
Position your body in a prone plank with your elbows directly below your shoulders, feet hip width. Do not allow the hips to tent or sag. Contract your abdominal and gluteal muscles, and exhale as you lift one leg off the mat, keeping both hips parallel to the floor. Hold briefly, then inhale as you lower slowly to your start position. Perform 10 repetitions on each leg.
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