Knot in my upper Hamstring/Glute

[homerj742]

I have this painful knot right in my upper hamstring, just underneath my right butt cheek. It feels really stiff, and takes a few minutes to loosen up when I get up out of a chair. It's also a bit "stingy" and stiff to the touch.

Any ideas on how to remedy this?

Is this actually a knot? or could it be something else...

[misspelledgeoff]

I've haven't used foam rolling before, but this sounds like a situation where I'd use it.

[MazdaMatt]

^^^ definately.

[jameson]

I've haven't used foam rolling before, but this sounds like a situation where I'd use it.

Foam rolling may work if you can put enough pressure on the area. Hamstrings are difficult in this regard. You might try a tennis ball though. Geoff's recommendation is sound - you'll just have to figure out what torture device works best.

[nisora33]

Time to hang up lifting and take up pilates instead.

[homerj742]

I used a lacrosse ball for the past few nights. It's feeling better, but my IT bands are wound up so bad. It's taking forever to get them loosened up.

[jameson]

I used a lacrosse ball for the past few nights. It's feeling better, but my IT bands are wound up so bad. It's taking forever to get them loosened up.

Foam (or PVC) rolling is perfect for IT bands. Get a piece of leather to bite down on though... Make sure you focus on every sore area going down your leg. In my case, I had to focus on my quads as my IT bands loosened up. You may experience the same.

[homerj742]

Any recommendations on foam rollers?

[jameson]

Any recommendations on foam rollers?

MacDaddy of them all:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=143&pid=1476

[homerj742]

awesome, thank you!

[Webbie]

I've done a little experimenting with the foam roller in the last few weeks. It is awesome for the quads and calves but I didn't find it effective for the hamstrings. I found an old softball that kind of gets in there. The tennis ball just kind of squished down and trapped leg hair between the ball and the floor...not cool. The best thing I've found for my hosed hammys is a brutal massage therapist...but that's 80 bucks a pop so usually wait until I'm noticing a knot or limited range of motion before I go there.

[ILiftAlone]

I wouldn't waste money buying any fancy foam roller piece of crap. Just get some large width PVC piping and a baseball or softball. Ive even used a golf ball for little nooks and crannies.

[homerj742]

I just purchased a PVC pipe and a lacrosse ball. It hurts like hell, and is still tight. How long do you suggest rolling the IT bands?