If you’ve been experiencing discomfort or pain when sitting down, especially on hard surfaces, you may be dealing with a nagging issue that’s more common than you might think: sit bone pain. This type of pain, often mistaken for a glute problem, is actually linked to the hamstring tendon and can be frustrating to manage without the right approach. Here’s a closer look at what might be causing this pain and what you can do to find relief.
1. Understanding Sit Bone Pain
Sit bone pain usually surfaces when you’re sitting for prolonged periods, and it’s especially noticeable on hard surfaces. Although it’s easy to assume the pain is originating in the glutes, the real source is often high hamstring tendinopathy.
High hamstring tendinopathy occurs when the hamstring tendon, located at the top of the hamstring and near the sit bone, becomes inflamed or irritated.
Common causes of this irritation include repetitive strain, prolonged sitting, or insufficient support in the muscles that support the hamstring tendon.
Recognizing this as a tendon issue is crucial for effective treatment. Treating it like a glute issue can lead to delayed healing and even increased discomfort.
2. Targeted Treatment for Sit Bone Pain
Once you understand that this pain is coming from the hamstring tendon, the next step is implementing the right treatment. For high hamstring tendinopathy, treatment focuses on gradually conditioning the hamstring tendon to reduce pain and improve resilience.
Low-level isometric exercises are a great starting point. These involve holding the hamstring in a static contraction, which helps to stimulate the tendon without placing too much load on it. For example, seated isometric hamstring holds, where you gently press your heel into the ground without moving your leg, can be a good way to activate the tendon.
Addressing surrounding muscles, particularly the glutes and hips, is essential. Weakness or tension in the glutes can contribute to extra stress on the hamstring tendon, leading to further irritation. Working with a professional to develop a comprehensive strength and stretching routine will help relieve pressure on the hamstring tendon.
Strengthening exercises and targeted stretching for the entire hip complex can reduce strain on the hamstring tendon and promote a better distribution of forces, reducing overall pain.
3. Consulting a Health Professional for a Tailored Recovery Plan
The timeline for recovery from hamstring tendinopathy varies depending on the severity of the condition, your activity level, and how long the issue has persisted. In general, tendon issues are slow to heal because of their limited blood supply, so patience is key.
A consultation with a physiotherapist or chiropractor can help you establish a personalized plan. They’ll assess the extent of the tendon irritation, identify any contributing factors, and help develop a plan to gradually load the tendon without causing further harm. This might include:
A phased approach that increases intensity and range of motion over time,
Periodic evaluations to monitor progress and make adjustments,
Advice on activity modification, including how to adjust your sitting habits to reduce strain on the tendon.
Finding Lasting Relief
Sit bone pain can be persistent, but with a targeted approach focused on hamstring tendon health and surrounding muscle support, you can find relief. The key is understanding that this pain isn’t just a “glute issue” and approaching treatment with patience and consistency. Working with a health professional can give you the tailored guidance and support you need to return to comfortable sitting and living without pain.
How we can help…
Get to know you:
Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.Find the cause:
Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?Make a plan:
Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.Follow up:
Check in with you along the way and have an open line of communication to ensure you’re on te right track.