While exercise usually triggers tendinopathy pain, it might also start during prolonged sitting. If you notice a pain developing while you sit, this is another symptom. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source In some cases, the inflamed tendon can press on the sciatic nerve and cause radiating sciatic pain and tingling down your leg. [9] X Research source Unless the pain is severe, you won’t need prolonged bed rest or immobilization. [10] X Research source The pain from tendinopathy is rarely this bad. [11] X Research source If you play contact sports, you should take a break from competing until the pain improves. Impact can make the injury much worse. Sudden and forceful contractions of your hamstring muscle can also cause a strain when it’s against resistance.

For many people, this pain builds over time rather than appearing suddenly. In this case, the injury might already be chronic. It’s still worthwhile to start out with ice to reduce that inflammation before trying other treatments. Don’t hold an ice pack onto your skin without wrapping it in a towel first. This could cause frostbite.

You could also alternate between hot and cold treatments depending on what you feel. Ice is better for sharp, precise pains, and heat is better for dull pain and stiffness. [16] X Research source

In general, you shouldn’t take pain medication for more than 2 weeks at a time unless your doctor tells you to. If there’s no improvement in your pain after 2 weeks, then you should see a doctor. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Non-NSAID pain relievers like acetaminophen will also help the pain, but not the inflammation. You should only take these medications if you can’t get any NSAIDs. [19] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source You can also try topical NSAIDs to directly relieve the pain in the area. That way, it isn’t absorbed by the rest of your body. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Avoid any activities that make your pain worse. It’s normal to feel some discomfort, but if something raises your pain level significantly, then skip it to avoid further damage.

Good low-impact workouts include biking, swimming, or running on an elliptical machine. You could also take walks. Some kickboxing or aerobics workouts are also low-impact. You can do these too, as long as they don’t make your pain worse. [23] X Research source

Focus on your glutes and hamstrings while you stretch. For a simple hamstring stretch, stand up straight and bend down to touch your toes. For a deeper hamstring stretch, sit down with your legs extended in front of you. Then, reach out to touch your toes.

You might feel some discomfort when you tighten your glutes, but this is normal. You only have to stop if the pain increases significantly.

If you feel unbalanced, you can keep one hand on a wall while you do this exercise.

Good core workouts include sit-ups, crunches, leg lifts, mountain climbers, and planks. [30] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

You should also jog with less intensity than usual until your condition heals. Decrease the speed and distance that you usually run, for example. Quick changes in speed, like from sprinting, can also trigger the pain. Maintain a steady pace until you’re feeling better.

At your first appointment, the doctor will probably question you about your pain and do a physical exam. They’ll also probably want to do an x-ray, CT scan, or ultrasound to get a picture of your injury. Your doctor will usually run labs if your leg is swollen, red, or tender to the touch. Some of the labs may include checking for blood clots, myositis,[33] X Research source Rhabdomyolysis,[34] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source d-dimer,[35] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source and CPK. [36] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Tell the doctor all of the treatments you’ve already tried, as well as when the pain started. This is all relevant to the way they’ll treat you.

If you undergo physical therapy, you’ll probably have to do some stretches and exercises on your own time in addition to your regular appointments. Keeping up with this routine will speed up your recovery.

If you do get corticosteroid injections, remember that the pain might go away quickly, but the injury is still there. Don’t push yourself too hard before it’s healed or you’ll make it worse.

Chiropractors aren’t MDs and their treatments are officially considered alternative medicine. However, the field has advanced quite a bit and many insurance plans cover chiropractic treatments.

In general, you’ll have to stay off your feet for about 2 weeks after the surgery. You might be able to get around with crutches or a wheelchair. You should avoid stretching or exercise for 3-4 weeks after surgery. After 4 weeks, you can start light, low-impact exercise to start getting back into shape.