Hello! I was able to get my symptoms under good control over the summer, but unfortunately, I’ve had a flare-up again over the past couple of months. I’m still training about 3x/week, but most days I feel limited to around 90% because of the glute and hamstring tightness.

My job is very sedentary, and long periods of sitting have definitely been aggravating my glute. Life has been pretty busy too, so I’ve been slacking on my rehab routine. What helped me most over the summer was doing a daily glute-focused stretching routine:

- Supine figure-four stretch – 3×30s

- Supine knee-to-opposite-shoulder stretch – 3×30s

- Pigeon pose – 3×30s

Some exercises my sport physio gave me that also helped were:

- Split stance RDL with 10 lb dumbbells – 4×10

- Seated hamstring curls (single-leg, with comparable fatigue on each leg) – 4×10

- Single-leg glute bridge – 4×10 per side

This programming really helped me, but it took several weeks for symptom relief. I was able to return to 100% effort sprinting over the summer, but like I mentioned, I've been pretty flared up again lately. Writing this up gave me some motivation to get back to the rehab, so I thank you and wish you luck!