This is the most mysterious injury I've dealt with and I really would like to get some advice on it. I have searched the boards for anything upper hamstring related but I don't think I saw anything with the exact symptoms.
3 weeks ago I noticed pain at the top of my hamstring right below the butt but not in any of the glute muscles so I've ruled out piriformis issues. I didn't really notice any pain while I was running but as soon as I finished I felt a pain in the area as I walked back. When I tried to cooldown after the run I noticed it hurt to bend over and rise back up and while doing a squat. The injury is on my left and a side lunge to the right is what causes a lot more pain. I did the hamstring straight leg stretch test both standing and lying down but that actually doesn't cause any pain. Bridges do not cause any pain but if I try to do a single leg bridge with the leg elevated. After feeling the pain I backed off a bit and took a lot of rest days before attempting to run but it always comes back. While I was resting I did a lot of hip strengthening with side leg lifts and clamshells and did a lot of bridges to try and strengthen the hamstrings and glutes. I also did a ton of lower body barre workouts which I thought would really strengthen everything before I tried to run again.
The last time I tried to run was 10 days ago and only 4 miles compared to the usual 8-10 and the pain came back again. I did a few days of the arc trainer and got ART from a physical therapist. Since it's such a stubborn injury I thought I would just back off from even cross training and just stick to core work and bridges for now. Even while I'm on total rest and barely even walking much it still hurts and shows no improvement.
Has anyone had this before and what does it take for it to go away? I am so desperate I am considering trying the EPAT shockwave therapy. Are there any treatments that are effective for this kind of injury? Also does an overuse strain sound like a correct diagnosis or does it seem more like tendonitis? Is total rest the best way to allow it to heal or is cross training or walking more a better idea to stimulate blood flow?
Any help or shared experiences would be great!