Will my hips and hamstrings ever improve?
I’m a 23 years old woman and I have the most tight hips + hamstrings anyone could ever imagine. I’m not even joking. I had no idea how bad it was until I started getting back pain and doctor recommended to visit a PT. I also have over-pronation in both feet.
I never did any sport and spent too much time studying, sitting at the worst possible positions, which led to all of this. I also can’t lay down and «hug» my knee, it’s so far away. I can’t even sit on the floor with my legs straight in front of me without my back bending and my pelvis moving into a posterior tilt. I can’t lay down on the bed and lift my legs up on the wall. They are shaking and I can’t even straighten them. Have a burning pain behind and in front of knee. PT said it’s my sciatic nerve and there’s nothing wrong with my knees other than that they are weak. The nerve gets irritated because I overstretched or irritated the area, so now my body tightens and “guards” when I try to fully straighten the knee. FYI, I don’t have Sciatica, this only happens when I try to straighten my knees in mobility exercises or when I try to lengthen my hamstrings while bending (e.g. RDLS). It went away when i first started PT but once I finished my sessions it came back.
I feel helpless, like my body is broken. PT didn’t do much, I only did 10 sessions. They said my hips’ mobility improved but I don’t really see it. Only positive is my back feels more mobile but it can’t really do much when my hamstrings + pelvic feels stuck. I’ve been only been doing mobility + exercising at home for 3 months. PT lasted 1 month. I know it takes time but sometimes I feel like I’m getting worse. I’m planning on hitting the gym soon but I’m scared I’ll get injured cause my knees get so irritated. Like I imagine myself doing leg extensions or legs press and my knees hurt just by thinking of it. I also have weak glutes, core, quads, back muscles, ankles (like I said overpronation), everything. I’m so lost I feel like I need to fix so many things. Like how am I supposed to strengthen and stretch everything ? I feel like this isn’t even possible and I’m so scared I’ll get injured cause I’m so weak and stiff. Is there something I should do or shouldn’t do? Please help.