love2run asked about what kind of exercises I have been doing to mend my injury. Here is the circuit I do with a little explanation:
1. Standing One Leg Stretch w/ Rotation:
Standing, extend one leg onto the seat of a chair or any raised surface and bend forward into a nice stretch. Then start rotating the leg outwards and inwards. 20-30 repetitions. My main issue has been with the piriformis muscle in my butt and the sciatic nerve. By doing this stretch with the rotation the nerve is stretched as well.
2. Side to side monster walk:
A pretty tight ankle resistance band is need for this one. Step into the band so that it is looped around the ankles. Stand with legs shoulder width apart and squat, keeping the back as upright as possible without losing balance. Now step side to side, while keeping the squat. This works the gluteus muscles. My hips are really weak, especially the left (problem side), so I have excessive hip rotation contributing to the hamstring/gluteus issue.
3. One legged squat:
Self-explanatory really, but focus on pushing up through the heel of the foot and using the hamstring/gluteus and not so much the quad.
4. One-legged bridging:
From the standard "bridge" position, alternate extending one leg and holding for 5 seconds. I sucked at this one initially, but have seen some improvement each week. The key is to not use your hamstring on the support leg, but to "push" up with your butt and hold it there. Bread and butter core exercise.
5. Pretzel stretch:
Start with both legs bent and bring the ankle of one foot to rest on the knee of the other. Lift the bent leg towards the chest. Should feel the stretch in the hip and the groin. Hold for 30 seconds.
6. Side Plank
Pretty standard core exercise. Hold for 10-60 seconds on each side.
7. Leg extension
Lying on your stomach, use the glute and glute only to lift your leg off the floor and hold for 5 seconds. 5-10 repetitions, both legs.
8. Downward Facing Dog
Yoga pose that stretches the lower back, butt, hamstring calf.
So thats the circuit. I'm doing it through two times after I run, but I'll probably add another circuit this week. The one prescribed exercise I haven't been able to work in yet, but I think I might be ready, is bridging one-legged curls on the fit ball. The pain was too much initially, but like I said, I'm close. I'd also think adding in walking lunges would be beneficial.