Lower hamstring tendon rehab.
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- Опубліковано 18 січ 2024
- This is an explanation and demonstration of videos you can do yourself to fix this issue. I also include sample running sessions that are also an important part of the rehab process. I also give you guidelines on pain and what's ok to feel during and after these exercises and how to return to sport safely.
great explanation. thank you
Very very clear.....thank you very much ❤
Thank you for commenting
Thanks for this. Very interesting. Regarding the running, I want to get back to long slow trail running (Ultramarathons etc down the line).
With the running sets- should I be aiming at my std trail pace? Or at my efforts pace?
Many thanks
Hi. Ok I'd start with steady pace at a reduced volume and build on from there. The key is that you have done the strength work and gradually reintroduce running. Slight pain is also fine. The exercises and running will help to reduce that. You gave to be ok to 'poke the bear' a little. That all make sense?
Hi, thanks for this informative video. Might it be of use for a martial artist whose hamstring aches a bit and feels "too big" when squatting? I'd like to get my kicks higher and harder, but my knee prevents me somewhat, and I don't want a serious injury.
Hi @arcalae thanks for commenting. Ok to help get your kicks higher hip mobility and strength is vital. You can start by looking at the hip mobility video in my channel. 12 minutes pre training will help you feel and move better.
@tommybrennan8153 Thanks for the link, my hip mobility isn't that bad. More concerned about the back of my knee feeling swollen or overstretched after practice.
Thanks for the video Tommy ! One question - prior to returning to full training with your team would you reintroduce skill work, for example kicking a football, to see if the tendon can handle that stress in a stretched position ?
Hi @shaneBoland. Thanks for the comment. Yes I would definitely do that before you return to competition. Like you said it needs to be able to handle that as well as running. 👍
Thank you for this video. There is so little information on distal hamstring tendinopathy.
I am a distance runner rather than a games player and have been dealing with this injury for over 9 months. There has been improvement but I am still nowhere near my full training load.
I know it's important to load and work the hamstring/tendon but my question is about next day feedback. How much sensitivity is too much? I generally find that my daily activities the day following a run or gym work are okay. I'm maybe just aware of a slight sensitivity but I'm not limpingor checking my gait. If I was to press and palpate firmly it would feel like a sharp bruise at my medial tibial condyle, and if I reach for my toes there would be a tightness at my medial knee.
What feedback and level of discomfort should I be paying attention to? Thank you again.
@jarlathfalls thanks for the comment. Ok so some sensitivity the next day is ok. But don't press or touch it and expect it not to be tender even when back to 100%. That's not a marker of anything so just best to stop touching it. What I would do is 10 or 12 minutes of rehab the next morning, and that will mean you feel it less during the day. General tough lower body strength sessions with these above twice a week plus using these exercises above as a pre run warm up and a painkiller the next morning will help this progress to the next level. The lower body gym exercises I have included in my "4 best exercises for high hamstring tendinopathy " are a good option for your gym sessions in addition to these rehab type exercises above. Does that make sense?
Thanks for the reply Tommy. As a distance runner, when do you know it's safe to progress running? When can you progress to running alternate days instead of every third day? With all the variables like distance, duration, hilly terrain and speed it can be a bit of a minefield about how and when to progress.
are nordic curls and atg split squats good exercises for this injury?
Hi , not if it's sore. NORDICS are a knee dominant exercise and if the distal tendon is sore, it won't respond well at all. They can cause more pain. Nordics are a good hamstring exercise otherwise.
@painandperformanceclinic thanks for yhe reply. Is the same true for ATG split squats?
@hasankaiser4563 Sorry, can you clarify what exercise that is exactly just so i can answer it correctly?
@painandperformanceclinic it's a knee over toes exercise, where you lunge forward. Your forward knees goes over your toes while your back leg is stretched while the front foot stays flat. Goal is to have full flexion your hamstring and calf touch. Apparently it's an amazing knee rehab exercise, but I'm not so sure if it's good for this condition...
How do you feel this routine will work for hamstring tendinopathy, that is not acute in its presentation, but is very tight and sore, and has some feeling of swelling/tightness in the knee. I like the process of moving down the leg. Thank you
Hi. Yes, this is for that scenario. Follow this advice and the only thing you need to figure out is the dosage, doing the amount that's needed even if its sore. Then do that consistently while running or playing your sport . Get your leg and tendon as strong as possible so you can do your activity despite soke small pain. Then this approach with time will sort it out. That male sense? Any questions let me know. Thanks for your question
@@tommybrennan8153 Great thank you! I will get to work, cheers!
Hi, I just tried out this rehab for my lower left hamstring tendon pain and feeling optimistic thanks. I have 2 questions. First is, when you say 2 sets…do I run through the whole session once then do it again from start to end or do 2 sets of the current exercise consecutively? Also can I be doing this rehab session for lower hamstring as well as your session/video for ‘high hamstring tendinopathy’ and if so, how best to fit them into the day. Struggling with both at the moment. Thank you
@gailmacleod5767 hi. Ok Q 1 I would do the exercises in pairs. Pick the first two, do 2 or 3 rounds of those then move onto the next two and repeat. Q2 you can also do the high hamstring rehab yes, I'd do those exercises first. Please look at the most recent video "why does your hamstring hurt" and the next one to help you further. That ok ?
Yes, that’s great! Thank you so much for your advice and prompt reply. Looking forward to getting fully back to running again 😃
Hello, I've been following your programme for a hamstring injury. The isometric excersice that you put your foot on the wall and you hold it. Is it okay if it hurts after some seconds and i feel like cramping before i stop? Or should i stop doing it for now? I kinda feel it in the non injured hamstring too but i can hold it for more time.
Hello @EkGR thanks for commenting. Ok like I said in the video it might not be ready for that exercise yet.....have you spend a lot of time/ weeks doing everything else we spoke about in the video and Upping your strength and capacity with these exercises and general lower body strengthening? If you have then in session, make sure you have gone through the progression of fatiguing hip and upper hamstring etc first. The option that might suit you for now is to move closer to the wall on that leg and get the hamstring working without much pain or it cramping. As you begin to.tolerate that you can move further back from the wall. What's clear is that hamstring is a little weaker and does need strengthening and that exercise is a good option but you have to build up to it with sufficient work elsewhere. Does that make sense? Any questions let me know 👍
@@painandperformanceclinic Thank you for the response. I just started the rehab so no i didn't spend enough time. I will move closer to the wall for that, it makes sense. Also another question. Do you think stretching the muscle helps? My doctor advice me to stretch a lot. But i heard from a lot of athletes that stretching after a hamstring injury ( 1 week later right now) may not be good for it.
Hi. If one's pain is mild (doesnt hurt unless sport is being played), can hold a lower hamstring static load for 30 secs, how much longer do you think it takes to fully recover?
Hi. It depends. Is there an opportunity for you to do more rehab/ S&C work to help even further? If it doesn't effect your performance at all and you can do some rehab the following day to settle the pain quickly I think as long as you continue to play your sport you are nearly there. Pain might still linger at times for months but it shouldn't impact you, the area can stay more sensitised depending on how long you've had it as well as other lifestyle factors. What you have control of is training both harder and smarter. That should sort it. That ok?
@painandperformanceclinic great, thanks for the reply. So playing lightly in my sport won't increase my recovery time, but rather help with recovery instead?
@hasankaiser4563 it's part of the rehab process. Some things can't be replicated in the gym if you have sufficient capacity playing can help you fully adapt and tolerate more playing yes. That make sense?
@@painandperformanceclinic perfect, thanks 👌
ua-cam.com/video/DQUxlkSmdgs/v-deo.htmlsi=jbpBl_4EnTTAIffm the deadlift and hip thrust are good options. Also look at high hamstring return to play video too.