I've literally been dreaming for someone that has this much passion on the subject that they can properly delve into each and every single aspect of the injury. Thank you so very much for this video.
This is exactly what I have. Thank you for the video. There are literally no other UA-cam videos for this condition, so I was feeling hopeless about this. But you went ahead and made an hour long video. So thankful!🎉
What a thorough explaination of the tendinopathy of the distal hamstrings! It is certainly worth watching and knowing all the details to help with treatment. Well done!
Thank you Maryke (i hope i wrote it well). Your video was brilliant. Thank you to spend time on this rare and terrible injury in the most completed and scientific way. You are an angel. God bless you 🙏
Been suffering bilateral distal tendinitis now for 9 months or so, been rehabbing from hospital physio, but no advice on not straightening out leg on hamstring curls, leg raises etc, which as you say can really aggravate the tendons and does, thank you for excellent advice, a brilliant video, I shall adapt my schedule to suit. Just started with ECSTherapy last week, no pain during session, but next day pain in both knees was full on, next day seemed much better so fingers crossed, don’t apologise for length of video, most informative out there as, doesn’t seem to be a lot about this injury. Thank you.
Thank you so much for this video. I’m 29 yo and a year ago I injured my hamstring in both legs during an exercice in the gym. Ultrasound did not find any abnormalities but I was still diagnosed with distal hamstring tendinopathy by the sports doc. It has been hard dealing with this injury. The only hobbies I have and enjoy are sports like hiking, running and going to the gym. I can’t do these the way I used to do, and I’m always in pain afterwards. Sitting for longer periods on a hard chair or in my car can also be aggravating. Mentally it has been tough. I went to a local fysiotherapist (kinesist) for 8 weeks, 4 months after the injury but I only got massages there and one exercice to perform at home - a Stability Ball Leg Curl - which was too aggravating. So I gave up on the rehab and just hoped for the ‘wait and see’ method which has improved my day to day symptoms but didn’t give me improvement when performing sports. Cortisone has been proposed by the doc but I refused this for the moment.. MRI might be scheduled. Your explanation and advice on this topic has been the first time in months I’ve had some hope that distal hamstring tendinopathy might be treatable and there is light at the end of the tunnel. I will start with the exercises u described and might visit a sportsphysio in the near future. I want to be able to exercice pain free again. Bedankt!
Hi! I have exactly the same same as you explained! Mine started 3 years ago and ever since it has been on and off, I was basically neglecting it 😢! 5 weeks ago I got calf strain muscle and I was sitting more than usually and I aggravated it again, now is bigger pain that ever! I went to see ortopedic and she said it is hamstring tendinitis and she prescribed me physical therapy with laser, needling (whatever) that is! Never done it before! All I know I have changed 3 different facilities and PT’s are terrible, all they do they show some exercises that we can do at home, they did not even massage my calf! Now with this hamstring I really hope I will find someone who can help! I love to workout and it has been a long time that I have been pushing through this pain. It is good to see I am not alone, I just hope I am not too late and this hamstring did not reach some incurable stage 😢 Thank you for sharing nicely and honestly! I hope you are cured by now 🙏
@@Gaga-l2c Thank you for your message. Unfortunately, almost 2 years after the injury I am still suffering from my hamstring injury. It comes and goes. Every single time I have returned to sports and hiking I have had flare ups of pain that lasts for multiple days to weeks. And at such times, sitting for even short periods of time is also painfull, just like u said. Currently as I am typing this I'm having pretty bad pain from sitting. So yeah, I can not exercice anymore without paying the price afterwards, and so I have actually turned into a frustrated couch potato. I also have had no luck with PT. I got massage which didn't do anything and exercices that were to hard and aggravating. I have never been helped by a PT (got another injury a couple of years ago for which I also visited a PT that didn't do anything usefull, luckily that injury healed by itself in the end). It is extremely frustrating. I have no idea what the ideal recovery program should be like because it seems like the slightest overexertion sets u back to square one. Be carefull with doctors as they want to inject cortisone a lot, and this is very bad for tendon quality. A lot of studies discourage the use of corticosteroids and there would even be worse outcomes in the longer term.. I was persuaded by the doctor for an injection and I wish I had not done it. I had more pain after the injection for 2 months! I still hope there is a solution... Wishing u the best!
@Themix274 I noticed I struggled to walk on flat surfaces after I did a walk on an uphill trail that was uneven I felt really good but walking around the shops a pain in my leg. It wasn't a steep hill but I had to climb some rocks.
i wish that video was out 7 months ago when i had that issue. i did it cause i decided to start running and went from sitting on the sofa all day to running, completely ignoring the signals from my legs. ended up in insane pane in the pes anserine on both legs and 2 weeks recovery. my physio also advised that weak glutes could also cause hamstring overload. great video!
Hello! What type of physiotherapy did you do specifically? I had hamstring tendinopathy and now my pes anserine bursa on the same leg / knee, been a couple months of pain, would you be able to let me know what your physio said?
Great video and presentation! I'm going to a physio after watching this, but it's most likely this. Been struggling to find information on my symptoms until I find this amazing video, you're giving such in depth and nuanced advice. Worth gold. Thank you!
Wow. Very thorough and passionate! I've always had a feeling that the hamstring stretches were causing more issues. I definitely started mine prematurely. I wish General practice physicians were this thorough! One can indure months of co-pays and deductibles and still not get this type of guidance. Thank you so much! What a blessing
I started getting it towards the summer between my sophmore and junior year of high school and neglected treatment because there was only pain after activity rather than during. I also didn't have a parent that would drive me to a physical therapist or anything. After seeing this video I could cry tears of joy, but I also feel very anxious because of the potential restructuring of my tendon because I neglected treatment for easily over a year. Played soccer and basketball back to back for 2+ years which I believe to be the eventual cause.
Superb . Extremely comprehensive explanation. I found the whole video really helped my understanding of the whole subject of this type of knee pain in general and tendinitis of the lower hamstring in particular.
I've been trying to understand my injuries for months, my physio never really explained my ultrasound results like this. My current loading exercises still gives me quite a bit of pain, hopefully with this approach I can get back onto the bike soon. Brilliant video. Thank you so much!!
10:23 described my situation perfectly. I'm a soccer player and only have pain AFTER activity, on the side of my knee. At first my problem was diagnosed as "Illiotibial Band Syndrome," then later was diagnosed (by the same sports physical therapist) as "Hamstring Tendonitis." The pain is right where the I.T. Band ends on the side of my leg and I wasn't sure that my problem was Hamstring tendonitis, but after hearing that a symptom of HT is pain AFTER activity, I feel more comfortable about the diagnosis. I've been trying to find any information about pain after activity, and this is the first source that actually mentioned this.
I was starting to feel the same pain the past two weeks when I was recovering from a hamstring pull. I have not felt it since I started playing soccer 3 days ago
Best knowledge and explanation on UA-cam. I am watching many of your other videos and wish they were available/discoverable 6- 7 years ago. Whenever I am free later, would love to collaborate with you in translation to Hindi for huge Indian audience who don't have this level of info.
Fantastic video! This was so educational. I was feeling frustrated with various muscle imbalances and my PT's giving me different diagnoses. This has definitely filled in the gaps and I can start attacking my recovery the right way. Thank you!
I dare to say that that your video is the best i 've seen. Full coverage of the subject, from the anatomy to possible solutions with pros and cons. AND References! A true scientific approach...(As someone who works in pharma industry i couldn't be more impressed). Vere very well done!
That is absolutely incredible advice. Thanks so much. This is exactly the symptoms I have. Pain in the arch, Peroneus on both sides, lower hamstring and glute. Off to the physio tonight and I'll be trying your exercises in a few days.
I’m going through medial & posterior knee pain as we speak. It only hurts after running or exercising! I am going to do MRI soon but this was extremely educational video and I’m grateful of your channel. I will try to implement all what you advised in this video and hopefully I see improvements in weeks to come! Thank you for your incredible and immense help!
Hi, I think we have the same issue, this started when i begin training for half-marathon(doing some slow and easy runs). the back of the knee and inside gets tight. Doing the single leg bridges helps. at the moment after 5days without running, the pain is somehow 70% gone. let me know what happened to you MRI.
That was simply an awesome video. I was struggling with my injury and was so anxious how to go about it. This video made things crystal clear. Hopefully, I should run again in a couple of weeks. I am 59 and an avid Marathoner.
What an amazing lady! What a superb knowledge! Thoroughly explained! I am suffering with one leg pain over a year now, saw many doctor's, had physiotherapy with 3 different physios over the past 6 months but nothing is helping. None of these people seem to be having even 30% of your knowledge!!! How can they rehab patients and call themselves professionals!. That upsets me!. Where are you based? I would love to become your patient😊 God bless! You are amazing lady!!!! Mariana
Hi Mariana, Thank you for the kind words! I don't see patients anymore (rather focusing on making helpful videos like this one) but we have a team of very knowledgeable and experienced physios who see patients via video call, so it can be anywhere in the world. More info here, if you're interested: www.sports-injury-physio.com/
What an insightful video! The explanation was exceptionally clear. Two months back, during an indoor soccer game, I accidentally kicked the floor instead of the ball due to the uneven turf. Initially, I felt pain behind my knee, which subsided after a few days, except when I exerted resistance on the lower hamstring. Despite this, I decided to return to play, still experiencing some discomfort. Now, I'm noticing new pain at the lower hamstring tendon and on the side of my knee. Although my physiotherapist is excellent, the explanation didn't fully resonate. Nonetheless, I'll diligently follow the prescribed exercises. Thank you immensely!
I find this video pure gold! thank you so much for the detailed guidance! looks like I suffer from biceps femoris tendonitis and when I stretch the leg and try to work tight hamstrings it feels uncomfortable. The choice of your exercises (as you can do it at home) is very thoughtful. 47 mins is not a short video to follow through, but it was worth every minute. I felt even more irritated with classic hamstring stretches. Subscribed.
I've been in pain for over 6 months, seen three orthopedic surgeons. All they kept calling what I NOW know from this video to be the outer bicep femoris tendon, so painful i can barely walk or lift my leg....is that i have arthritis in the knee. Funny.....the xrays done for a real knee issue 6 months prior said no arthritis, now they can't figure this out, so now it's arthritis. My MRI, which I demanded, did show what the doctor says is a "barely noticeable" and "unimportant" cyst, as you mentioned. No surgeon says the cyst is worth the bother so I'm stuck there. BUT, I feel like God in His mercy brought me to this video!! The pain is horrific. I am going to follow the program here to the best of my ability and show it to my trainer. I'm no athlete but I'm in my mid50s now and I just can't let myself go and then be immobile in my 60s and 70s. I am so THANKFUL you posted this. There are no words. ❤ Updates to come as I work through these exercises for the next few months.
This is a phenomenal guide. I was worried I would struggle to find a video that was specific enough for this issue. Very well done - Thank you so much!
Goldmine! Thank you so much for sharing all of this helpful information ....and for free! I can't afford a Dr right now, but have hope of some relief with these techniques.
In the video (37:08) you mentioned a blog post where all the exercises are written out. I don’t see the link in the description. Please share the link in the comments. Thank you.
It is in the Description. Here it is again: www.sports-injury-physio.com/post/lower-hamstring-tendonitis-causes-symptoms-treatment-and-recovery-times Please scroll down to the section headed "Treatment for lower hamstring tendonitis".
Genuinely appreciate the time and effort that went into this video. I've had an unhappy triad that was diagnosed as 2nd grade MCL, treated as so for two months then another injury lower hamstring tendonitis that I've been using hydro and physical therapy for about 2 months now. Things are much better, pain is going away and strength is increasing, but to go back to playing soccer, does the pain have to be 0% or would I risk having a complete ACL/MCL tear?
The pain doesn't have to be 100% gone but should usually only be like a niggle rather than proper pain. The important part is that your rehab should have built up to the point where you can actually do exercises and activities that are at an intensity and complexity similar to your sport.
Thank you for your response. I'm at the niggling part of recovery at the moment with my triad. The tendons behind my knee are still stiff but the range of motion has increased to about 90% without pain. The stiffness always goes away after warming up. As I understood from your comment and video, I could focus on the exercises you presented along with other PT concentrating on soccer movements until the therapist feels I'm readyto go back to football, correct?
Thank you so much for this great video that explains exactly what is happening to me. It hurts so bad and stretching seems to make things worse. It’s not my hamstring. It’s my hamstring tendons that are sore. Mine is not due to training but due to weak core muscles from losing 100 pounds. My back and core was very weak and not able to support my body so I was standing weird with bent knees for so long that it caused this tendinitis. Now I know how to fix it properly. Thank you!
Amazing video, great presentation and detailing... Of all the noise on there on YT, this stands out to be precise and the most relevant video with end to end issue resolution advice. Thanks.. I have acute pain and my ortho has prescribed anti inflammatory medicines and rest for three weeks and assured that this issue will be recovered. 🤞
This is very great! Really well explained! I was wondering what this pain is abouth, started 3weeks ago just suddenly wake up in the morning and feeling little pain when bending leg. Run true it but now started to worry, because after hard running session next morning pain is bigger than after not running days. I will stop running and start doing all exercises that you suggested. Thank you!!!
Thank you so much for this! I learned more about what to do for my injury from than I have been from seeing a PT in person. I did the bridge exercises last night and I could tell they definitely engaged the right area. I was scared I did too many because my injury was pretty sore going to bed last night, but I woke up with less pain than I was a few days ago. So thank you ! I'll keep at it!
Best video. Thank you so much Coach. I was suffering to much from my lower hamstring tendonitis. Now I know why it causes and how I can recover. And from next time, I will be more careful with my practice session. Thanks again
I've been trying to understand what exactly this pain is on the outside of my knee for the last year. This video clearly explained it, my biceps femoris tendon is inflamed. It only hurts when I sit too long or stand too long. I exercise 6 times a week, 4 times with weights. I will incorporate your exercises in my regimen. Thanks so much for the very detailed explanation.
Thanks for the in depth video! I ended up getting pretty gnarly tendonitis in my left biceps femoris from laying leg curls to the point where even bodyweight curls hurt, so I completely backed off. Went back to squatting to avoid hamstring use and somehow managed to make it worse than it was before. I'll give relative rest and glute bridges a try and see if I can allow for better recovery!
This is crazy detailed. Have been looking for the answer to my symptoms for over a year now and this is the first time I think I might know what my condition is. The only drawback is I think I might be a little too far gone for an "easy" fix now. Here goes the long haul eh?
@@SportsInjuryPhysio thanks, and thanks for making the vid. Have been unable to run for 5 weeks due to avulsion fracture to 5th metatarsal on my left foot. Resorted to cycling to try and maintain some level of cardio and that has seemingly flaired up tendinopathy around the right knee. Its 6 of one and half a dozen of another 😂 Off to do some bridges. Thanks again!
I love these videos. Its so nice how much work you put in it. Im just like at this state that im looking this videos rather to go to an doctor and get like elektrotherpaie or something eles. You helped me trough my osteitis pubis and now hopefully through my biceps femoris tendienopathie. Thank you and greetings from Germany !
What do you think about Nordic harmstringcurls? After watching this video it should be a good exercise, because it also strengthen the eccentric of the tendon or am i wrong? Obv. It should be an exercise for the late state of the Rehab
Hi, I’m not sure if you will see this comment. But I have a question if you wouldn’t mind answering. First off thank you for such a detailed video and sharing your valuable knowledge. In terms of beginning rehab after resting the tendon, should I avoid doing anything where I notice the tendon is under pressure/discomfort. Such as when I do hamstring curls I can feel discomfort in the tendon. I have been doing exercise to the point where I can feel some discomfort but I don’t keep going when I feel pain. I guess what I’m asking is if there is a way to recognise what level of discomfort/pain is good to work through and when to know when to stop. Thanks again.
The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours So check how your pain responds in the day after and that will tell you if a session is OK or not.
@@SportsInjuryPhysioreally informative. I want to get back to distance trail running. Did have a 75km ultra planned in 3 weeks but will probably not do it, or just walk it. Long cut offs, then plan to run it next year.
thank you for this video on lower hamstring issues. I had a stroke last year and fell when I got home from the hospital. I landed with my right leg bent so that my calf was touching the back of my leg. I had no idea why my tendon behind my knee hurt all the time and prevented me from making a full recovery (walking). I'm still in a wheelchair because my knee buckles when I walk. I'm going to do some exercises to help my recovery.
Thank you so much for this video! I’m working with a PT and he explained it really well, but I like getting even more info. I started running again (only a mile vs my usual 6-7), and I was worried I shouldn’t because I could feel the tendons a bit. I don’t see the PT until next week, so watching this put me at ease-it’s not uncomfortable. A mile at a slow pace seems okay 😊.
What a brilliant video! Thank you so much. If I can ask: Should a 'load' day during rehab include a form of bridge, curl and deadlift? Or is this typically too much?
Totally depends on how sensitive yours is and where you are in your rehab - I usually start my patient on bridges - then add in light curls and lastly deadlifts - so they can eventually do all in one session but start really light and build over time.
Thank you so much for this. Been running consistently without issue for over a year and a half and now I think I’ve gotten tendon pain in the lower hamstring. Stopped running for a few days to recover..
Trying the relative rest. Went for a short run 5km jog felt slight tightness but no pain. Waiting for a few hours now and there’s still no pain but a slight tightness returning not sure if that means if it’s too much. I’m gonna watch out for tomorrow.
I had a knee replacement two years ago. I am 75 years old and like to golf three days a week and practice at the range. I have had four back operations in my life, a shoulder operation, an elbow sewn, and a knee replacement among other types of injuries. My back is fine now but I got three months ago, I had a neck fusion from a pinched nerve and played no golf. Once I was released to golf, I got bad pain on the side of my knee and on my upper thigh. My doctor said the implant looked good on the xray but it was a hamstring. I keep golfing and it got to whenever I put weight on it, I had bad pain. I stopped golfing a week ago and after a stretching session, I could walk a mile with no pain. Then after sitting or getting up in the morning, the pain with weight on it started pain again. I think now it's now a little better, still hurts but not as much. I did PT and do perscribed exercises at home every day. I think the walking is helping with the exercises. I guess I should stop golfing for awhile even through the doctor said golf was a low impact sport. My biggest worry is damaging the implant. I long would you think I know it's safe to golf again? I ride in cart when I play.
It really is best to ask your physio because I have no idea of what is causing your pain or what is needed to fix it without assessing you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysio Thank you for the reply. I’m going to see two orthos and a bone scan scheduled. I was trying to diagnose it myself but I’ll find out more by next week.
Thank you for such an informal video. I was stretching my hamstrings a couple weeks ago (sitting on the floor with my legs spread out and leaning forward), and i felt a strain in my Semimembranosus. Do you think this was an acute tendinitis? I didn’t have any swelling but it’s been bothering me ever since. Some days worse than others.
It is difficult to answer because every case is a bit different but generally speaking, if you can do single leg squats (doesn't have to be too low) and lunges and hops and jumps without aggravating it and can walk at a brisk pace for 30 minutes, then you might be ready to ease into a slow jog. But remember, the faster you run or the bigger your strides, the more the hamstrings have to work - so the key is to really think about what you've doing when you start and slowly progress.
thank you so much for this 💓💓 at what point would you introduce stretches? as a dancer, flexibility is a big part of my training.. would you say it's safe to stretch only to the level when you feel no pain? or would u refrain from all stretching until later? (when?)
I would only start stretching once you have regained full strength through full range and then definitely restrict it to pain free range - start gentle with short holds and observe the 24 hour pain response. Then slowly build it up.
My symptoms included aggressive muscle spasms. Has anyone experienced this. Still not sure what exactly the injury diagnosis is. But behind my leg hurts and spasm if I put my heel completely down. I need help. MRI soon.
I've literally been dreaming for someone that has this much passion on the subject that they can properly delve into each and every single aspect of the injury. Thank you so very much for this video.
You're welcome, and good luck with your recovery!
This is exactly what I have. Thank you for the video. There are literally no other UA-cam videos for this condition, so I was feeling hopeless about this. But you went ahead and made an hour long video. So thankful!🎉
You're very welcome!
What a thorough explaination of the tendinopathy of the distal hamstrings! It is certainly worth watching and knowing all the details to help with treatment. Well done!
Thanks for watching!
Thank you Maryke (i hope i wrote it well).
Your video was brilliant.
Thank you to spend time on this rare and terrible injury in the most completed and scientific way.
You are an angel.
God bless you 🙏
Me too ❤
Wow this was so helpful. Thank you! God bless you
You are welcome!
Been suffering bilateral distal tendinitis now for 9 months or so, been rehabbing from hospital physio, but no advice on not straightening out leg on hamstring curls, leg raises etc, which as you say can really aggravate the tendons and does, thank you for excellent advice, a brilliant video, I shall adapt my schedule to suit. Just started with ECSTherapy last week, no pain during session, but next day pain in both knees was full on, next day seemed much better so fingers crossed, don’t apologise for length of video, most informative out there as, doesn’t seem to be a lot about this injury. Thank you.
You're welcome, and good luck with your recovery!
Hamtring stretches are the reason I have tendinitis in the first place. Thank you so much for the informative video
You're welcome.
Thank you so much for this video.
I’m 29 yo and a year ago I injured my hamstring in both legs during an exercice in the gym. Ultrasound did not find any abnormalities but I was still diagnosed with distal hamstring tendinopathy by the sports doc.
It has been hard dealing with this injury. The only hobbies I have and enjoy are sports like hiking, running and going to the gym. I can’t do these the way I used to do, and I’m always in pain afterwards. Sitting for longer periods on a hard chair or in my car can also be aggravating. Mentally it has been tough.
I went to a local fysiotherapist (kinesist) for 8 weeks, 4 months after the injury but I only got massages there and one exercice to perform at home - a Stability Ball Leg Curl - which was too aggravating. So I gave up on the rehab and just hoped for the ‘wait and see’ method which has improved my day to day symptoms but didn’t give me improvement when performing sports. Cortisone has been proposed by the doc but I refused this for the moment.. MRI might be scheduled.
Your explanation and advice on this topic has been the first time in months I’ve had some hope that distal hamstring tendinopathy might be treatable and there is light at the end of the tunnel. I will start with the exercises u described and might visit a sportsphysio in the near future. I want to be able to exercice pain free again.
Bedankt!
Thanks for sharing, and good luck with your recovery!
Hi! I have exactly the same same as you explained! Mine started 3 years ago and ever since it has been on and off, I was basically neglecting it 😢! 5 weeks ago I got calf strain muscle and I was sitting more than usually and I aggravated it again, now is bigger pain that ever! I went to see ortopedic and she said it is hamstring tendinitis and she prescribed me physical therapy with laser, needling (whatever) that is! Never done it before! All I know I have changed 3 different facilities and PT’s are terrible, all they do they show some exercises that we can do at home, they did not even massage my calf! Now with this hamstring I really hope I will find someone who can help! I love to workout and it has been a long time that I have been pushing through this pain. It is good to see I am not alone, I just hope I am not too late and this hamstring did not reach some incurable stage 😢 Thank you for sharing nicely and honestly! I hope you are cured by now 🙏
@@Gaga-l2c Thank you for your message. Unfortunately, almost 2 years after the injury I am still suffering from my hamstring injury. It comes and goes. Every single time I have returned to sports and hiking I have had flare ups of pain that lasts for multiple days to weeks. And at such times, sitting for even short periods of time is also painfull, just like u said. Currently as I am typing this I'm having pretty bad pain from sitting. So yeah, I can not exercice anymore without paying the price afterwards, and so I have actually turned into a frustrated couch potato.
I also have had no luck with PT. I got massage which didn't do anything and exercices that were to hard and aggravating. I have never been helped by a PT (got another injury a couple of years ago for which I also visited a PT that didn't do anything usefull, luckily that injury healed by itself in the end).
It is extremely frustrating. I have no idea what the ideal recovery program should be like because it seems like the slightest overexertion sets u back to square one.
Be carefull with doctors as they want to inject cortisone a lot, and this is very bad for tendon quality. A lot of studies discourage the use of corticosteroids and there would even be worse outcomes in the longer term.. I was persuaded by the doctor for an injection and I wish I had not done it. I had more pain after the injection for 2 months!
I still hope there is a solution...
Wishing u the best!
@Themix274 I noticed I struggled to walk on flat surfaces after I did a walk on an uphill trail that was uneven I felt really good but walking around the shops a pain in my leg. It wasn't a steep hill but I had to climb some rocks.
i wish that video was out 7 months ago when i had that issue. i did it cause i decided to start running and went from sitting on the sofa all day to running, completely ignoring the signals from my legs. ended up in insane pane in the pes anserine on both legs and 2 weeks recovery. my physio also advised that weak glutes could also cause hamstring overload. great video!
Hello! What type of physiotherapy did you do specifically? I had hamstring tendinopathy and now my pes anserine bursa on the same leg / knee, been a couple months of pain, would you be able to let me know what your physio said?
Great video and presentation! I'm going to a physio after watching this, but it's most likely this. Been struggling to find information on my symptoms until I find this amazing video, you're giving such in depth and nuanced advice. Worth gold. Thank you!
You're most welcome!
Wow. Very thorough and passionate! I've always had a feeling that the hamstring stretches were causing more issues. I definitely started mine prematurely. I wish General practice physicians were this thorough! One can indure months of co-pays and deductibles and still not get this type of guidance. Thank you so much! What a blessing
You're very welcome!
I started getting it towards the summer between my sophmore and junior year of high school and neglected treatment because there was only pain after activity rather than during. I also didn't have a parent that would drive me to a physical therapist or anything. After seeing this video I could cry tears of joy, but I also feel very anxious because of the potential restructuring of my tendon because I neglected treatment for easily over a year. Played soccer and basketball back to back for 2+ years which I believe to be the eventual cause.
Perfect analysis! there are few experts talk about this problem like you, Thank you so much 🙏👌
My pleasure!
Your videos are always so well researched and articulated. Thank you for providing this information and all the effort it takes to create this!!
So nice of you!
Incredibly useful video and great insights. Thank you!
You're welcome - glad you found it useful! 😊
Superb . Extremely comprehensive explanation. I found the whole video really helped my understanding of the whole subject of this type of knee pain in general and tendinitis of the lower hamstring in particular.
Glad it was helpful!
I've been trying to understand my injuries for months, my physio never really explained my ultrasound results like this. My current loading exercises still gives me quite a bit of pain, hopefully with this approach I can get back onto the bike soon. Brilliant video. Thank you so much!!
Good luck with your recovery!
10:23 described my situation perfectly. I'm a soccer player and only have pain AFTER activity, on the side of my knee. At first my problem was diagnosed as "Illiotibial Band Syndrome," then later was diagnosed (by the same sports physical therapist) as "Hamstring Tendonitis." The pain is right where the I.T. Band ends on the side of my leg and I wasn't sure that my problem was Hamstring tendonitis, but after hearing that a symptom of HT is pain AFTER activity, I feel more comfortable about the diagnosis. I've been trying to find any information about pain after activity, and this is the first source that actually mentioned this.
I was starting to feel the same pain the past two weeks when I was recovering from a hamstring pull. I have not felt it since I started playing soccer 3 days ago
Same. This sucks 😢
Best knowledge and explanation on UA-cam. I am watching many of your other videos and wish they were available/discoverable 6- 7 years ago. Whenever I am free later, would love to collaborate with you in translation to Hindi for huge Indian audience who don't have this level of info.
I don't see how I can thank you, this video is magnificent
You're very welcome!
Wow this is the answers ive been looking for
Fantastic video! This was so educational. I was feeling frustrated with various muscle imbalances and my PT's giving me different diagnoses. This has definitely filled in the gaps and I can start attacking my recovery the right way. Thank you!
You're welcome!
Absolutely the best I've ever seen, you are amazing at sharing knowledge!
Glad you think so!
Thank you so much for This video. You are probably the best on this subject in the UA-cam community.
Wow, thank you!
I dare to say that that your video is the best i 've seen. Full coverage of the subject, from the anatomy to possible solutions with pros and cons. AND References! A true scientific approach...(As someone who works in pharma industry i couldn't be more impressed). Vere very well done!
Thank you for the kind words!
Thank you. Totally needed this.
You are welcome!
That is absolutely incredible advice. Thanks so much. This is exactly the symptoms I have. Pain in the arch, Peroneus on both sides, lower hamstring and glute. Off to the physio tonight and I'll be trying your exercises in a few days.
Good luck with your recovery!
I’m going through medial & posterior knee pain as we speak. It only hurts after running or exercising!
I am going to do MRI soon but this was extremely educational video and I’m grateful of your channel.
I will try to implement all what you advised in this video and hopefully I see improvements in weeks to come!
Thank you for your incredible and immense help!
Best of luck!
Hi, I think we have the same issue, this started when i begin training for half-marathon(doing some slow and easy runs). the back of the knee and inside gets tight.
Doing the single leg bridges helps. at the moment after 5days without running, the pain is somehow 70% gone.
let me know what happened to you MRI.
I just want to say thank you. Ive been suffering from this for almost 2 years and there are so little resources out there. Thanks for the video
You're welcome!
That was simply an awesome video. I was struggling with my injury and was so anxious how to go about it. This video made things crystal clear. Hopefully, I should run again in a couple of weeks. I am 59 and an avid Marathoner.
Good luck with your recovery!
excellent presentation. So clear & thorough
Thank you!
What an amazing lady! What a superb knowledge! Thoroughly explained! I am suffering with one leg pain over a year now, saw many doctor's, had physiotherapy with 3 different physios over the past 6 months but nothing is helping. None of these people seem to be having even 30% of your knowledge!!! How can they rehab patients and call themselves professionals!. That upsets me!. Where are you based? I would love to become your patient😊 God bless! You are amazing lady!!!! Mariana
Hi Mariana,
Thank you for the kind words! I don't see patients anymore (rather focusing on making helpful videos like this one) but we have a team of very knowledgeable and experienced physios who see patients via video call, so it can be anywhere in the world. More info here, if you're interested: www.sports-injury-physio.com/
Thank you so much. I will try to get in touch soon. Is it possible to speak to you though? Thank you
What an insightful video! The explanation was exceptionally clear. Two months back, during an indoor soccer game, I accidentally kicked the floor instead of the ball due to the uneven turf. Initially, I felt pain behind my knee, which subsided after a few days, except when I exerted resistance on the lower hamstring. Despite this, I decided to return to play, still experiencing some discomfort. Now, I'm noticing new pain at the lower hamstring tendon and on the side of my knee. Although my physiotherapist is excellent, the explanation didn't fully resonate. Nonetheless, I'll diligently follow the prescribed exercises. Thank you immensely!
Good luck with your recovery!
Wow, this was great information! I've been struggling with this for a few weeks now and no physio has been as thorough as this in identifying.
Glad it was helpful!
Great video. Just what I was looking for.
Great to hear!
This is an awesome video. I strained my semimembranosus tendon 2 weeks ago. I think I will give these a shot.
Me too, had mine for two weeks now when I did some hill sprints 😔. Update me about your recovery.
I find this video pure gold! thank you so much for the detailed guidance! looks like I suffer from biceps femoris tendonitis and when I stretch the leg and try to work tight hamstrings it feels uncomfortable. The choice of your exercises (as you can do it at home) is very thoughtful. 47 mins is not a short video to follow through, but it was worth every minute. I felt even more irritated with classic hamstring stretches. Subscribed.
Thanks for watching, and good luck with your recovery!
Excellent video. Great explanations and solutions. You are a knowledgeable physio who explains well.
I appreciate that!
I've been in pain for over 6 months, seen three orthopedic surgeons. All they kept calling what I NOW know from this video to be the outer bicep femoris tendon, so painful i can barely walk or lift my leg....is that i have arthritis in the knee. Funny.....the xrays done for a real knee issue 6 months prior said no arthritis, now they can't figure this out, so now it's arthritis. My MRI, which I demanded, did show what the doctor says is a "barely noticeable" and "unimportant" cyst, as you mentioned. No surgeon says the cyst is worth the bother so I'm stuck there. BUT, I feel like God in His mercy brought me to this video!! The pain is horrific. I am going to follow the program here to the best of my ability and show it to my trainer. I'm no athlete but I'm in my mid50s now and I just can't let myself go and then be immobile in my 60s and 70s. I am so THANKFUL you posted this. There are no words. ❤ Updates to come as I work through these exercises for the next few months.
Thanks for sharing, and good luck with your recovery!
This was such a helpful, informative video; I think this is exactly the issue I’m experiencing. Thank you so much!
You're welcome!
Thank you for such an amazing video !
You are welcome!
My gratitude to you- SO helpful!
Glad it was helpful!
Such a well-explained video. I am so grateful to you for taking the time to give us details
You are welcome!
This is a phenomenal guide. I was worried I would struggle to find a video that was specific enough for this issue. Very well done - Thank you so much!
You're very welcome!
amazing video. so detailed and helpful. well worth the time!
Glad it was helpful!
The best video on the topic on earth
Goldmine! Thank you so much for sharing all of this helpful information ....and for free! I can't afford a Dr right now, but have hope of some relief with these techniques.
You're welcome, and good luck with your recovery!
It's 2nd time that i've found your content is the best. You helped me to heal and i appreciate your work.
Happy to help!
You just earned a sub. This was very informative. Thank you very much
Thanks for the sub!
In the video (37:08) you mentioned a blog post where all the exercises are written out. I don’t see the link in the description. Please share the link in the comments. Thank you.
It is in the Description. Here it is again: www.sports-injury-physio.com/post/lower-hamstring-tendonitis-causes-symptoms-treatment-and-recovery-times
Please scroll down to the section headed "Treatment for lower hamstring tendonitis".
Excellent video, good job. You helped me understand my injury
Thank you very, very much. This is what I am exactly searching for
You're welcome!
This is incredibly helpful. Thank you SO much!
Glad you found it helpful!
Thanks
Thank you very much for your support!
Thank you so much. You are just amazing and fully focus on one specified topic with useful information.
You're welcome!
Genuinely appreciate the time and effort that went into this video.
I've had an unhappy triad that was diagnosed as 2nd grade MCL, treated as so for two months then another injury lower hamstring tendonitis that I've been using hydro and physical therapy for about 2 months now.
Things are much better, pain is going away and strength is increasing, but to go back to playing soccer, does the pain have to be 0% or would I risk having a complete ACL/MCL tear?
The pain doesn't have to be 100% gone but should usually only be like a niggle rather than proper pain. The important part is that your rehab should have built up to the point where you can actually do exercises and activities that are at an intensity and complexity similar to your sport.
Thank you for your response. I'm at the niggling part of recovery at the moment with my triad.
The tendons behind my knee are still stiff but the range of motion has increased to about 90% without pain. The stiffness always goes away after warming up. As I understood from your comment and video, I could focus on the exercises you presented along with other PT concentrating on soccer movements until the therapist feels I'm readyto go back to football, correct?
Great work. This helped me get identify the source of my pain and gave me real solutions to help it
Glad it helped!
Thank you so much for this great video that explains exactly what is happening to me. It hurts so bad and stretching seems to make things worse. It’s not my hamstring. It’s my hamstring tendons that are sore. Mine is not due to training but due to weak core muscles from losing 100 pounds. My back and core was very weak and not able to support my body so I was standing weird with bent knees for so long that it caused this tendinitis. Now I know how to fix it properly. Thank you!
You're welcome!
Incredible video, thank you so much for all the detailed information!
Our pleasure!
Amazing video, great presentation and detailing... Of all the noise on there on YT, this stands out to be precise and the most relevant video with end to end issue resolution advice. Thanks.. I have acute pain and my ortho has prescribed anti inflammatory medicines and rest for three weeks and assured that this issue will be recovered. 🤞
Thank you so much for a scientific and informative video.
Thanks for watching!
This is very great! Really well explained! I was wondering what this pain is abouth, started 3weeks ago just suddenly wake up in the morning and feeling little pain when bending leg. Run true it but now started to worry, because after hard running session next morning pain is bigger than after not running days. I will stop running and start doing all exercises that you suggested. Thank you!!!
Thanks for sharing, and good luck with your recovery!
Thank you so much for this whole video.
You are welcome!
Thank you so much for this! I learned more about what to do for my injury from than I have been from seeing a PT in person. I did the bridge exercises last night and I could tell they definitely engaged the right area. I was scared I did too many because my injury was pretty sore going to bed last night, but I woke up with less pain than I was a few days ago. So thank you ! I'll keep at it!
Great video - thank you very kindly for sharing your expertise.
You're welcome!
This is spot on to how I feel. What a great video.
So glad!
Excellent explanation, a true professional 👏!!
Thank you kindly!
Thank you for your videos! Lucky for me, I get to learn more about the body by recovering from this from you!
You are welcome!
Fabulous video. Incredibly helpful.
So glad!
Thank you, I think You have answered my questions. I’ve been trying too hard and I’m inflaming my hamstring. ❤
You're welcome!
Best video. Thank you so much Coach. I was suffering to much from my lower hamstring tendonitis. Now I know why it causes and how I can recover. And from next time, I will be more careful with my practice session. Thanks again
You're welcome!
Thank you so much! 😭 this is invaluable
You're welcome!
LOVE THIS!! just what i needed!💯🙌🏼
I've been trying to understand what exactly this pain is on the outside of my knee for the last year. This video clearly explained it, my biceps femoris tendon is inflamed. It only hurts when I sit too long or stand too long. I exercise 6 times a week, 4 times with weights. I will incorporate your exercises in my regimen. Thanks so much for the very detailed explanation.
You're welcome!
Thanks for the in depth video! I ended up getting pretty gnarly tendonitis in my left biceps femoris from laying leg curls to the point where even bodyweight curls hurt, so I completely backed off. Went back to squatting to avoid hamstring use and somehow managed to make it worse than it was before. I'll give relative rest and glute bridges a try and see if I can allow for better recovery!
You're welcome!
amazing video worth every minute.
Wow, thanks!
This is crazy detailed. Have been looking for the answer to my symptoms for over a year now and this is the first time I think I might know what my condition is. The only drawback is I think I might be a little too far gone for an "easy" fix now. Here goes the long haul eh?
Thanks for watching, and good luck with your recovery!
@@SportsInjuryPhysio thanks, and thanks for making the vid. Have been unable to run for 5 weeks due to avulsion fracture to 5th metatarsal on my left foot. Resorted to cycling to try and maintain some level of cardio and that has seemingly flaired up tendinopathy around the right knee. Its 6 of one and half a dozen of another 😂 Off to do some bridges.
Thanks again!
I love these videos. Its so nice how much work you put in it. Im just like at this state that im looking this videos rather to go to an doctor and get like elektrotherpaie or something eles. You helped me trough my osteitis pubis and now hopefully through my biceps femoris tendienopathie. Thank you and greetings from Germany !
You're welcome!
What do you think about Nordic harmstringcurls? After watching this video it should be a good exercise, because it also strengthen the eccentric of the tendon or am i wrong? Obv. It should be an exercise for the late state of the Rehab
Hi, I’m not sure if you will see this comment. But I have a question if you wouldn’t mind answering.
First off thank you for such a detailed video and sharing your valuable knowledge.
In terms of beginning rehab after resting the tendon, should I avoid doing anything where I notice the tendon is under pressure/discomfort. Such as when I do hamstring curls I can feel discomfort in the tendon.
I have been doing exercise to the point where I can feel some discomfort but I don’t keep going when I feel pain.
I guess what I’m asking is if there is a way to recognise what level of discomfort/pain is good to work through and when to know when to stop.
Thanks again.
The rule with rehab and exercise is usually that it is OK to do as long as:
1. It only causes a slight discomfort while doing it, AND
2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
So check how your pain responds in the day after and that will tell you if a session is OK or not.
Excellent video. Thank you very much
You are welcome!
@@SportsInjuryPhysioreally informative. I want to get back to distance trail running. Did have a 75km ultra planned in 3 weeks but will probably not do it, or just walk it. Long cut offs, then plan to run it next year.
thank you for this video on lower hamstring issues. I had a stroke last year and fell when I got home from the hospital. I landed with my right leg bent so that my calf was touching the back of my leg. I had no idea why my tendon behind my knee hurt all the time and prevented me from making a full recovery (walking). I'm still in a wheelchair because my knee buckles when I walk. I'm going to do some exercises to help my recovery.
Good luck with your recovery!
Thank you so much for this video! I’m working with a PT and he explained it really well, but I like getting even more info. I started running again (only a mile vs my usual 6-7), and I was worried I shouldn’t because I could feel the tendons a bit. I don’t see the PT until next week, so watching this put me at ease-it’s not uncomfortable. A mile at a slow pace seems okay 😊.
You got this!
Brilliant clear and reassuring thank you
You're very welcome
Really appreciate your work .
Thank you very much !
Welcome!
Excellent presentation ,clear and informative.May I ask if you talk about myofascial pain syndrome physio?
I am not aware that I mentioned a myofascial pain syndrome physio - if you let me know at what point in the video I can check and clarify
great video thanks for the ideas and clear explanation.
You're welcome!
What a brilliant video! Thank you so much. If I can ask:
Should a 'load' day during rehab include a form of bridge, curl and deadlift? Or is this typically too much?
Totally depends on how sensitive yours is and where you are in your rehab - I usually start my patient on bridges - then add in light curls and lastly deadlifts - so they can eventually do all in one session but start really light and build over time.
@@SportsInjuryPhysio Thank you for the reply.
Thank you so much for this. Been running consistently without issue for over a year and a half and now I think I’ve gotten tendon pain in the lower hamstring. Stopped running for a few days to recover..
Woah we watched this for the first time at the same time,
Woah we watched this for the first time at the same time,
Trying the relative rest. Went for a short run 5km jog felt slight tightness but no pain. Waiting for a few hours now and there’s still no pain but a slight tightness returning not sure if that means if it’s too much. I’m gonna watch out for tomorrow.
You're welcome!
Looks like 24 hours later there’s no pain and tightness will increase mileage accordingly 😁
I had a knee replacement two years ago. I am 75 years old and like to golf three days a week and practice at the range. I have had four back operations in my life, a shoulder operation, an elbow sewn, and a knee replacement among other types of injuries. My back is fine now but I got three months ago, I had a neck fusion from a pinched nerve and played no golf. Once I was released to golf, I got bad pain on the side of my knee and on my upper thigh. My doctor said the implant looked good on the xray but it was a hamstring. I keep golfing and it got to whenever I put weight on it, I had bad pain. I stopped golfing a week ago and after a stretching session, I could walk a mile with no pain. Then after sitting or getting up in the morning, the pain with weight on it started pain again. I think now it's now a little better, still hurts but not as much. I did PT and do perscribed exercises at home every day. I think the walking is helping with the exercises. I guess I should stop golfing for awhile even through the doctor said golf was a low impact sport. My biggest worry is damaging the implant. I long would you think I know it's safe to golf again? I ride in cart when I play.
It really is best to ask your physio because I have no idea of what is causing your pain or what is needed to fix it without assessing you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysio Thank you for the reply. I’m going to see two orthos and a bone scan scheduled. I was trying to diagnose it myself but I’ll find out more by next week.
thankyou, best vid ive found
Awesome explanation, thank u!
You are welcome!
28:22 I was doing that for my back improvement but never have done that for Tendinopathy
Thank you for such an informal video. I was stretching my hamstrings a couple weeks ago (sitting on the floor with my legs spread out and leaning forward), and i felt a strain in my Semimembranosus. Do you think this was an acute tendinitis? I didn’t have any swelling but it’s been bothering me ever since. Some days worse than others.
At what time during rehabilitation you could slowly start running again?
Thanks for the very informative and broad explanation.
It is difficult to answer because every case is a bit different but generally speaking, if you can do single leg squats (doesn't have to be too low) and lunges and hops and jumps without aggravating it and can walk at a brisk pace for 30 minutes, then you might be ready to ease into a slow jog. But remember, the faster you run or the bigger your strides, the more the hamstrings have to work - so the key is to really think about what you've doing when you start and slowly progress.
I have this from dancing, my thought happiness was gone , good to hear that I should continue with low load
Very nice video, I do it similar with my patients and I recommend them too to not stretch but use foam rolling instead of that
Maryka, is distal hamstring tendinopathy common in people who do a lot of Nordic hamstring curls?
I don't know if it is common but you can definitely overwork the distal tendons easily if you overdo the nordic curls.
thank you so much for this 💓💓
at what point would you introduce stretches? as a dancer, flexibility is a big part of my training.. would you say it's safe to stretch only to the level when you feel no pain? or would u refrain from all stretching until later? (when?)
I would only start stretching once you have regained full strength through full range and then definitely restrict it to pain free range - start gentle with short holds and observe the 24 hour pain response. Then slowly build it up.
@@SportsInjuryPhysio thank you so much for taking the time to reply to my questions, this is very helpful. best wishes to you.💕
My symptoms included aggressive muscle spasms. Has anyone experienced this. Still not sure what exactly the injury diagnosis is. But behind my leg hurts and spasm if I put my heel completely down. I need help. MRI soon.
Thank you. Very well done!! 💪🏼
Our pleasure!