PROXIMAL HAMSTRING TENDINOPATHY EXAMINATION - A Case Study
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- Опубліковано 12 січ 2023
- In this video, we'll be discussing the proximal hamstring tendinopathy and its symptoms. We'll also be discussing the high hamstring tendinopathy test and its use in diagnosing proximal hamstring tendinopathy.
If you're experiencing pain in the proximal hamstring region, be sure to watch this video to find out how to diagnosis and treat this condition! Thanks for watching!
Want more info? We have a free webinar that covers sit bone pain (ischial bursitis) detail so you can find a treatment that works for you. Stretches and exercises do not always help sit bone pain. Use this link to get access. www.p2sportscare.com/product/...
#hamstring #hamstringstretch #hamstringexercise
To work with us, contact us using this link bit.ly/3zCBnzZ or call us 714-502-4243. We have online programs, virtual and in-person options.
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[Performance Place website hamstring article excerpt]
Why Do You Have Tight Hamstrings? Do you have pain on the sitbone?
Hamstrings (and the their attachments into the sit bone) can become tight for a variety of reasons:
Overuse
Nerve pressure
Too much sitting
Too much running
Lack of hip mobility
Throughout this guide, I’ll show some of the best hamstring stretches in existence. If they don’t work for you then you may need to address your hamstring tightness with a non-stretching correction. Stretching does not fix all hamstring tightness, regardless if it feels good in the moment or not.
In the end of the article, I’ll guide you to another reference that will probably work better if you fall into this category.
What To Expect In This Article
All of the hamstring stretches that you will ever need to know.
How to stretch specific areas
Pictures + Instructions included
Strengthening exercises that actually improve your flexibility
What to do if these exercise aren’t working for you
TOE TOUCHING HAMSTRING STRETCH
The most common old-fashioned way to stretch your hamstrings is with a forward fold toe touch. To ensure that you’re releasing long-standing hamstring muscle tension, start the forward bend from the hips. The verbal cue of “pushing your hip pockets backwards seems to work for most beginners.
Since the hamstring starts at the sit bones of the pelvis, “pushing your hips behind you” is all you’ll need to stretch your hamstring in isolation. If you are looking to open up the back as well, simply breath into your yoga pants waistline and segmentally bend from each section of the spine (starting with the lower sections). Keep your feet grounded the entire time.
Don’t bounce in and out of the stretch because it will trigger a protective reflex that will make your hamstring tighten up to protect against the bounce. Hold this forward fold for 30 seconds. It should be comfortable the entire time just like all of the hamstring stretching in this article.
In yoga, they may tell you to “lift your sit bones” to the sky. While this is a great yoga cue, in clinical practice, I’ve found pushing your hips behind your feet works better and is much more protective over other parts of the body. Keeping your feet grounded into the floor should also make you feel more stable, resistant of falling when performing a forward fold.
SIT/ REACH HAMSTRING STRETCH
Next up is the sit and reach stretch. An oldie but goodie, the sit and reach hamstring stretch is sadly performed incorrectly often. As previously noted before, your hamstring only travels from the back of the knee to the sit bone. All you really need is a bend of the hip to stretch your tight hamstring. I’ve included some faults in the correlated picture.
How to stretch your hamstrings in the sit and reach stretch:
Sit with only one leg extended (other is bent)
With a “proud chest/ proud posture” lean toward your ankle on the straightened leg
Keep your back flat
Hold the stretch for 30 second, relax for 10 seconds and then repeat.
DOOR JAMB STRETCH
CONTRACT- RELAX SUPINE HAMSTRING STRETCH FOR BEGINNERS
One way to increase hamstring flexibility is using the contract-relax doorway stretch. It is exactly how it sounds, you contract the hamstring and then relax it in a cyclical fashion. Starting on your back is a great way to work towards your goal of touching your toes when standing.
Can everyone touch their toes at the start of a stretching program? No, it takes time. Dancers don’t become flexible overnight and you won’t either. It’s a long-term thing.
Contract-relax stretching for increasing hamstring flexibility has more research than many other types of stretching styles.
Here’s some tips:
When pressing into the wall, attempt to dent the wall with the tip of your heel (30-50% of your full effort)
Contract for 10 seconds
Relax for 5
Slide in closer and do it again
Attempt no more than 5 cycles
Each time you’ll get closer to the wall. This one is amazing for near immediate results.
I found sitting on a tennis ball and rolling it around really helped me
That’s something we have some people do but not all
Keep producing these videos pls, great content as always
More to come! We have some nice ones up the pipeline!
I have this on left sitbone. Think it started when I lifted too much weight doing deadlifts, but I can't get rid of it by foam roller etc.
Will start doing the excersise shown here. Great vid☺
Thanks for sharing! Yes it’s super common to start after heavy DLs. If you get stuck reach out. It typically requires some removing of some exercises and activities for a bit while adding some stretches and exercises that compliment the problem. Just email me if you want help. Good luck! Info@p2sportscare.com
I am suffering from high hamstring tendinopathy with peritendineum inflammation for almost 2 years (MRI detected).
I just have pain on sitting. I feel some kind of burning pain in the gluteal fold. Have been doing PT with little improvements.
I don't know if the inflammation is irritating the nerves around it or the inflammation by itself causes that sensation.
Have you ever treated someone with these symptons?
Hey there. Yes, we have worked with people with inflammation of the hamstring tendon before. The way we treat it depends on the severity and how irritable it is to applying low. For some types of tendon disorders can be therapeutic, while others we may have to scale the exposure a little bit to not provoke it as we load it. The great news is that most of the time load can actually create a pain relieving affect when applied appropriately.
I have chronic tendinopathy due to running
Sorry to hear that
Suffering from exactly the same issue since last 2 years. I've pain only on sitting (it's a dulll ache type of pain that doesn't go away till I start walking for 10mins). I've tried so many treatments, but none is working so far. Please please do help.
I've started doing deadlift's and other strengthening exercises from last 2-3 months.
I’d love to help. Contact us. Link is in description
@@nextgk is ur now okay m Suffering from d same thing
@@abdoukarimsanneh hi m doing better with strength training exercises. no more searching for doctors at least.
@@nextgk thank u so much