3 Best High Hamstring Tendinopathy Exercises
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- Опубліковано 13 чер 2024
- If you're suffering from high hamstring tendinopathy, then you need to start performing these 3 best high hamstring tendinopathy exercises. By doing these exercises, you'll help to improve your hamstring flexibility and strength, which will in turn improve your overall hamstring health.
If you're looking for effective exercises to treat high hamstring tendinopathy, then look no further! These exercises will help to improve your hamstring flexibility and strength, and soothe your symptoms. So start practicing these exercises and see the difference they make for your hamstring health!
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[Performance Place website hamstring article excerpt]
Why Do You Have Tight Hamstrings?
Hamstrings 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 overstretched without warming up and had a high hamstring pull (yoga butt) that didn't go away for over a year. I started doing the 2nd exercise and it really helped me out. Now im passing this video along to someone else who might need it. thank you
Thanks for sharing!!
Good to see your making videos again there great vids always very informative. Thank you for taking the time to make them
My pleasure!
Woah, that second exercise completely removed pain I felt in my lower glute and released my tight medial hamstring tendon. You absolute wizard, thanks!
:) Sub for some more exercises to come
This is really helpful, thank you!
Glad it was helpful!
Thank you so much Samuel - I'm a marathon runner but have been struggling with leg pain since running two back-2-back in October last year. Having seen your video earlier this week I now believe I've been misdiagnosed as having sciatic nerve issue, when it's actually been hamstring tendinopathy. Within an hour of trying your 2nd exercise (T-Rex) my leg felt 50% better. Two days later I'd say I'm now at a 75% improvement. I'm thinking by the end of the weekend I could be ready to try running again, which would've been out of the question just a few days ago. The video is outstanding in it's explanation and examples. Thank you again from the UK!
Wow that's amazing Nik! I'm glad you liked the video. In case you want more progressions, I just cleaned up the online hamstring program this week. I continue to tinker with it so it's always up to date with what I learn about hamstring issues www.p2sportscare.com/product/hamstring-program/
Dude this is a great video. If I was local I would come see you for sure ! (I'm in Australia). I know you're limited in diagnosing an issue from afar, but I do have a question to see if maybe you could point me in the right direction.
My proximal tendon pain comes primarily from squat/lunge movements, and yet RDLs seem totally fine, which I find a bit confusing. Would that indicate anything in particular to you about what might be happening?
I'd need to see your movement quality in a video. Would you like to do a Zoom call so we can discuss it privately?
Good job mate!
Thanks!
Thank you for making this video, that helps a lot. Greetings from germany.
You're very welcome!
Thank you for this. All my bits are working hard now I know what I'm doing.
Wonderful!
Greetings and thanks from Taiwan
Shin box fold and your version of single leg bridge are helpful I think
Will keep practicing
Best of luck!
Thank you for this video…I’ve been suffering with yoga butt for two years…just a few reps of the third exercise made a big difference
Very happy for you
I have just been diagnosed with a hamstring tear -seen on pelvic MRI -hamstring tendinosis - they believe from a fall over 6 months ago, my pain doctor handed me a sheet, saying to start taking vitamin C, zinc, and manganese, and do these four exercises on a sheet of paper. They didn’t make much sense because the sheet was on hamstring tendinitis. So I have found your exercises, and will try them out. I am so eager to not be in pain anymore, I have not been able to sit for many many months, my social and professional life (pianist). have been so greatly affected. I have some hope now and I will try your exercises. Thank you!
Sorry to hear that. The great news is with the right program things do get better. If you need some help from us just contact us via link in description
Really like this video. My PT had me doing a side plank for 15 seconds and then I lift my top leg and hold that position for 15 seconds. I think that was one of the most helpful exercises for me. The other one was doing a side plank holding myself up with the top, rather than bottom, leg. This has been the worst injury I've ever had in 10 years of running. I can still run a decent amount of miles but anything under an 8 minute pace seems to flair things up. Anyway, thanks for this video.
Yep. it's pretty simple to help. Check out our free webinar on hammys... it has some easy wins www.p2sportscare.com/webinars/
I sure wish I lived closer. I have been dealing with this issue for 15 years and no one so far has been able to help me. I'm in Indiana. Have any suggestions?
#2 is a Game-changer
Love it
Hi I am new to your channel and I hope you read and have the time to answer my question, I'm suffering from pain in the back of my right knee, the pain feels sometimes in the inner tendon on the back of my upper leg closer to my popliteal fossa and sometimes it switches to the external tendon of the back of my leg also above my popliteal fossa, it feels like a cramp and sometimes just doing things around the house hurts a lot that I will need to rest and put on a knee support that helps, but I had to stop going out for walks since the pain is unbearable. I really would appreciate it if you can give me any advice, I am only 45 years old and do not see myself not being able to hike or just walk around the block... HUGE THANKS FOR ALL YOUR TIME AND DEDICATION
Hello. Thanks for reaching out. This sounds like something more specific that the videos on UA-cam can supply. We have see a lot of people with pain in this area but I'd like to ask you a few more questions before I can suggest. Would you mind reaching out to us outside of UA-cam to see if we can help out? bit.ly/3zBEyYJ
I’m going to do the stretches and give it a go but if not I’d love to access some zoom as I’m in Australia
Reach out! bit.ly/3zBEyYJ Just reference this conversation.
Hi there! Can you explain which glute is supposed to activate on which side for the second exercise? (For example, when your left leg is bag and your right leg is in the shin box position, which glute should activate and where should you feel it?)
You should feel the glute of the downside leg the most
Thank you for this 🙏 I actually got condition from doing yoga, I've only been doing it for a week and feel 50% better exercise 3 work best for me
Wonderful! I love exercise 3!
Should you stretch it ? I watched some videos which said do not stretch it just strengthen . What's your thoughts ?
It depends on the root cause. Treatment and rehab always depends on root cause. Message us privately if you want to talk more about it. If you are under 18 years old, speak with your parents and have them contact us. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
How fo you know what u have.what should my doctor do.
You should go speak with your doctor directly
I’m a ballet dancer. I’ve only recently found out what I had, and it’s definitely this. I will be starting these exercises tomorrow, and hopefully will recover from this. The problem I may have is that many things in the class are probably aggravating it. I don’t want to miss any classes, though. Stretching, big jumps, high legs, grande battlements, grande plies throughout the class.😩
Sorry to hear that! Most people can get through it with the right program. Happy healing
On exercise 2, is the painful leg the front on or the leg bent back?
could be either. case dependant really
Exercise 2 👍...something pinged in my leg.. hopefully it's a good sign
Sounds like these are not the right ones for you. Check out our Groin On-Demand Webinar bit.ly/37thtNF It has some more specific things we use for groins
think i got high hamstring tendonapathy I plus sports hernia . Any videos on how to adress duel injuries
We would need to assess you to give specific recommendations like that. We can certainly do that but you’ll need to set up a consultation so we can figure out if we can take your case or not. After the consultation we can start designing and testing a customized approach of what you should be doing to help with discomfort and prevent reoccurrence. Set up a time in the link in the description for this video. Looking forward to helping you out!
how long is the recovery time for this injury?
Depends. 2-3 weeks to 2-3 months
I have a high hamstring tendinopathy for 10 months now... I do physio exercices similar to these but your explanations are clear and I will try it out.
I'm a runner and I bike a lot, however i think my condition is due weights exercices (deadlifts). Would it be a combination of all of a specific movement that did this?
Many times when hamstrings occur from deadlifting it's from the spine. It's an easy fix but you'll need different exercises than these one. Email us if you want to do a session. Should be a slam dunk info@p2sportscare.com
When I hip hinge I feel and sometimes hear a pop at my left sit bone. There is not much pain, just the pop. Would these exercises help that?
That is a great question. I can help assess to see what you may need to do but we would need to do a consultation. Go on to our website p2sportscare.com and book a Discovery session. Lets figure it out
Its my right leg. Which let do I tuck under?
Either. Depends on what your body can tolerate. We normally assess people before we have them do this series
Ok im hurting.sitbone is very sore.and feel my tailbone when laying down.
You should go speak with your doctor directly
I feel that plank exercise in my shoulders.. too much strain there. What am I doing wrong?
We should just find you other exercises that accomplish the same goal that you can do. Reach out and we can chat more. Info@p2sportscare.com
I am having high Hamstring pain ( tendiopathy)
Physio has given manual release and hamstrings stretches.not improved much , kindly make vedio of hamstring tendiopathy in shallow pool water exercises
We have a bunch of videos on that. Sub to our channel and use the search bar. You should find them.
You should just contact us. We are offering free 10 min Zoom calls with our interns for this month. Take advantage, they can help you sort of a plan of attack. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
Ssme here.is it on your sitbone.
How do we know what we have.plz
@@eddiemuise4791 high hamstring tendinitis when one gets pain whole walking buttocks ,or sit bone .ischial tuberosity.
I am Dr so know all this.
Plz I hurt
But I have had 5 or more falls.ribs on right hurt.between 2nd and 3rd rib. I fell on my back in 2005.didnt feel right since.
Hi, i tore my hamstring 3 months ago, and i did recovery and strengthening and started getting back into basketball slowly, however, i had a 2 hour workout for 2 days in a row and my leg started showing symptoms of hamstring tendinopathy and i started doing the first exercise in this video and it helped release some of the pain. But i would to ask is this injury gonna last forever? And how long does it take to recover from? when can i return to full basketball games without worrying about PHT.
Depends. For me it lasted 3 months. For others, they never play the same. Depends on severity and how you rehab your body. Why not just come see us? We see people with this all the time. Although everyone is a little different, we are good at guiding people through the recovery process. Feel free to contact us if you are over 18. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
Thank you for this video. I have pain for over 1.5 year now. Tried many different things and ways to solve it. But so far without much result. Everybody is telling me that I have a different problem, that's a shame..
I have a lot of pain when I'm sitting. It's in my thigh (very high) and a little to the inside of the leg. It started with little pain, when I bought a new car. I always thought that it was the reason why it started.
Do you think the new car can be a reason?
There can be a lot of reasons. If you'd like to discuss it we can set up a call.
This month we are offering a free 10 min Zoom call to answer any questions you have to make sure working with us is worth your time and money. Contact us here www.p2sportscare.com/contact-form-youtube/
@@Performance-Place-chiropractor I have this same issue also mostly pain when sitting, I can walk fine and pain decrease when standing after a long time
I think I have this injury and it really hurts when I squat or lunge. Do you know if I do have this injury and if I do what should I do to help it get better. The faster I can get it better and squat and lunge again the better.
If it hurts for more than a week, then I'd call it an injury. To get help.... do you want me to help you?
@@Performance-Place-chiropractor
Yes please
www.p2sportscare.com/contact-form/ Contact us and set up a 10 min Zoom to start. It's free
problem is that you can not do exercise 2 when you have sitbone pain...
Many people can. Just depends on type, severity and the hidden root case of the problem that needs to be found with a detailed physical examination
was trying to shoot the netball in the hoop standing on my tippy toe and pulled my leg hamstring really bad i have a national match in a week and nothing is working
yep that happens. Did you look at our other hamstring videos? We have a lot on our channel. Sub and use the search function
Sux you don't take insurance anthem ppo how much are your rates shabashton
We have patients that use Anthem PPO.
@@Performance-Place-chiropractor ok ill call Tommrow
I have a mri of back hips and right hamstring
Great. Start here. www.p2sportscare.com/contact-form-youtube/ Just say you want to come in person
No stairs for piriformis i heard
It all depends if it makes the person feel better or worse. It is not a hard fast rule
Any tips or Relief plz
Sorry I dont know enough about whats going on with you
Piriformis and sitbone issue.
Hey if you want some help with it, just message us privately (if you are over 18 years old). While in UA-cam, we do not have message alerts that tell us when people like you reply back. It may take weeks to months for us to reply through UA-cam. Just message us here. www.p2sportscare.com/contact-form-youtube/