HAMSTRING TENDINOPATHY BEST Exercises, Rehab (4 Stages) & Advice for Buttock Pain Relief
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- Опубліковано 5 чер 2024
- #tendonitis #hamstrings
Proximal hamstring tendinopathy presents as deep localized buttock pain that is worse with moderate to strenuous activity or sitting on hard surfaces. The main driver is mechanical overuse along with other factors. This condition can become severely debilitating and frustrating. Fortunately exercise/rehab is the most evidence-based treatment. Progressing from isometrics to ballistic loading.
There can be acute or chronic episodes, for both, it is extremely important to TEMPORARILY reduce the provocative activity and/or exercise. Also, to note that some discomfort is normal within tendon rehab, however any elevation should calm down with 24 hours.
Timeline:
0:00 Start
0:17 Anatomy
0:39 Clinical Presentation
1:20 What causes this condition?
1:44 Risk Factors
2:03 Activity/Posture Modifications
3:00 Exercise Level 1 (Isometrics)
3:29 Exercise Level 2
4:00 Exercise Level 3
4:49 Exercise Level 4 (Ballistic Loading)
5:06 Load Management
5:22 Self Monitoring
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References:
www.jospt.org/doi/10.2519/jos...
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Thank you for these suggestions! How can I tell if I have hamstring tendinopathy or gluteal tendinopathy? My symptoms seem to fit what you mentioned here in this video but also in your gluteal video! Pain and discomfort are mainly in buttocks and upper hamstring, my normal stretching for hamstrings isn't possible right now, but I can do squats and lunges if they're not too deep. Walking fast on treadmill is surprisingly uncomfortable (it seems to aggravate the area from buttock to upper hamstring more than lifting my leg with a bent knee).
Yes of course. From what you are describing that sounds like hamstring tendinopathy. Try cycling and elliptical instead of treadmill for a while until the tendon gets stronger. keep doing the squats and lunges with the modified depth and slowly increase as your symptoms allow. Do not stretch the hamstring.
Great exercises, thanks for sending me to watch. It gets into my back with one leg bridges. The double leg version works for me and does feel better when doing it. Looks like I have to work up to the others.
Wonderful! Great job modify to the double leg version. Yep, progress as you can
You deserve more viewers!!
Thank you!! Very kind
This was great explained even why it happened.
Glad you found it helpful!
First off THANK YOU for making this video, been suffering from this for two months now. Long story short I have this problem and find this is the BEST video on this problem out there. One question I have is, if its your left side that hurts do you concentrate on raising the left leg up in the air or vice versa? I know i need to work both sides but curious if I hurt on the left side do I focus on raising the left leg during the bridges?
Thanks again for making this video!!!!
Thank you for the amazing comment, you are most welcome! If you left side hurt, that is the side you want the foot on the ground. To strengthen that left hamstring tendon, do yes, focus on the left side.
Great exercises. I can’t do deadlifts or squats without very uncomfortable pain.
Sorry to hear that, if it is the hamstring that is stopping you. These will help. Thanks for the comment!
Hi, thanks for the video and showing all the exercises!
Last year I compressed my hamstring tendon cause I was sitting for too long periods of time in a meditation retreat. I experienced a very sharp pain and since then I have pain in my sitting bone and numbness in at the back of the knee. Do you think that can be considered as hamstring thendinopathy?
Yep!. Potentially here are 4 of the main characteristics for hamstring tendinopathy.
1) Stretching/contracting the hamstring should reproduce your pain
2) Usually better as you warm-up
3) Pain is load dependent. When the more you load it, the more pain there will be
4) Should be basically pain-free at rest (i.e. laying down)
You may also want to check out this video for Piriformis Syndrome:
ua-cam.com/video/MtcbW1rDEbs/v-deo.htmlsi=BD2spazqZtX9-seo
Hope this helps~
I just started golfing again after not swinging a club all Winter and I’m pretty sure thats how I hurt my hamstring. It’s in the area you are talking about plus off and on burning down the back side of my leg and I feel it some in my groin - all right side. This sucks, it’s been 4 weeks and never really lets up. I work out 5 days a week and pretty active so this is frustrating. I have a doctors appointment this week just to make sure nothing else is going on - but I’m pretty sure this is a golfing injury. (Plus my lower back has been in rough shape for 20yrs from a gym injury doing deadlifts)
Definitely smart to get it checked out, especially if the pain has been going on for 4 weeks.
In regards to your groin pain, this video will help you understand what issue is causing it.
ua-cam.com/video/9YeyecaxEGw/v-deo.htmlsi=_h4p2Yzsfxtu-i4-
Great exercises! How long does it generally take to recover?
3 weeks to 2 months
@@PerformanceSportSpine ohh okay, thank you
when do I progress to the next stages please and how often do I do these please
When your pain is mild and does not increase during these exercises. General dosage are stated in the video, however, there will always be variation between people. Usually it takes people 5 days to 2 weeks between stages
I found the bridge helped at first and then maybe caused soreness. what can that mean?
Were you doing them every other day? Or more frequently?
@@PerformanceSportSpine a little inconsistent maybe
Thanks dude. I've had recurring problems with this for years and let me tell you it is an absolute b1tch. If you have problems with this stay disciplined and get on top of it soon. If not, like me, you will be sorry.
Cheers
Glad I could help. Sorry to hear that you have been dealing with this for so long. Best luck with the recovery!
Been dealing with this for 3 months from racquet ball
Sorry to hear that. Follow the exercise progression in this video and you will get back. Just don't rush it
Where you able to cure it?
@@SanalPillaiOfficial not yet
@@mikestrong5808 same :(
What if the pain originates from si joint injury?
Here you go:
ua-cam.com/video/0DQPbhQBzHo/v-deo.htmlsi=lbg-UxiwARLJipqB
Can I have tingling filing in my toe cuz of this!
Tingling is commonly caused by nerves
I've had this nagging for over a year its mild and i still find these exercise too high impact!
Need to try and find an easier version or do less reps, then in time progress to these
@@PerformanceSportSpine easier version of the same exercise?
@@PerformanceSportSpine can you give me an easier version or other less stress one? Also with a hamstring can your buttock have soreness when its healing?
@@tarawillis3995 yes soreness can happen while healing.
Try these:
ua-cam.com/video/H-DTcA9RsO4/v-deo.htmlsi=ZYPnh5FhsZe-Cubn Exercise @ 1:25 (use the lightest band)
Prone Hip extension: ua-cam.com/video/bnzg6EbR4lk/v-deo.htmlsi=79NSBNYqGY7ombVN