Proximal Hamstring Tendinopathy Rehab (4 Stages)
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- Опубліковано 31 тра 2024
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Check out our more recent video on the topic: • Proximal Hamstring Ten...
Learn about the assessment & management for proximal hamstring tendinopathy.
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Intro (0:00)
Anatomy & Function of the Hamstrings (0:17)
Diagnosis & Symptoms (0:55)
Etiology (1:30)
Monitoring Symptoms (2:27)
Load Management (4:35)
Stage 1 (6:00)
Stage 2 (6:54)
Stage 3 (7:56)
Stage 4 (8:57)
Summary (9:46)
Article: www.jospt.org/doi/10.2519/jos...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
This is the worst running injury of all time and I’ve broken several bones. Good vibes to anyone struggling with it.
Been dealing with it for 5 years and I'm almost at the point of just accepting it now. I hope this vid works
I know!! I'd rather have broken my leg in three places. The problem is, it's hard not to sit and sitting is one of those load-bearing activities that seriously exacerbates the problem. I've now decided to not sit for 2 weeks, eat meals lying down on my stomach, I'm at my wit's end, I have to get over this thing!! 😬
@@clairedudan2521I feel your pain! 😭 The worst is the throbbing pain at night when you try to sleep
@@clairedudan2521 Hi Claire. Something that some people have found helpful is cushions that are designed to relieve pain in the upper hamstring or ischial region. They have two holes in them for the sit bones (and upper hamstring) to rest. Some people make their own out of foam pads that people use to garden.
@@Healthydays-pn4dq thanks so much, I actually bought one of those and it was so uncomfortable so I ended up sticking with this Roho brand cushion which has these air pockets. You. blow it up to the point where not all the air pockets are totally full so it gives a bit when you sit. I was given a cortisone shot in my sit bone (bursa) which really helped. Now I'm just trying not to sit for too long and hoping it will finally go away! Horrible injury!!
Thank you! I have been suffering this for a couple of months. I guess i haven't been properly warmed up before skateboarding when i caused it and i also reguarly do yoga, so the condition aggravated. I even feel my sciatic nerve when i drive the car for more than an hour, i guess the seat i s too deep and somehow the position hit the nerve and the pain goes down my leg. Anyway, I am gonna stop with the stretchings, do the strengthing exercises and try to manage the load properly. Thank you again! This is by far the best rehab channel on the tube! Greetings and all the best wishes!
This is without a doubt the most comprehensive treatment plan that I’ve encountered so far in an attempt to rehab my hamstring tendinopathy. It’s far more articulated than what I’m getting from my physical therapist! Thank you so much for offering this.
Am Stephen, physical therapist
I had a patient who had hamstring tendinopathy for more than 4 years. When I deploy this technology it really worked
Thanks you
One of the best descriptions of the condition and rehabilitation I have ever seen. Great job and thank you for the presentation!
Thank you!
Agreed!
I've visited many orthos and physiotherapist but every time they would say its a nerve pinch.
I started researching on my own and today came across this video which actually describes my pain. Im going to it 6 months and try all that you've mentioned here. Ill come back after 6 months and post my feedback.
Im so hopeful that this will work. Ive been in pain for a decade now so 6months is nothing
How's it working out so far?
@@kountrklchr205 it's working, bridge hold working the most
Hope all goes well. Let us know
Let us know
How is it going?
What an incredibly thorough and step by step explanation of the rehab! Thank You!
Great video. Thanks for incorporating guidelines about the number of reps, sets, and weekly planning. See you in 6 months!
I'm commenting coz this is the best video iv seen. I can't thank you enough.
I’ve been thinking I had a pulled hamstring when I think that I really really had this, the whole time! Thank you so much
Thank you for this excellent video - ideally paced and with great messaging. I have tendonopathy arising from a combination of a traumatic event and ineffective rehab. I’m going back to stage 1 right now, to restart my rehab. Awesome!
Excellent description, well produced, well spoken, amazing exercises. Well done sir
Great information! I really found the variety and levels of progression in the exercises helpful. The week long plan example was awesome. Thank you for being realistic about the timeline to return to sports!
Love these breakdowns for patients, students and new clinicians. Keep up the great work
Excellent!!! Thanks so much for these rehab excercises!!! Top explained and so accurate on what concerns PHT ... I start right the way!!! Congratulations E3 Rehab!!!
This is most informed, straightforward video I have found to help me heal the proximal hamstring injury I have. Thank you
I read the document awhile back, but your video helps tremendously!
Easily the most thorough and detailed explaination of both the injury and the rehab for this painful and difficult to treat injury. Thanks!
Excellent video❤ best on UA-cam for proximal hamstring tendinopathy, this come from a fellow therapist! Keep of the great work!❤
Appreciate all your work, and putting out such good and great content. Representing the physical therapy profession well!!
Thank you so much.
The most helpful video I’ve seen so far. Very helpful to understand all the stages.
Appreciate it 😊
Once again you E3 guys are at the top of your game 👍👌 Brilliant content. Helping my wife to deal with this injury and get some basic information before seeing a physio.
Thanks for posting this! I recognized the backdrop as a Health Coach/ Personal Trainer at Diakadi. I'd forgotten that you guys used to work there before getting your own space. I tore my hamstring Semitendonosis, for which I had surgery yesterday, September 1. I took a nasty spill on my bike across the street as I went to work. Didn't see the car coming in the opposite direction, and I turned my wheel, hit the break, and went straight down into the asphalt. I broke my left hand and tore my hamstring on June 22. It has taken a while for the MRI to be scheduled, but now the scary part is over; now, the healing process, so I was looking into more rehab information as I know that Physical therapy in the UCSF system and all medical systems, are less than optimal in my experience, which is why I decided to become a personal trainer back in 2000 when I first broke my ankle that ended my professional dance career. I appreciate your posts as they give me a broader picture of what I might expect in my rehab journey. Peace, Jesse
Awesome hammy tendinopathy video!! Great stuff!
Thank you for this , I've been rehabing for 8weeks thinking i had piriformis syndrome because of mild sciatic issues and after watching this i now know it isn't . Subscribed!
Great video. Thanks for this great summary on this topic. I've had several fruitless visits to physio's who, unsure of what my problem is, have failed to give me a clear diagnosis and instead just prescribed general core and posterior chain exercises. Looking forward to putting this program into action.
This was actually really informative and helpful. Thanks!
This video was outstanding and so informative. Thank you!
This is by fare the most important and best video on this injury worldwide! Thank your so much for your work. Much appreciated. Gold for everyone fighting this bloody injury.
Has this rehab help you out??
Thanks so much for this video. Very well done, guys 👍
As always in this channel great professional work. Thanks!
I wouldn't wish this injury on my worst enemy... 18 months of basically being crippled with no end in sight, 5 different physios unable to help, it feels like you let up for just a few days and you're back to square one, very demoralizing. Still, thankful for this video as keeping steady and trying to progress really helps, a year ago I couldnt even walk up one stair at a time without pain.... so I need to keep in mind that I am improving
Are you still injured?
@chasebunnell732 turns out it wasn't an injury, I have ankylosing spondylitis which was recently diagnosed, one of the possible secondary effects of this is inflammation where the tendons attach to bone
@@5alami5ami I’ve been injured for 10 months man I’m devastated
@@5alami5ami what did you do to heal from that
Great vid!...will start today...thanks so much for sharing
Thank you so much for this amazing tutorial. I feel hopeful again!
I think u may have saved my life with information. I've suffered mentally, physically and financially so much that I would not have recuperated without this info. I'm starting right now, just got done with some stage 1 exercises. You have given me a strong belief that I will be back in track to my former self. Was even thinking suicidal but now I will get better and better. I could feel it working 🙂 I JUST COMMENTED LIKED AND SUBSCRIBED. THEN YOU FOR THE WAY YOU TAUGHT THIS IS, WITH PICTURES AND EVERYTHING. COMPLETE TEACHER FORM OF TEACHING. THANK YOU SO MUCH
@salvy131 hope you are doing better now. Did this program help you? :)
@@BoNinjaFTW i think i may have overdone it on the exercises and made it worse. Good news is I did micro facia release massage on my hamstrings and hips and is feeling better. I still have a lot to figure out before I'm normal again(pain free).
When you say get back on track to your former self I hope you know that you can be even better then your former self. Getting back on track doesn't really mean going back to the peron you've been. All things happen for a reason and know that suicide is a option but it's not the only option. Take care of yourself
I made the same mistake. You have to be patient and add weights gradually. I jumped to stage 4 too quickly and reversed my gains. I started again and I'm not on stage 3 and trying to master it before I introduce a single exercise from stage 4.
@@tebza321 actually I stopped, it didn't work for her but what did work is these pigeon drop exercises that I'm doing.
You really saved me bro! Thank you for your video!
Excellent information and schedule for rehabilitation. Thank you!
Excellent video! I love the quantity and variety of exercises provided for rehab. Now I just need to conquer that "patience" part as this has been a real pain in the butt!
Best instruction I've seen on this issue!
Superb video. Can't thank you enough for this!
Outstanding content and presentation 👏🏽
Excellent rehab video.
Excellent presentation and information. Thank you!
2 years....THANK YOU!
Excellent rehab protocol.
Thank you 👍
Seeing some of the comments here from some poeple saying it's been years horrifies me. I've had this issue about 8 months. Felt a little better after the first 3 so started trying some light running again and went back to square 1. Tried recently to start running again after several months of physio and having a PT help me only to make the issue worse again and potentially the worst it's ever been. Its incredibly frustrating and feels like it will never go away. I need to run for my mental health more than anything. I'll be trying this programme now and hoping and praying it gets better soon as I'm getting desperate. Thanks for the great video and I'll be subscribing for sure
I hope it helps. Best of luck!
Hi there, I was wondering if you’ve seen any improvements? I have been dealing with this for 5 months and also very desperate.
Hi Matthew. Did you solve the problem? Did you practise any light running or other sports? Hope you feel better...
that's exactly what happened to me. I was fine in 3 months. I ran 30 minutes and came back. now I do strength training with a physical therapist 2 x week and only home exercise bike
THANK YOU E3 Rehab!! I just watched the latest vid on this and they are both brilliant. Plenty to do and learn as we all heal this s__t. I do so much sport so I really am not sure where I got it but it was probably hockey or yoga just over the the last couple of months. I've stopped yoga cold turkey after 25 years and I will be starting PT tomorrow and will not give up, ever. I'm 60 and plan on doing sports for the rest of my days. You have to start a journal on this one, no way you can go through both videos and think you can keep track. One nice tip here is to scroll down past all the comments and click on all the replies from E3 Rehab, it will answer a lot of questions. Good luck everyone, I'll keep you posted. We got this!!
Really loved this. Shared with many physio friends 🥰
Thank you! I've worked hard to get my hips and hamstrings in better shape, but this tendonopathy has lingered. Now I feel like I have a clear path forward. Again, thank you for this fantastic video. That's an easy subscribe!
Yes, I'm mean I have paid good money to a few doctors but then the help I got was nothing compared to this. They told me to nerve floss and iv been stretching the leg for years, no improvement. Grrrr! The other doctor even suggested cutting and MRA.. What! I'm doing this and will comment my progress ever month so more people can get the information.
@@cheripitout3273have you made good progress? I'm struggling with getting better on stage 3.
Wonderful tips, thanks
God bless you for this wonderful video!
This is by far the clearest explanation of PHT recovery and rehab I have seen. After struggling with this for the past 4 months or so I am looking forward to finally addressing the problem.
Since I have you 'attention'... and suggestions on cardio that can be safely done during rehab? I'm currently swimming and do elliptical and StairMaster without it seemingly to aggravate the tendon--however based on the loading, I worry in particular about the StairMaster putting too much strain on the tendon. Any thoughts?
How are you doing now
Thanks for the very informative and thorough video. I've been suffering with tendinosis for the past 2 weeks from over stretching my hamstring and cycling. I was unaware that stretching every day (even on rest days) was not a good thing and gradually noticed increasing pain I'm still not on the bike again yet, but after just a couple of days of doing the first stage workouts I am noticing a huge improvement in pain reduction and ability to complete the exercises vs the resting and icing I had been doing previously.
Epic video, really helpful thank you so much!
Realizing that I’ve been dealing with nagging dull pain from this condition for quite a while. Thank you for the treatment plan!
There are cushions designed to give relief to the sit bone / proximal hamstring area. They have cutouts in them where each of the ischial tuberosities and upper hamstring area can rest while sitting.
Thank you so much for your help. Your videos help me to understand anatomy and the why!
From now on, I am go to E3rehab with him as he explains the progression of rehab very well!!! I’m finally starting to heal after 9 months of chronic pain.
Modification: since I had a hard time going from double bridge to single leg, I started by barely lifting by other leg off the floor. In one day I was able to lift that leg up quite a bit further and in a week I was not only doing it like a pro, I was not feeling near as much pain!! Thx!!!
Glad you’re progressing…
Does the pain get worse the following days after exercises for you?
Thanks for providing a progressive plan! Super helpful! Hoping this will help me stay consistent and not give up!
Thank you. I Will incorporate your suggestions.
Just starting…again. I just got PRP, after 9 years of increasing pain and at least 3 full courses of PT. Time to start Stage 1. Thank you for your video.
6 months in and I'm almost completely heal! Loved this video. Thank you :)
Thank you for posting this comment. I’m on Day 1 and need the motivation.
@@heidifritz3053 The key is consistency 👌🏼 But it is so worth it
Did it really take that long. 2 months in and I seemed to have regressed back to Week 3.
@@125abbie Yes it’a a long process! On week 10 I restrained it and had to restart all over again! 😟 I
@@sandrinemessier I am on week 9 and I restrained it last week. Also would suggest not having a deep tissue massage. The massage reaggravated my strain and set me back.
Love this breakdown and guide to rehab. Nice one mate!
Thank you!
I want you to make each and every important video you can make on injuries, thank you 🙏 all the best👍
Working on it!
This video is great! I sit most of my day. I am very active throughout. However, I find myself sitting sometimes for extended periods and I think this causes most of my issues. Not to mention I used to smoke until recently. I would walk to my friends work, where he would then pick me up and we'd go to the gym. During walking is when I gradually experience these flair ups, precisely behind my knee. But what makes sense to me now that I know it's the sitting and lack of specific exercises is that when I would hit legs full on even leg curls, it wouldn't flair up even a little. But I guess walking just enhances the symptoms, which is in a way good, because I need to deal with this. Stretching feels so great, but I know I should stop. Haven't done too much of it and I plan on doing some of these RIGHT NOW. And it is almost 10 at night.
Thank you! Very informative.
This is THE BEST description for treating the HHT.
I've got mine five years now, I've had two surgeries and only after this video and application of this protocol I finally feeling progress (I am at stage 2 currently).
THANK YOU SO MUCH!!!
I've followed the guide for 4 month now and I see the results.
Although I believe the pain will be with me for the rest of my life, but it is much lower than it was previously. I can sit for a long periods and make cattlebell swings almost without pain. So much better.
The best progress I had at stage 2 and stage 3.
The isotonics and diver-thing are the best for me.
Again, thank you so much guys!
@Augusto Veronesi bro, I am much better after seven months of exercises. It is still with me when I sit, but it is like 2 out of 10 instead of 7..8 pain.
I am going to try POGO running protocol.
Will see if it helps.
Currently it is a bit scarry for me to run after four year of pain ))
Thanks for Sharing and the updates, sooo helpful! Good luck and further progress!
@@DanMCcrumOfficial thanks, I just recall being desperate after trying everything: destroying my stomach by painkillers, making not proper exercises in not proper time, making surgery twice with very little effect.
This protocol really makes life active again.
No pain bro.
Just follow it slowly and steady.
I actually already applied the princess of it to cure my epicandelythys (golf elbows).
And now I am rocowering my shoulder with those princeples as well.
I have my shoulder misplaced (fall from bicycle over the front wheel downhill).
@@4upkoB: Sounds exactly like my story…Good luck with the rehab!
This was very helpful. Thanks!
Great video! Thank you!!
Great work!
Excelent video, Bravo.
Injury came from strain 10+ yes ago. Now that side is chronically weak. I’ve been trying to rehab with levels too high, I see now-thanks to this vid.
Great video!
Hi, i recieved my first symptoms two months ago when i was playing a basketball game. I kept on playing the game despite the pain and i even went on to play another game the day after. After i couldn’t even do a lunge with my right leg, i felt super weak and had pain deep around the hip.
The next week i decided to rest for five days before returning to play. But after returning i still felt weak, i couldn’t sprint, i couldn’t perform certain movements that are essential in basketball (like stopping on a dime). So i rested again for a few days and thought it would go away, but it didn’t.
It was right during the season and i felt i couldn’t stop going to practices and playing games. So i went to practice but i couldn’t run, jump or play as good as before.
Later during february i went to see a physio therapist with my problem and she told me i had pulled my hamstring and that i mainly should do eccentric hamstring exercises , so i did.
After 2 weeks nothing had changed and at that time i had stopped playing completely, she investigated me further and figured it wasn’t just a pulled hamstring but an injury on the hipbone tendon. I wasn’t sure what that meant and only cared if i could play an important tournament the sam weekend, and she said i would be fine if i just took it a bit easier.
Then i played the tourney and during the games i experienced worse pain again. The pain stayed and was worse than before, and since the tournament i haven’t played any real basketball.
It’s really frustrating that the pain never seems to get any better and it’s really making me worried about a national championship tournament i have coming up in a month. My physio therapeth haven’t said when i will be fully healed and if i can play.
Currently i am stronger then when i first got the injury and i do not experience any high levels of pains. The only pains i feel are during drastic stopping on the injured leg, and during eccentric movements i feel a bit weeker and sore on the injured hamstring than the other. So now that you know my situation.
I’m wondering if playing this tournament consisting of 2-3 intense basketball games will make me have to restart my rehabbing process or if it will lengthen it.
As i mentioned before, i got the injury 2 months ago and the tournament is in a month. So technically according to the rehab time mentioned in the video, it’s possible i’m fully healed by the tournament, right?
Maybe it’s stupid to jump right into the tournament and intruducing lower intensity playing before would be smarter?
I need to make the decision if to play the tournament games and risk ruining my off season by increasing the rehab time needed.
I would really appreciate any answers to my questions! and please tell me if my questions are faint or hard to understand.
/Rinaldo
Best explanation I've seen, I would add one thing to what he said, a anterior pelvic tilt will add to your problems because the ischial tuberosity will press more on those tendons, so stretch those hip flexors as well in a way that does not create hip flexion >= 30 degrees, as long as you don't have problems with your hip flexors.
Really informative - thankyou. I feel that I have the means to hopefully recover from this.
awesome vid! practical rehab.
Great video thanks!
Best information I have seen on this subject. Thank you for this video. I have been dealing with this for almost a year. I would do a little rehab for a a couple of weeks, symptoms diminish and then I would increase my workload and then back to square one. I have a marathon coming up in May and realize I will need to focus on rehab and postpone.
Continue the rehab even as symptoms resolve. You have to re-condition the tissues. Best of luck, Jonathan!
I’m in the same position Jonathan, I rehab for a few weeks symptoms get better and then boom back to square one, any tips you have as you have been dealing with this for almost 7 months more than me
I highly recommend seeing a professional who specializes in sport related injuries. For me it was helpful to be evaluated, treated, and monitored. The monitoring part is crucial for me because he can see where I am at and prescribe not only the rehab exercises mentioned but also the amount of work I can do. My problem is I push myself because I am feeling pretty good and then overdo it, so if I have orders not to go over a specific mileage and intensity I will stick with it and not feel guilty that I did not do more. If you are a runner you can tap into your local running club and ask people who they recommend to see. A final note is to put down when you will do your exercises and check them off daily. It is so easy especially as the pain subsides to skip them.
@@Bevsec thanks so much for this it’s very helpful 🙏🏻
Same position here! I am a sprinter and have been struggling with this since last Novemeber :( I have kept on training though as when I warm up the pain seems to go away, only to return even more amplified after about an hour when I am done :( It is driving me crazy.
Currently battling this injury. This video was much appreciated!
Me too been off of my training for track
Very good video, thank you so much
Thanks... I’ve got a plan now!
Great info as always!!
Thanks, man. Hope you're well.
Thank you for the clear explanation
Thank you. Very helpful
Great vid!
I dealt with this several years ago and all of a sudden its flared up. Thanks for the video!
Hope it helps!
Great content
Very helpful Thank you!
This is brilliant. Thank you!
Thanks, Bryan!
Amazing advice, syncs up with what my physio recommends and some other variations of exercises which are super help full as well as an estimated recovery time which I wasn't given by my physio
I am a 77 year old lady who has tried to keep with cardio and weight training as I have osteoporosis and get Prolio shots every six months. After doing the elliptical machine for a long time I tried a lateral machine for a little variety. I stayed on the machine for 45 minutes but only on the right side.
Which wasn’t that smart! When I came home I started getting this pain in the butt which would come and go but when I got up in the morning I could hardly get up and walk. This went on and I went to PT. It finally got better after 5 or 6 weeks and I went back to the elliptical machine.
I walked occasionally too when weather permitted. Sometimes I had some twinges but I though it was muscle strain. At the pandemic time in 2020 the gym closed and I don’t have an elliptical machine machine so I tried a great aerobic lockdown workout for seniors and it was low impact.
So I have been doing that and going back to the elliptical machine a couple days a week when the gym reopened.
This butt pain came back with a vengeance and is worst than ever. I finally had an MRI and it shows partial tendon tears on the right side of the butt. I am going for a orthopedic consult tomorrow so I hope I can find something that will work. I can’t believe that at my age this would happen from a machine I used 7 years ago! I hope I can heal this up but it sounds like it may take a while from what I read here. Sorry this is so long!
Great video and info. I got this HHT because I was overstretching my hamstrings. Too much yoga and pilates. It¨s been two years now. This injury seems to move back and forth and it really takes a lot of patience and consistency to rehab and see progress. My low back pain is horrible when sitting right now. I´ll def start with this protocol. Thank you!
Keep me posted please...I kept overstretching my leg too till I heard clicking.
Hi, can you please let me know how this went for you? My hamstring injury has caused so much havoc on my posterior chain that I have low back pain as well. I haven’t been able to lift for a year now. It’s so awful.
@@Snow1128_ I was diagnosed again.... but this time with hypertonic (overactive) pelvic floor. Muscles need to be flexible, relax and contract, but when they remain contracted, they stay and feel tight and cause other muscles to take over and compensate. My hamstrings were so tight that actually needed to be stretched, but also all the surrounding muscles that are part of the PF. Stretching daily the abs, lumbar and pelvic area has been key. My routine focus on stretching the mid and low back, lats, abductors, adductors, hips and glutes. My two fav yoga stretches are the pigeon and happy baby pose. The PF involves internal and external muscles, among the last ones, the piriformis, which can cause low back and hip pain.
Hope it helps.
@@Claudia01969did your HHT go away just by doing this and no weight training rehab?
very good, i use these Principals for my flexors tendon tendonopathy
Excellent systematic and practical presentation
Thanks!
Clear instructions and a reminder to be patient. I like it! =)
Update! I have been following this rehab programme for about four weeks, and there has already been a remarkable improvement. I really can see the light at the end of the tunnel now. Hopefully, this summer I will be able to return to something that at least resembles the running I did before I got injured. Thank you!
How's it now update please
@@123aayushgaikwad6 In June the pain flaired up again but it was totally my own fault. Things were going so great that I overdid it. Disappointing setback but overdoing it is me in a nutshell... Anyway, I continued doing the strength work while I paused all running for a few weeks. Now I am back running, but increasing it MUCH slower and the pain has gone down to a 1 or 2 out of 10 and with time I hope that it will ease completely.
brilliant video
Very informative video😀
very well explained
Great video
Great content as usual bro
Thank you!
THANK YOU!