12 сағат бұрын
Күн бұрын
4 ай бұрын
Пікірлер
@faisalalnasser6808 Күн бұрын
Thanks for the video! The glute variations irritate my lower back. Are there other exercises that can replace these?
@painandperformanceclinic Күн бұрын
Just don't lift hips as high. 6 inches is fine. Also it's just your low back working and if you feel it it's more a sign that you need to do more to loosen out the low back area. I'll attach a video link to complete
@painandperformanceclinic Күн бұрын
kzbin.info/www/bejne/pWm2q6Wbatyle9ksi=Y3eltRwD0gLMBuWU add these in
@faisalalnasser6808 Күн бұрын
@@painandperformanceclinic Thanks, Appreciate it!!
@painandperformanceclinic 3 күн бұрын
Still ok to continue with plan of returning to play while continuing rehab twice a week.
@mylesdurham-v9p 3 күн бұрын
so i can also play matches ? and train
@painandperformanceclinic 3 күн бұрын
@mylesdurham-v9p if you have no pain, you are doing the rehab and the runs then yes. Please re-listen to the video and the other ones on return to play hamstring ok
@mylesdurham-v9p 3 күн бұрын
all of my distal hamstring pain has gone but i still feel cracking sometimes down into my calf/tibial muscle where my biceps femoris runs down is this a bad thing or am i still okay to return
@PearseDillon-ip9bi 7 күн бұрын
Very good video
@painandperformanceclinic 3 күн бұрын
Thanks Pearse
@natanmilgram414 7 күн бұрын
Hi would you recommend this protocol for an adductor tendon tendonopathy?
@rodlambert1425 9 күн бұрын
I had developed achillies tendonopothy. Through Shockwave therapy and support from Aaron I've made huge progress in strengthening the achillies area.
@kevinb7058 10 күн бұрын
TRX sissy squats as a finisher is fantastic too 👍
@mylesdurham-v9p 13 күн бұрын
i just don’t know what to do anymore i was getting to a point where i had no pain and randomly i’ve started getting really bad pain in a deep lunge position which i couldn’t lunge with weights this whole time
@painandperformanceclinic 12 күн бұрын
Hi Myles , have you looked at this video and followed the plan and advice? kzbin.info/www/bejne/a3mWpWypa5uciNUsi=Jfz0aHPMlWi3dfEM
@mylesdurham-v9p 12 күн бұрын
@@painandperformanceclinic yes i was doing them for 2 weeks i’ve had this for around 2 months and it started to feel great i thought i was ready to come back but for some reason i now start feeling a sharp pain when i go in deep lunge position with my injured leg forward and things like walking up stairs which is weird because they are pushing movements and it doesn’t hurt when curling at all
@painandperformanceclinic 12 күн бұрын
@mylesdurham-v9p ok get back to them and just avoid that lunge for now. Start from the glute/ hip down, do all the exercises you can do that don't annoy it, avoid the ones that do annoy it for now and do it for several more weeks.
@mylesdurham-v9p 12 күн бұрын
@@painandperformanceclinic what about running
@painandperformanceclinic 12 күн бұрын
@@mylesdurham-v9p if it doesn't cause too much pain you should be running as part of your rehab yes. Warm up well with rehab first and then jog. Find the pace and volume you can cope with.
@trevthegamedev 13 күн бұрын
So what if I went through all the rehab, got to the point where I could do the skater jump, but then the groin seems to get re-injured again upon returning to sports/squats? What would your advice be in that scenario?
@painandperformanceclinic 13 күн бұрын
@trevthegamedev hi 👋. Did you look at and follow the plan in my 3 videos early stage , mid stage and return to play for groin rehab?
@trevthegamedev 12 күн бұрын
@@painandperformanceclinic No, I loosely followed a different plan, but I thought I was good to go since I was able to do the skater jumps.
@tommybrennan8153 12 күн бұрын
@trevthegamedev ok, yep no way is that approachgoing to work. , that's literally the main point in the video series. I'd recommend following the plan ok 👍
@tommybrennan8153 12 күн бұрын
@@trevthegamedev I know it's frustrating but start with 1st groin rehab video ok
@painandperformanceclinic 12 күн бұрын
@@trevthegamedev kzbin.info/www/bejne/kIG9ZYFnebCAhJosi=sKvfOfXzWQSTDpGN
@jjehart 14 күн бұрын
Great video. Thanks for sharing. It's a timely upload for me after finding your channel last week. I suspect I have irritated my hamstring tendon on my inner knee after too much stretching trying to help a popliteus strain (recommended by physio). I'll incorporate these strengthening exercises and cut out the stretching.
@tommybrennan8153 14 күн бұрын
Yes 100% do that. It's rarely popliteus tbh. Did you see my other video on this topic? Try to watch that too. 👍
@jjehart 13 күн бұрын
@@tommybrennan8153 Don't think so - will take a look for it. Cheers
@mylesdurham-v9p 14 күн бұрын
is stretching a bad thing to do on top of this
@mylesdurham-v9p 14 күн бұрын
just did my first training session back with this i felt slight twinges so far no pain after the session is this a sign i can return to sport
@tommybrennan8153 14 күн бұрын
@mylesdurham-v9p it depends, have you done the rehab and some running sessions? It's fine to feel a twinge. Light gym work can help and gradually increasing your training over the next few weeks. So yes you can continue as long as you do things right- pitch days, rehab days, rest days. A slight sensation is fine.
@lizrain2210 15 күн бұрын
Excellent thanks! Can ankle weights be used instead of bands?
@painandperformanceclinic 15 күн бұрын
hi . Yes they can.
@lizrain2210 15 күн бұрын
❤@@painandperformanceclinic
@mylesdurham-v9p 16 күн бұрын
is it normal for my injured side to still look inflamed even when i’ve healed it jus now looks slightly bigger on one side on the outside of my knee
@mylesdurham-v9p 18 күн бұрын
i’m at a point where none of the exercises hurt but if only feel the slightest discomfort the day after can i return to light training?
@painandperformanceclinic 18 күн бұрын
@@mylesdurham-v9p are you confident sprinting ?
@mylesdurham-v9p 18 күн бұрын
@@painandperformanceclinicyes i am but i literally feel slight discomfort the next day
@painandperformanceclinic 18 күн бұрын
@mylesdurham-v9p you are good to return to training but ease into the first few trainings over the next 2 weeks I'd say
@mylesdurham-v9p 18 күн бұрын
@@painandperformanceclinic once i have eased in can i start getting minutes in matches?
@painandperformanceclinic 17 күн бұрын
@mylesdurham-v9p yes I'd recommend getting 4 full training sessions in before returning to a match
@seby3003 19 күн бұрын
is it normal to experience cracking and popping that isn’t painful
@tommybrennan8153 18 күн бұрын
Yes, and it's nothing to worry about. @seby3003
@seby3003 18 күн бұрын
@@tommybrennan8153 i’m in a position where non of the exercises hurt i only feel slight affects after am i close to being back?
@tommybrennan8153 18 күн бұрын
@@seby3003@newripper24 its unlikely you pulled it again at 40% pace but tbh just ensure that yiu are doing the strength work with enough intensity, it should be challenging. Warm up well before runs and start at a pace you can tolerate. If you are doing the strength work consistently you will progress with the running. Maybe do gym day, rest day then run day so your quad isnt fatigued when running..
@seby3003 18 күн бұрын
@@tommybrennan8153was this reply meant to be to someone else?
@seby3003 18 күн бұрын
@@tommybrennan8153 i was asking if i’m close to returning as i don’t feel pain in any of the exericses
@MichaelBoland-jf1br 19 күн бұрын
Great content Tommy. Would squats and hip thrusts be another 2 you would recommend for runners?
@tommybrennan8153 19 күн бұрын
Thanks Michael, yes absolutely two very good options as well 👍
@seby3003 20 күн бұрын
what’s the normal healing time for this injury
@painandperformanceclinic 20 күн бұрын
@@seby3003 it's not really a question of healing time. It's a matter of graded exposure to more load. Tendons need loading to go away.
@seby3003 19 күн бұрын
@@painandperformanceclinic so i jus keep doing this rehab until it feels good?
@seby3003 19 күн бұрын
@@painandperformanceclinic and also is it normal for the tendon to crack but not cause pain
@marshovision 21 күн бұрын
Can't agree more with @rundmk00. Excellent helpful content 👍🏋️♂️
@rundmk00 21 күн бұрын
Thank you, 3 mins of useful info straight to the point no filler
@painandperformanceclinic 20 күн бұрын
Thank you 👍
@ravindrajakhar1236 24 күн бұрын
I have been suffering from groin pain for 6 six months. I use physiotherapy, medicines and strengthning but it doesn't work. Please help me out.😢
@painandperformanceclinic 24 күн бұрын
Ok. Have you watched all my videos on groin rehab phase 1 right through to return to play? This works. Key is slight ache and pain is ok. You need to do a minimum of 20 mins rehab every morning. There are some nuances in the approach that are detailed in the videos.
@oe3872 24 күн бұрын
Hello, I am from the Spanish community, it won't let me translate but I want to know about the video because I don't know English, could you please give me a summary?
@painandperformanceclinic 24 күн бұрын
Hi 👋. Your written English is excellent, can you read the captions in the video?
@mrzi5585 24 күн бұрын
Hi doctor. What if my pain is currently 5 out of 10? do you recommend starting these exercises? Note that the inflammatory phase is over and I have taken pills for 1 week.. Thanks
@painandperformanceclinic 24 күн бұрын
Yes. You need to start before your pain is gone. These initial exercises will help your pain improve. It's time to start following the plan of exercises now ok. Thanks . Tommy
@newripper24 25 күн бұрын
Super helpful videos, thank you! I pulled my quad, mildly I'd say, about four weeks ago. I went through your Phase One and started Phase Two last week, including the running. At about 40% run, and after a few sets, I feel my quad "talking to me." It's just a presence, like a minor irritant. Probably a signal that I'm not quite ready to get back to football (soccer)? BTW, I'll by 73 in a few days and still play 2x a week with a bunch of >40s. So longer healing time b/c I'm a "bit" older? (!) Thanks!
@painandperformanceclinic 24 күн бұрын
Hi @newripper24 good man still competing at 73, that's brilliant. What was your sport when you were younger? Ye sif it's talking to you at 40% definitely not ready to return fully. Look at the return to play video too. You might need another 2 weeks in phase 2 and then 2 weeks in phase 3/ RTP. Keep with rehab and running just watch the intensity.
@painandperformanceclinic 24 күн бұрын
Hi sorry I thought I had replied. Well done on still competing. What was your sport when you were younger? If you can feel it at 40% definitely continue with this rehab phase for 2 more weeks then move onto the return to play video for another 2 weeks. Still run and do rehab weekly just watch the intensity. At 73 it might take you an extra week or two but just watch the videos and try to follow the advice. Any questions let me know. Thanks for commenting. Tommy
@newripper24 23 күн бұрын
@@painandperformanceclinic Yes, have been playing since grade school, and through college, and, still! Kinda addicted to the beautiful game. Thanks for the reply and solid info., again, super helpful, and will take your pro. advice. Haven't watched the Return to Play vid. but will. (btw, My name is Tom, but go by Tommy also)
@painandperformanceclinic 23 күн бұрын
@newripper24 good man. I'm 46 still trying to play hard as much as possible. I feel like a young lad now after talking to you 😋
@newripper24 22 күн бұрын
@@painandperformanceclinic Ha, that's good! You could officially play with our >40 "Old Boys" in Montana! Let us know if you come this way. I'm remembering now that my grade school gym teacher, who introduced a group of us to the beautiful game and had us playing before school, 10:10 recess, lunch, and after school from first grade on, was a barrel-chested Irishman! Joe McCann. ("I broke the goalpost one time my shot was so hard!" I remember him telling us, and our jaws dropped.) He was so impressed by our group (he was a fabulous coach/teacher) that he followed us up to middle school to continue coaching us.
@mkatdank5222 28 күн бұрын
Tried the exercises. I'll give it two full days before I repeat. It may be a little hard on my knees. Thanks, MK
@tommybrennan8153 28 күн бұрын
Yes good idea. And maybe start with 1 set of the easier version. Some pain initially is normal and safe but keep.it bearable and over the first few weeks your body will adapt and it will take more to make you sore. This means you are increasing your capacity and improving. Just find your starting point. 👍
@rundmk00 29 күн бұрын
cheers for this advice. i pulled my groin 2 months ago when i started KB swings and i have not been able to barbell squat since without pain and weakness. wanted to ask is it ok to still do other weighted leg exercises or will it aggravate the strain? i only ever feel the pain when i try to squat. i of course stopped with KB swings for now
@painandperformanceclinic 29 күн бұрын
@rundmk00 hi 👋 thanks for your question. Ok so yes lower body exercises are good for it but better to put some structure in place. One thing to mention, you feeling it a little bit in the exercise is ok...a light squat should still be an option for you. But it's important you start your session with 2 or 3 rounds of the rehab. Have you looked at all the videos? Your best bet is to start with the first programme and complete those exercises. Any questions let me know
@rundmk00 28 күн бұрын
@@painandperformanceclinic thank you very much. i saw the other video you mentioned in the other comment on this vid. today was 2nd day of doing the foam roller squeezes and i think it is improving already. weirdly i don't feel any pain even doing kickstand squats but i really need to sort my chicken legs out with heavy barbell ones 😅 i will continue with your advice thanks a lot man, i hope the algorithm gets its act together and boosts your channel soon you deserve it 💪
@tommybrennan8153 28 күн бұрын
@@rundmk00@rundmk00 @rundmk00 haha thank you yes that would be great. Ok great you have less pain already. Still keep doing the rehab stuff. Doing it for 20/30 mins pre exercise will mean you feel a lot better in the exercise session. Any questions let me know
@manu15867 Ай бұрын
New subscriber here :-) So glad I found your channel. can't thank you enough for this set of exercises. I find that exercise #3 works the best for me, it's truly amazing, best ever, thank you.
@painandperformanceclinic Ай бұрын
@manu15867 thanks for the comment. Glad it helps. Any questions just let me know 👍
@satchycollins3985 Ай бұрын
Thanks
@painandperformanceclinic Ай бұрын
Welcome
@clewsosgiag Ай бұрын
Hi mate. You kindly replied to my comment on the Phase 1 Quad rehab. I’ve moved on to Phase 2, did the first two exercises with no issues but got to the reach and lunge and had a slight reaction that felt not quite right when I switched sides and had my injured (right hand side) quad as my back leg. Any suggestions? I tried a second time without fully dropping my leg knee to the floor and seamed OK, seams it’s just at its extreme position when I the engage to push off with my I he’s quad.
@painandperformanceclinic Ай бұрын
Hi. Yes, I'd expect that when the injured leg is behind. So a couple of things, slight strain / slight pain there is ok, but it has to be bearable. You can either leave that particular exercise out and focus on the others for another week but then reintroduce it and keep it bearable - don't step out as far, do fewer reps, etc. But ultimately, you need to be able to do this exercise fine so it shows you have more strengthening work to do. All that make sense ok?
@clewsosgiag Ай бұрын
@@painandperformanceclinic makes sense mate and thank you. Last query, does massage rolling help recovery for this type of injury at all?
@painandperformanceclinic Ай бұрын
@clewsosgiag no. No harm, but I wouldn't focus time or attention there.
@clewsosgiag 29 күн бұрын
@@painandperformanceclinic thanks again mate. Have progressed to the running now and all is feeling good although calves feel a bit tight from running again. Probably get the massage roller out on them. Will up the intensity with the runs in a couple of days and try the next step of gym work/strengthening. Your videos have really helped me so far so thanks again!
@fashion123 Ай бұрын
Dear team I had an comuted femur facture 11 month ago now I m walking but my thigh muscles are weak feel pain and un able to walk properly I get limp what excericse should I do
@painandperformanceclinic Ай бұрын
@fashion123 hi 👋 this sequence of exercises is perfect for you. This video first then move onto phase 2 called " 4 exercises for quad rehab" I think we called it.
@fashion123 Ай бұрын
@@painandperformanceclinic how can I contact you personal lay to talk In details cos my goal is to walk properly without limping and running
@JosephDavid-rv6uv Ай бұрын
Hi thanks for this video. Tore my quad but kept playing for bout 2 months but now realize i need to stop . How long do i have to wait to start rehab?
@painandperformanceclinic Ай бұрын
@@JosephDavid-rv6uv hi 👋. You can start with phase 1 immediately 👍
@JosephDavid-rv6uv Ай бұрын
@@painandperformanceclinic thanks so much this saves me alot
@clewsosgiag Ай бұрын
Hi mate. Love the video on quad rehab. I have a minor tear. Now 1wk after the occurrence which I did at the gym doing reverse lunge. I’m starting with this first session. Question, should I stretch out after? Second question, if this first session is too easy shall I got to the next stage - appreciating that my tear/pull was fairly low grade
@painandperformanceclinic Ай бұрын
@clewsosgiag, how are you? Thanks for the comment. Ok, firstly, there's no need to stretch. No benefit. And secondly yes if these are too easy just move onto the next video in the series and try all or some of them and start with 2 sets the first day and go from there. That make sense ?
@tokas1983 Ай бұрын
Please mention sets
@painandperformanceclinic Ай бұрын
@tokas1983 start by doing 2 sets and see how that feels. You should feel the muscles working hard and less of the nerve pain as you do it. You have to figure out the intensity for yourself, though. Not enough intensity won't make any changes.
@johnbresciani5933 Ай бұрын
Hey, I commented on a previous video and can’t thank you enough. I’m feeling super strong and just finishing phase 2. My sport is football and I’m excited to go back once I feel comfortable with the running. Forgive me for sounding repetitive as per my last comment but with the normal running (before the sprint session shown in this video) as per the last video(s)-do I still run on the same day I strength train my quads or the off day? Again this series is amazing and thanks heaps for all your knowledge.
@painandperformanceclinic Ай бұрын
Hey...ok look it depends. At this stage the exercise sessions are tougher....id suggest running 3 days a week and doing these exercises 2 days a week. You might do this pattern....run day, gym day, rest day , and repeat. This way you are running after a day off and shoukd be able to push to higher intensities. Buy ultimately make this work for you, gym 2 days a week. Your sport 3 days a week is my overall recommendation. Even if one of those gym sessions is slightly lighter (2 sets instead of 3 sets ) ..Remember your overall aim.is your sport so the gym and rehab should compliment that. Make sense?
@johnbresciani5933 Ай бұрын
@@painandperformanceclinic Yes thank you that’s brilliant, looking forward to implementing this. Thanks so much for your time!
@tkd4life Ай бұрын
Thanks for this awesome video! I have distal hamstring tendonitis in my right leg. It really hurts during knee flexion (behind the knee) and especially in the morning when i wake up after not moving all night. Im hoping these exerices will help, i just am not good at neing patient 😂😂
@seby3003 19 күн бұрын
@@tkd4life have they helped?
@ManringIII Ай бұрын
Thank you for taking the approach you described in the video. I have similar beliefs about physical fitness and I gravitated towards your earlier videos. I started playing baseball again after 44 years and realized I wasn't conditioned for the sport. I strained my calf and quadricep and I have what appears to be tendinopathy in my right knee and a Baker's cyst on my left. I had to back up and rehab my strains and I am proactively working my hips and knees. I found your rehab video on quad rehab helpful and I use your hip opening routine before working out and playing. Because of the work I've done, based on your videos, I can run and play, which has brought me much joy. Thanks again
@tommybrennan8153 Ай бұрын
Hi @darrenmetal3338 hi how are you? Ok so yes do these exercises and see how that goes for 2 or 3 weeks with your other general exercise. Please free free to look at the low back videos here too. Just a side note you can have a disc herniation on a scan and it's not actually the cause of your pain. But ignoring that, do these exercises, keep moving and exercising. Get enough sleep and see how a few weeks of that go . That ok ?
@michael071284 Ай бұрын
Hey Tommy, how's it going. I'm Irish but living in Canada. Came across your videos while dealing with groin pain. I've had a groin injury for 2.5 years now, ended up having surgery for a torn labrum exactly a year ago and although it has helped somewhat I still have a lot of the same pain as pre surgery. I've found out I have tendinopathy of the rectus femoral head and I'm pretty sure I've had this the entire time now. (I was originally injured playing football). Do you have any videos or tips on how to rehab rectus femoris tendinopathy. I've been in physio for the last year after surgery and although I've gotten a lot stronger I can't seem to shake this constant pain. Cheers!!
@tommybrennan8153 Ай бұрын
Hi Michael. Ok I do, but can I ask if you have done the groun rehab protocol , videos 2 and 3 for 2 months, including the running ( despite the pain) ? It's just overcoming an injury like that often takes more than just the exercises....its realising some pain is normal and shoukd be expected. And it's how you react to the pain- does it get you down? Do you stop activity because you think you are damaging it ? When you warm up very well with the exercises above do you feel better? I will do a separate video on hip flexor injury rehab ok....but think about the questions above ok
@michael071284 Ай бұрын
@@tommybrennan8153 cheers Tommy, I have been doing the exercises from the videos but alongside my other physio exercises. I'll take the 2-3 months and just focus on what's in the videos and see what happens. Yea I understand I need to train through the pain as long as it's not sharp and I have gotten to the point where the pain is not as bad as it was before but it's still a dull 2/3 out of 10 pain I just can't get rid off. I'm an electrician too so I have the pain everyday at work so I'm well used to working through it. Been almost 3 years now I've had it.
@painandperformanceclinic Ай бұрын
@michael071284 ok that's frustrating. Are you playing sport/ doing whatever training you want to be doing ? Or are you not doing that because of pain ? What happens if you warm up well with the exercises above and do some training, running? Does the pain reduce to where you can do the session ? If you are sore the next day do you do 20 mins light rehab in the morning as a pain reliever session? @michael071284
@justineboyce280 Ай бұрын
Great. Will give that a try. How heavy with the weights? As much as I can manage?
@painandperformanceclinic Ай бұрын
Thanks for commenting. Yes you need to feel it in the lead leg. So a manageable weight but one that makes you work hard and still maintain good technique.
@darrenmetal3338 Ай бұрын
Does this also help when you have sciatica pain in your calf? I have a L5 herniated disc and only feel pain in my left calf. My back, upper leg or foot don't hurt at all. Thnx in advance
@DeCruzAsus Ай бұрын
How long do you recommend doing this before moving into final phase?
@tommybrennan8153 Ай бұрын
I would say 4 or 5 sessions where you feel fine doing the above program. That ok?
@arnwsirm Ай бұрын
Amazing 👍 👍 👍 👍
@sephtronz2176 Ай бұрын
When do you think is a good time to introduce running or jump rope into my routine? I just finished phase 1 last week and it's been almost a month since my injury. I don't feel any pain during the exercises, but i do occasionally feel mild pain during resting (pinching feeling, tingling).
@tommybrennan8153 Ай бұрын
Hi @sephtronz2176 thanks for commenting. You should start running now, please look at this program and try that for 2 weeks. Add jump rope then. That ok?
@sephtronz2176 Ай бұрын
@@tommybrennan8153 definitely. I got another question if you don't mind, what are your thoughts on foam rolling quads at this stage? Thanks a lot!
@tommybrennan8153 Ай бұрын
@sephtronz2176 hi. Of course, no problem. Do that if you like doing it, but it's completely unnecessary and won't help this injury.
@shutter-butter2623 Ай бұрын
Hey. Firstly much thanks for making a video on this. I’m an avid footballer trying to reach the next level. I’ve had a distal tendonopathy (semitendonosous/semimembranosous area) since September of this year and it’s awesome to know that somebody out there is giving great advice. I’ve had to switch pysios due to a lack of results. The ‘heavy feeling’ in the pes anserine/back of the knee/semitendonosous/semi means tendons (Left knee) have almost never left and I felt my pysio just tried a different thing every day. Ex. Dry Needling, shockwave, and random excersises. I have now switched pysios and I’ve been told that eccentrics is the way to go with this particular injury to help realign the collagen fibres. The exercises I am doing are 1. Exercise ball hamstring curls (double leg) 2. Nordics (although I find sometimes I feel pain in the area towards me end range of the exercise) 3. Single leg RDLs with kettlebell 4. Eccentric hamstring curl machine (single leg, although this got very painful so switched to double leg) 5. Side plank on bench 6.Isometrics on bench. However I have not done much running. I have gone to the pitch but always find that the day after my rehab if I go to the pitch I’m very sore the next day, to the point where it’s difficult to walk. I even feel this pain on the pitch sometimes despite a nice warmup. I was just wondering if you think any of the exercises I’m doing with my current physio are ‘bad’ in any way. It’s very frustrating to not know why something isn’t working
@tommybrennan8153 Ай бұрын
Hi @shutter-butter2623 thanks for commenting. Ok yes there are 3 exercises in your program there that will absolutely annoy the tendon. You see I've said the order is important and you need to start from the glutes and upper hamstring down. It's important your rehab doesn't make the tendon sore as it stays sore for a day or two then. The ham curls, nordics and ham curl machine exercise are annoying it. They are fine for a general hamstring strength issue but not for this at this time...... I'd do the rehab above and the gym session from the video on upper hamstring tendon rehab. Definitely B stance hip thrusts, barbell deadlifts anyway. Start with that.
@tommybrennan8153 Ай бұрын
Hi @shutter-butter2623 thanks for commenting. Ok yes there are 3 exercises in your program there that will absolutely annoy the tendon. You see I've said the order is important and you need to start from the glutes and upper hamstring down. It's important your rehab doesn't make the tendon sore as it stays sore for a day or two then. The ham curls, nordics and ham curl machine exercise are annoying it. They are fine for a general hamstring strength issue but not for this at this time......they are knee dominant exercises, you need to avoid those for now. I'd do the rehab above and the gym session from the video on upper hamstring tendon rehab. Definitely B stance hip thrusts, barbell deadlifts anyway. Start with that. This shoukd allow you to get gym and runs done.
@shutter-butter2623 Ай бұрын
@@tommybrennan8153 cheers! If you mind me asking, what is the reason we do high hamstring training, as it’s my low hamstring tendons that are the problem? Are the nordics and hamstring ball curls bad because of the way it compresses the tendon?
@tommybrennan8153 Ай бұрын
@@shutter-butter2623 they are knee dominant exercises and will irritate the lower hamstring tendon. Maybe have another listen to the video from the start 👍
@kingzGamer 2 ай бұрын
Unreal video. I strained my hamstring running 100m about a year ago. I’ve had difficulties and issues to the extreme because it didn’t heal correctly. I’ve overthought this injury and let it takeover my life damn near. I’ve never found a video after 100s of searches that was relatable to exactly mine. I lose the ability to flex my hamstring well and move it very good. It feels weak and tendons always hurt when stretching or fast past runs. I play gaelic here in america and it’s gaelic season and i went to a few trainings and after fast past burts it just has that overstretched feeling throughout the whole tendon. It was a minor enough injury to begin with and where it was actually injured has healed now so it’s wild how this still has an immense effect on my daily life and especially athletic life. I just did those dumbbell acceleration and after them it felt unreal to flex the quad and move it just felt more stable with that pump and under control. every exercise u did nearly made me cringe cuz mentally i know that my tendon will feel tender. Everytime i even try to dig at it no matter how much rest it is always tender and sore why is that? I’ve done extensive physical therapy and it’s always the same bs that doesn’t really help. I can run but everytime i kick it to the next gear it hurts my tendon. What should be my regimen to get back to gaelic if since i have been working on it for some time, i run track in college and have been doing workouts and strength and shit on it so i feel like my regimen should be approached differently. Appreciate any response man this was a great video.
@painandperformanceclinic 2 ай бұрын
@kingzGamer hi. Thanks for the comment. Yes injury like this can be incredibly frustrating and emotionally draining. A few things. Stop digging in at it, it will be sore to touch. You can be back performing at 100% and it's still sore to touch. Just leave it alone. Don't do a lot of hamstring stretching either. Please look at this video for overall management. kzbin.info/www/bejne/a4SVXmeBqJyUZ7csi=2p9JvstBVaj3g1N2 Also look at my video on upper hamstring tendon rehab and do them if you feel these make you 🤢 even looking at them. Get the load management right. Look at my return to play hamstring rehab video at the running program that's there. Essentially you are not prepared for the things you want to do or the load that leg needs to cope with. It needs more capacity. You have to load it and train it better. Hopefully this helps, try to tak the pressure off yourself and put in a good month of gym/ rehab and appropriate running. Any questions let me know. Thanks Tommy
@kingzGamer 2 ай бұрын
@@painandperformanceclinic I did all the exercises they felt fine which i expected i mean in my case ive been running strengthening this hamstring since the injury last year. I’m in pt now just for gaa szn and there strengthening hips quads calves and hammy tendon. I trained last night 85% no bother doing these exercises the night before w the knee one and stuff. I feel like i should be prepared as i’ve done strength in glutes calves and hamstring bridges for months. I can sprint but sometimes if im taking a man on after the play I’ll feel the overstretched sensation in my semitendinosis. Like i feel in the back of my mind no matter how much gym rehab and strength i do that my leg needs something else done first maybe graston or deep tissue massage- to get out scar tissue maybe? Do you reckon i could have scar tissue in my tendon and that’s why the strengthening isn’t doing much for me?- And when i go 100% it feels overstretched ? Idk i obsess about it 24/7 just because im an athlete at heart and this has put me in the ground. If you can let me know if you think strengthening is the key for me right now or to see for a deep tissue massage for scar tissue because after a year you start to want to try everything for solutions.
@kingzGamer 2 ай бұрын
@@painandperformanceclinic Sorry don’t mean to be typing the ear off ya but a few more things if you can touch on for me. I’m also the type that has overthought this injury and i’m talking probably 1-200 thoughts about it a day, just thinking about different variations of the injury and solutions and not being able to happily go about my dad cuz all i’m thinking about is a bum leg. Regardless, w this tendinitis bs any time i lift my heel to my ass i feel a snap or a tiny bit of a pop noise in like my back knee by the calf- it sounds like a tendon flicking over something and it literally happens everytime i pick it up, my knee just feels a bit unsteady with that and not enough control in my leg. after that dumbbell exercise if felt nice to flex the quad and lift it up without it feel like i’m manually doing it. I’m not sure if that makes sense i have a hard time explaining things well since there has been so many words, thoughts, and months behind this bastard of an injury. Cheers for any response tommy
@painandperformanceclinic 2 ай бұрын
@kingzGamer @kingzGamer ok so the deep tissue massage/ scar tissue thing is a complete waste of time. Don't dilute what needs to happen here. Make sure you can do the knee one the same on both sides, almost fully extended 6 reps of 45 seconds on each leg. Make sure there is no difference there. Can I also ask you to do single leg swissball rolls , again compare both legs with multiple sets. So say you do this and there is no difference in strength, maybe even the injured leg is stronger after all the rehab....then you need to complete sprints and full training sessions DESPITE feeling it in the tendon a bit. Psychologically this is a challenge but if you know the strength is there, then you should feel safer. Here's the thing, it's normal for you to feel it a bit changing direction or in a training sometimes, this is actually part of the rehab process. The gym isn't enough, you need to overcome pitch sessions. Your tendon will adapt and you will gain confidence playing smartly initially and just getting through sessions. This sprinting, playing is part of the process. What's key is 20 mins of warm up stuff pre pitch. Can you do the rehab and also look at my Hip Mobility video. You might also put deep heat on it before you play to reduce the sensation. I've gone out to matches thinking " shit I'm not sure about this" but I had strength work done and it held up fine despite feeling it a bit and getting through that sorted it out. That make sense? @@kingzGamer
@painandperformanceclinic 2 ай бұрын
@@kingzGameryeah ok, I understand. But if you feel that it honestly means you havnt done enough of the right rehab. That is fixed in the gym. No one is fixing that for you. Overload the leg . Look through all the hamstring videos I have on my channel. Some of the high hamstring ones will hit that too. You will think about it less if you get exercises and the required dosage to make it feel better. That needs to happen ok
@painandperformanceclinic 2 ай бұрын
Thank you for the feedback, appreciate it. I'll learn how to do that and get it done ✔️ 💯
@ip6310 2 ай бұрын
This programme through phase 1-3 is incredible. Top work and content to help us get back to activity. Only feedback I’d say is to link the titles Phase1,2,3 on the titles etc. Will be easier to identify the series and probably get more views. Awesome content tho 🔥
@binhanphan5834 2 ай бұрын
Split Squad Hold with Reps 0:58 (10-15s to 10-12 reps) all the way all the way down Few min rest Spanish Squat 2:17 (5 reps - stay down 5s)x3 Few min rest Lunge and Reach 4:15 (10-15)x3 Weighted/BW squat jumps 5:19 (4/4)x3
@johnbresciani5933 2 ай бұрын
Hey there, appreciate the video. Was just wondering how to manage the early stage jogging. Should I start jogging on the offf days of the exercises or jog the same day I do the exercises and continue with the one day on and 1 day off? Thank you
@tommybrennan8153 2 ай бұрын
Hi @johnbresciani5933 thanks for your question. At this stage because the exercises aren't high load amd the running you will be doing will also be low intensity it's fine to do them on the same day. Make it fit into your lifestyle so at this early stage, both options should be fine.
@johnbresciani5933 2 ай бұрын
@@tommybrennan8153 Awesome, appreciate the prompt reply
@binhanphan5834 2 ай бұрын
Lying Isometric Quad Hold (8-10 reps of 10s) 2:45 Single Leg Bridge Hold (8-10 reps of 10s) 3:14 Standing Quad Hold Pump (3 reps of 20s-10pumps) 3:56 Swissball Wall Sit (3 reps of 90s) 5:06 Seated Leg Extension (stop when you feel you can do 3-4 reps) 6:06