3 Top Exercises to Conquer Hamstring Tendinopathy

Proximal Hamstring Tendinopathy
Do It Yourself Proximal Hamstring Tendinopathy Assessment and Treatment
A Proximal Hamstring Tendinopathy (PHT) can be difficult to diagnose because of other conditions it can mimic in this region, such as a sacroiliac joint dysfunction, piriformis, sciatica, avulsion, hamstring tear and disc bulge or herniation.
A PHT is different from a classic tendinitis that has inflammation associated with it and lasts greater than 3 months. Another characteristic of PHT is it is found in both long distance runners and especially those who sit for extensive periods of time. Since sitting is a common trigger for both patients with sciatica and piriformis, it can often be confused with these conditions. Most patients describe pain in the region of the buttock on one side around the base of the glute, where the posterior of the thigh begins, that is described as deep in nature.
Anatomically, the region of concern is located at the attachment of the hamstring tendon complex on the bony region called the ischial tuberosity of the pelvis. Above this complex is the gluteal musculature making up the gluteus maximus, gluteus medius, gluteus minimus and piriformis, to name some of the major muscle groups in the area. The “pain generators” are thought to be the attachment point of the tendon complex at that ischial tuberosity.
What are the risk factors?
Several factors can lead to this condition, but most times it is related to overuse due to activity and inadequate recovery or extensive sitting. A brief list of risk factors include:
• Gluteal muscle weakness
• Core weakness
• Poor hip flexibility
• Biomechanical issues
• Poor warming up
• Sudden training load changes
• Previous injury or lower extremity injuries that still present
How to determine if you have a PHT?
This is a quick checklist to look at before you do the exercises we recommend, separated into “dos” and “don'ts”:
DON’T do exercises if any of these apply:
• If you have progressive weakness in the one or both of the lower extremities.
• If you are experiencing abnormal bowel and bladder signs. (If you have difficulty having a bowel movement or inability to hold back your urine since developing this problem.)
• Extreme night pain that does not vary with position or activity.
• Experience severe pain upon sneezing, coughing or laughing.
• Notice progressive severe balance problems of recent onset.
• Don’t report a recent fall or trauma since starting to have problems.
If you “Do” have any of these experiences:
• Do have a history of extensive sitting.
• Do have a history of running or jogging that appears to get worse when doing.
• Do have a past history of injuries on the same side as your problem.
• Do have a past history of hamstring injuries.
• Do report a recent increase in training volume.
• Do have a chronic “stiffness” and “soreness” in the lower extremity and hip girdle.
If you have noted any of the “DON’TS” listed above, you CANNOT try the following exercises.
A few guiding principles for doing these exercises: You should do at least 2-3 sessions of these exercises for 3 sets, 10-15 repetitions. It is normal to have a slight increase in mild pain after and during these exercises that shouldn’t last greater than 24 to 48 hours. Everyone should wait until this discomfort resolves prior to doing another session. This will vary according to the level of fitness. For some, these exercises will be too easy or too difficult. We will discuss the necessary modifications in the video below.
The three most common exercises I give patients with this condition are as follows:
• Forward Lean or Forward Reach
• Pelvic Bridges (either unilateral or bilateral)
• Hamstring Curl using exercise ball
You should expect improvements in 2-3 weeks, but this can be a difficult condition to self-treat or even by some professionals. Good Luck!

[@metemad]

For those with short attention span, exercises start at 5:50.

[@dsm5083]

Update, I have been doing rehab for about 3-4 months. I couldn’t do the hamstring ball curls or single leg bridge at first, only the forward reach. I stuck with that for a while then added in the other two. Now I am feeling much stronger and more stable. The single leg glute bridge is especially effective. Thank you so much for this.

[@apexmovebetter]

Great to hear!

[@clairedudan2521]

Thank you so much Tom, I'm sure this is what I have, injured my hamstring a long time ago and never really healed. I didn't realize sitting was such an aggravator. Your video is the best I've come across in terms of explanation and treatment in a way that's understandable to anyone. Great video, thank you so much!

[@apexmovebetter]

Your welcome!

[@peterqueally9908]

You are a wonderful instructor, can’t wait to try these exercises out

[@apexmovebetter]

Thanks! Tell us youdo.

[@loriwilliamson5738]

You're great! This was extremely helpful and you explained and demonstrated perfectly

[@apexmovebetter]

Thanks Lori!

[@tiberium87]

Really really great material. Very substantial and helpful. Thank you.

[@apexmovebetter]

Your welcome!

[@str1vefitness932]

Thank you!!!

[@janalexander494]

Very helpful explanations. Thanks! 🤩

[@apexmovebetter]

Your welcome 🙏

[@LindseyMelville]

Hi! Thank you so much for making this video :) I am suspecting I have high hamstring tendinopathy. I have all the symptoms and I have had a previous hamstring injury. It is very early since it's been bothering me (started yesterday) and I'm just wondering when I could potentially start going to physical therapy. How long is the "resting" period? Thank you for your time!!

[@apexmovebetter]

Lindsey Melville I would give it 3-5 days depending on how severe this episode is. Start out with the 2 table exercises to gauge your tolerance prior to the standing version. Best of luck!

[@btugrul]

Thank you so much for this great video. I have got a specific question: Are these exercises useful when one suffers from distal hamstring tendinitis, like semimembranosus tendinitis provoked due to overuse after so many long run sessions? I thank you very much in advance and hope to hear from you soon. All the best from Turkey

[@mikeekim1101]

I have struggled with this issue in both hips/hamstring origins. My right side was work related from repetitive kneeling/squatting/lunging motions all day which luckily resolved itself quite well after quitting that job a few years ago. Now my left one gets tight/achy if I try doing any squatting or lunges but I do sit a lot these days. I will give some of those exercises a try.

[@mansley1281]

I fit into the categories of a weekend warrior, long distance runner, sprinter, and desk sitter for long periods. I also, in the past, not warmed up enough. I have has the ache for about 6 months 24 hours after running or stair climbing, but the severity is not great to prevent me from running and doing certain exercises. Would that still constitute as hamstring tendinopathy? Also, for how long would you recommend to doing these exercises and when would it be okay to resume running?

[@bfish9700]

Hockey player, combination of factors, took me forever to figure out this was my issue. Had a knee injury, couldn't do as much glute work, also probably caused some weak hip flexors, got this on the opposite leg of the knee injury.

[@nikkoalvarez5662]

hey! this is exactly my situation currently. Had ACL reconstruction surgery on my right knee and now have a high hamstring tendinopathy injury on my left leg. Im curious to know, what's your injury situation right now? And any tips to deal with it?

[@OneDoseTv]

Hello, I pulled my hamstring 4 years ago, recovered, pulled again as sprinting too quick and now can't feel my right hamstring when stretching.. It feels almost like "jelly" effect as my right leg is very flexible w/ movements yet my left leg feels "stiff" or like one leg.. I can't feel anything when stretching my right hamstring as I feel like I'm missing a "muscle" there. I've followed the council of my doctor to stretch 10 times a day at 90 degree angle and hold for 30 secs in hopes it will encourage hamstring to lengthen and grow back to normal but no luck.. Plz help

[@apexmovebetter]

Jae Iba I would encourage strengthening at this point.of the hamstring musculature

[@Max.RobynYT]

I don’t have pain but I have scaring on my left side notice it when I’m on the rowing machine. I would say my hamstring is more dominant and my quad are weaker. My big toe is more pronated on this side and my dorsi flexsion is not as good. Would you recommend balance work? I’m trying not to hip shift when walking but it’s years of undoing . Like the video 👍🏻

[@apexmovebetter]

Big advocate of balancing of strength and flexibility.

[@cwiehle0]

Hello sir, thank you for posting this. I cycled for years and mountain biked with weak inhibited left glutes and now my hamstrings are tigjt on that side. When doing the forward lean, I assume we’re supposed to use a proper hip hinge? How far down should we go? How many reps?

[@apexmovebetter]

Chris W definitely use proper hip hinge and to the point you are unable to maintain neutral lumbar. 2-3 sets of 10-15 reps

[@bh4979]

Hi I injured my hamstring in Feb 2020 and after 8 months of pain, got a diagnosis of hamstring tendonopathy after an MRI in October. Since then, I have been doing the exercises I was advised to do by my physio and no running, jumping etc, no weight training or squats lunges etc. I have been very aware of not stretching and being careful when bending down etc. however today when leaning over I mindlessly pulled my hamstring again and now I have the full ache and twingey pain I had back in October. I am so worried that today’s one accidental stretch has potentially got me back to square one :( just want this to get better. I would appreciate any advise or suggestions you have. Thank you in advance 🙏🏼

[@apexmovebetter]

you may have released some scar tissue and may have 3-5 days of pain then hopefully you will be back to how you were before you stretched it. Eventually you can stretch it but the goal would be a regain strength in the range of motion you need to bend over which is a necessary movement pattern. You probably just need to progress the strengthening. Another possibility is you may need more core strength than realized to stabilize the pelvis where the hamstring attaches. You may need to just talk to your physio And get a revaluation. If you’re located in New Jersey I’d be glad to see you at the clinic.

[@abelimages]

What level should the pain be at before starting the shown exercises? I’m at about a level 3. Thanks.

[@apexmovebetter]

A level 3 or below is typically a good starting point. Good luck!

[@mrlee2192]

I have pain and weakness on the outside of my knee at the bottom on the biceps femoris when i bend my knee isit tendonitis?

[@patdarico9660]

Oops. Just read your follow up. All set. Thx

[@apexmovebetter]

Pat Darico tell us how you do!

[@Speedingcrow14]

In recovery from this would it be okay to continue strength training for the legs (front squats, reverse lunge, trap bar deadlift)? The only time pain arises is when doing RDL-type movements or running. Also, is stretching good for recovery from PHT or is it better to let the muscles and tendons rest?

[@apexmovebetter]

I would try the exercises. Be aware sometimes this conditions mimics sciatic.

[@vianca1998]

I currently have a lot of hip pain when i work out. Don't know if it is hip impingement or Hamstring Tendinitis or something else!! ... My bones pop when i lift my leg to the side or do leg raises for ab workouts. My hip flexors are in pain after i run, deep squat. or walk fast yet i dont think they are tight because stretching them is not fixing the problem. so i think i need to strengthen them? I also have pain that feels like hamstring tendinopathy. My hamstrings hurt or feel stiff when i do a Romanian dead-lift... Once in a while my knees hurt too. please help bc i am in need of some relief so i can get back to weight lifting!! :(

[@DK-gl3ih]

Watch kneesovertoes

[@giovanniamy6466]

Is it good to mix these exercises with some Thai ball trigger point massage? thank you!

[@apexmovebetter]

If it looses you up but just doing them probably won’t solve the problem.

[@stefaniepokorski6653]

I injured my proximal hamstring about 6 months ago and have healed following many months of rest. Now, when I do any hiking or running, I have significant pain in the side of my hip (on the same side as the previous injury). Is this a common issue related to hamstring injuries? Just curious if these types of strengthening exercises will help alleviate the hip pain, in addition to strengthening the hamstring. Thank you!

[@apexmovebetter]

It sounds like a possible gluteus medius injury. If it is these may help but not I would provide a slightly different treatment plan if it was that type of injury. That muscle may have experience in deconditioning after your hamstring injury

[@HadiFF]

Hey thanks for the video. I have a question: I've been diagnosed with hamstring tendinopathy and have been suffering with this pain for over a year. However, I do feel pain in my hamstring whenever I sneeze, but in your video description it says not to do these exercises if I have pain while sneezing. Could you explain if I should be doing these exercises or not?

[@apexmovebetter]

You may have a lumbar problem not a hamstring tendon problem.

[@HadiFF]

@@apexmovebetter That's what I initially thought, but after a couple MRI scans and appointments with physios, I've been confirmed to have hamstring tendinopathy as opposed to a herniated disc or sciatica, which is what my original educated guess was. I guess a follow up question would be if you've ever known clients with hamstring tendinopathy and pain when they sneeze?

[@tylerajiero]

What would be your best advice to warm up for football players ?

[@apexmovebetter]

About 5-10minute warmup that was made up of straight line sprints, lateral movements, and the pivoting with changes of direction.

[@sensationaldenny]

Can this type of hamstring injury cause pain in the back of knee or stiffness when trying to bend the knee? for example, its really stiff and painful to do a quad stretch where you gran your foot and pull if back to your butt bending your knee, or is that more likely caused by a tear or stretch in the knee tendons?

[@apexmovebetter]

That may be putting pressure in the meniscus which is the cartilage in the knee.

[@tristanh0817]

I strained my upper hamstring doing high kicks without warming up. I have not been able to efficiently sprint or do any basic leg work for fear of making it worse. At first i thought it was the muscle but now it feels like PHT. I did not heal correctly when I was first injured but i have been resting for about 2 weeks. What could it be and how do I fix it?

[@apexmovebetter]

You may want a basic X-ray to make sure not a small fracture at attachment of hamstring. That being said it is early in the recovery. You probably need a bit of guidance from someone in person.

[@pamelawilson6610]

I have suffered for years now with this. I am now 52 135lbs and very active but have sat for a living for work. I believe this started after a hern L5-S1 several years ago. But sitting feels like razor blades, standing too long is the same thing. I have started therapy finally after treating what I thought was the back injury with two rounds of shots and shots in my sit bones (only because I got an MRI and thats what they recommended) No help from shots. Finally they say its tendinopathy and at this point does not matter how I got here but life is awful. I am being told to activate glutes before doing any of my exercises due to the pain in hamstrings and muscle memory as it wants to use my hamstrings. Do you have any thoughts on that? You did not mention that and do not want to make it worse.

[@mikemacneil1915]

Hi Pam, this sounds alot like what I have. Have you had any luck with getting rid of the pain? If so, what has helped you? I have a doctor's appointment near the end of the month to get it checked but the pain is excruciating.

[@matthewdowd2030]

I was running with the dog, decided to race him. I won the race but am losing the war. I felt a slight slap/pat sensation on the mid thigh. I went straight to work the next day as a building apprentice. The pain is not severe but is best described as a burning sensation. Pain is more focused at both attachment points of the bicep femoris, but is also felt through the muscle. My concern going forward, is that I may not be able to rehab without taking time off work. Is it possible to rehabilitate while working on a construction site? The pain is not overwhelming, but I would prefer to avoid further damage. Cheers, Matt

[@apexmovebetter]

First you want to make sure this is not coming from your back. Do you have any bruising, can you manage steps, how is squatting ? If your in doubt I would get a orthopedic evaluation so not to jeopardize your work or delay your healing.

[@matthewdowd2030]

@@apexmovebetter Thanks for the swift reply. This happened almost 3 months ago now. I don't bruise easily, and do not recall any specific tenderness. Stairs are fine and squatting does not bring on any immediate symptoms. I'm in lockdown at the moment and noticed that fast walking would bring on symptoms as well as yoga. I do believe that I have an issue with my right glute, which is also the same side as affected bicep femoris. My glute does not fire under abduction of the hip. I've been stretching out the quadratus lumbrum in the low back and have found it to be incredibly tight. My method of stretching is to lie on a softball that is positioned above the pelvic crest but below the floating ribs for a couple of minutes at a time. Could this all be spine related? It feels too much like an irritated muscle.

[@apexmovebetter]

@@matthewdowd2030 it could be a spine issue.

[@Finestimpression29]

Would you suggest these would be good for posterior hamstring pain, from a combo of si joint corrections by a Chiro, and from sitting an extended amount of times at work? Im only 35 and my legs feel like they are someone much, much older. Any advice is welcome.

[@apexmovebetter]

I would careful to make sure this is not a form of sciatica. Sometimes these type of hamstring injury’s are actually some form of sciatica pain originating from your lower back

[@judy777jz]

I've suffered bilateral buttocks pain around sitting bone area & left leg numbness on sitting posture for 2-3 years. I'm all on standing / walking / lying posture. MRI report is showing hamstring tendinitis and buldging discs on L2, L3 and L5 mildly contacting nerve roots. I've gone through all sort of treatments and exercises, left leg numbness has gone off with spine decompression treatment, but buttocks pain is still going on shortly after sitting. Do you know what is the underlying issue and how to treat please? Why none of any exercises work? Thank you!

[@apexmovebetter]

Have you seen a certified McKenzie physical therapist?

[@ethers]

I'm a runner and have had stiffness and soreness behind the knee when straightening the leg for two months. Interestingly it doesn't hurt much while running but more so after the run. Does this sound like distal hamstring tendinopathy and can these exercises help? Thanks very much!

[@apexmovebetter]

If directly behind the knee I would want to make sure it isn’t a meniscus issue. Do you have any swelling at the knee?

[@ethers]

@@apexmovebetter No knee swelling and I just did a meniscus self test with no pain. When straightening the leg after sitting there is stiffness behind the knee area that resolves after a couple of steps of walking. Thanks for your help!

[@yogeshramteke5771]

How to do second exercise without ball

[@saldiven2009]

I'm having issues with what I believe is tendonopathy in my lower hamstring tendon where the muscle is anchored to the lower leg. I can find advice for treating the upper attachment, but not having much luck finding advice for the lower end. I'm trying to avoid going back to they physical therapist because I'm only a month out of therapy for a separated shoulder from a bicycle wreck. Any suggestions?

[@apexmovebetter]

Where is your pain at the lower end? When does this bother you in the lower end during running jumping sitting?

[@saldiven2009]

@@apexmovebetter It happened while I was running. At first, I thought my hamstring was tightening up, but the discomfort moved from the lower center of my hamstring to the upper center of my calf. The pain got bad enough that I quit my run and called an Uber. Subsequently, most of the discomfort is in the upper center of my calf, but traces along that central area up through the back of my knee. Right now, I really only notice if if I try to run. Jumping and sitting don't seem to bother it. Squats and kettlebell swings don't bother it. When I use a foam roller on my hamstring, it's most sensitive about two thirds of the way down the hamstring in the central area (rather than on the inner or outer portions).

[@life-mm5do]

Are these exercises also for gluteal tendonopathy? I was diagnosed with proximal hamstring tendonopathy and gluteal bilaterally per MRI imaging. I have been suffering for 2 years. I have been doing bridge exercises and standing leg lifts. Any advice?

[@apexmovebetter]

You need to do other types of exercises similar to the ones in my ITBand video.

[@garrettjohnston1012]

any tips for distal hamstring tendinopathy/biceps femoris tendinopathy? pain presents in posterolateral corner of knee during explosive exercise

[@apexmovebetter]

Who provided the diagnosis? Did you ever receive treatment from a PT?

[@allthework9812]

I had this from a really hard leg day but nothing popped or anything bad during or after the lift. It just sort of started hurting randomly. I’m assuming it’s just a short term pain for the moment

[@joshuakuruvilla2003]

Was it short term?

[@allthework9812]

@@joshuakuruvilla2003 yes

[@Hockey34566]

How short term for u? As the exact same thing happened to me, it just randomly started to hurt but it’s been 4 weeks. It’s gotten better but definitely not 100% yet

[@shahsb6752]

Been suffering the same for more then 8 months now...

[@camn9343]

Apex Orthopedic Rehabilitation what if I have bladder dysfunction in the form of not being able to empty? I’ve had bilateral pain in those areas for two years. I’ve had mri's, x rays, and seen physical therapists and they show nothing and do nothing but my pain and lack of mobility has persisted for so long and it’s onset was not due to injury but probably from sitting. I have a tight posterior chain and pain is recreated reaching for my toes with my knees locked or the typical ankle on knee hip rotator stretch. As well as sitting. Especially sitting. Any ideas please? I’m desperate thank you!

[@apexmovebetter]

Have you seen a urologist? I’m assuming you have.

[@camn9343]

Apex Orthopedic Rehabilitation yes sir, I have. The bladder problem might be unrelated or might not be. The pain/tightness is where the real unmanageable issue is

[@shahsb6752]

Can the pain travel to the IT band and deep into the buttock? I have that too , I can run jump do heavy squats even hamstring curls without any hindering g pain , once warmed up .. Only when I drive or sit as you said more then 30 mins I get this sharp pain down my foot...along the sciatic nerve.. please help

[@apexmovebetter]

Sounds like a disc issue.

[@Godskingdomcouncelorcrystal]

My calf is inflamed on left side and keep getting spasms shooting pain there. Is there anything I can do or take to help this, it's also tight feeling? That's the only bad pain the rest I can bear not that painful it's minimum. Thanks. 🙏

[@apexmovebetter]

That sounds like a back issue or possible blood clot. I would seek a formal evaluation by a doctor as soon as possible.

[@bboystrech]

Hi Doc, this can cause pain in the knee on the opposite side? Medial knee inside? I am thinking so, I may have strained this hamstring and it's causing some issues in the knee

[@apexmovebetter]

It could be a pea anaerobe bursitis or a medial meniscus tear. Probably need an evaluation.

[@ericguzman105]

will these exercise prevent ischial tuberosity avulsion fracture or any hip avulsion fracture when running?

[@apexmovebetter]

Adolescents, training errors and rapid ballistic so it's are a higher risk. Too much volume for that individual can lead to problems. In theory the bone tendon attachment should get stronger with strengthening but doesn not guarantee against that type of fracture

[@nicoleyauri7443]

While dancing I lifted my leg a bit too high, there was a pop and terrible pain from the back of my thigh to the end of my foot. It's been a week and I've been waiting to work but I feel a terrible pull on my leg. I cannot even lift it properly, idk if I can start doing this exercises. I'm afraid my injury is worst than I thought 😭

[@apexmovebetter]

I would get an evaluation by a physical therapist.

[@nirajshrivastava7246]

Hi

[@R0LLiND33P]

Can hamstring tendinopathy also cause sciatic syptoms? i was nerve flossing with tight lower back and hammy ( 😑 ) and have experienced pain ever since. can i use a tens unit to relax hamstring and then do these excercises?

[@apexmovebetter]

It Some cases you can have scar tissue that forms around the injured region tendon causes Sciatica symptoms. Or it may not truly be a hamstring Tendinopathy. Might be worth it to do a physical therapy evaluation. If you’re in New Jersey I can help you out

[@karaholzerland7787]

When I bend over there is a tight stringy pain going down my back thigh to the out side of my lower leg, do you think this sounds like hamstring tendinopathy? It also hurts incredibly bad when I sleep, so do you recommend any remedies for sleeping?

[@apexmovebetter]

That sounds like more of a nerve like pain. Does it radiate to the outside of your foot? I just did a video on McKenzie exercises for lower back pain and sciatica you should check out

[@karaholzerland7787]

@@apexmovebetter no just the outside of my lower legs, it's not a sharp/ knife pain like sciatica, but more of a wide/ band-like pain (like something can't stretch all the way) and its on both the left and the right when I am bending.

[@apexmovebetter]

@@karaholzerland7787 I would get an evaluation from a Physical therapist. I just want to make sure you have a proper diagnosis. If you do the back exercises and it reproduces the same symptoms or makes you feel better it will give you an idea of it is back related.

[@karaholzerland7787]

@@apexmovebetter Will do, thank you!

[@crispaolotan886]

could i do active stretches just to increase my ROM?

[@apexmovebetter]

You can do active stretches.

[@limemonkey360]

I have pain in the hard tendon to the rear, right hand side of my right quadricep, just above the back of knee. It hurts to squeeze the tendon but is also aggravated by walking, running etc. Will these exercises help for that? Thanks

[@apexmovebetter]

limemonkey360 it may help for that. That may be more of a knee joint issue. Did you have any swelling at the knee?

[@limemonkey360]

@@apexmovebetter not at all

[@apexmovebetter]

limemonkey360 then I would say try these exercises. Also could be distal ITBand issue that would require different treatment plan

[@Honey-of9td]

In been good lower back pain I went to physical therapy I had an MRIs done I just need a better doctor where are you located at and also had injections that didn't work

[@apexmovebetter]

Florence White I’m in north jersey. Our clinic number is 201-251-2422

[@thuganomic7163]

Hey doctor if you can plz reply to this it’ll mean a lot. I think I have this, i have severe pain on my hamstring. when I sleep on my back Or bent it I have to sleep on my right side w my left leg straight or else It’ll cramp up I also had lower back pain but it wasn’t that bad that went away already but my hamstring pain is still going and it’s really bad to the point where it doesn’t let me sleep at night and pain killer aren’t helping. I can’t even sit at all not even 5 minutes it’s not evenback pain but because my left hamstring that’s hurting. Also if I sleep on my back for any period of time or sleep don’t position my left leg straight when I’m sleeping on my right side I get the worst cramp or pain in the world when I get up,also I have some numbness on my toes and lower left side of my calf. Do you have any advise or know what it is? thank you so much!

[@apexmovebetter]

thuganomic 7 it sounds like a lower back issue. I would get an evaluation by a physical therapist. Call our clinic for guidance at 201-251-2422.

[@thuganomic7163]

Apex Orthopedic Rehabilitation thank you for the reply and so far I feel like my left hamstring improved a lot after doing these exercises before I was doing other stretches and I wouldn’t see the difference just by doing these exercises I was able to sit for at least 10 mins before I wasn’t able to sit. Also how can I get an mri should I ask my doctor when I go or I have to go somewhere ?

[@apexmovebetter]

thuganomic 7 any doctor can order an MRI but you want an orthopedic spine specialist to be able to do a clinical evaluation and be able to interpret the MRI. Both are important in order to get a correct diagnosis which will help in giving you the right treatment approach. I hope this helps. If you are in New Jersey I can give you a consultation myself. Keep us posted on how you do!

[@thuganomic7163]

Apex Orthopedic Rehabilitation I would go to you but unfortunately I’m from LA :(

[@apexmovebetter]

thuganomic 7 got it.

[@pesto23]

I have pain in the lower hamstring just above the knee at the back of my left leg (towards the outer side) which hurts like anything when I stretch/straighten my leg. I'm unable to walk within the normal range of my leg n it hurts wen the leg is behind in the walking position.🚶‍♂️ it's been nearly 5 months now n not going away. The pain is moderate while walking n it gets more after sitting. After some minutes moving around the pain goes back to moderate. Initially I had pain directly behind knee n that has gone. Now it's just above knee. And I'm not sure if there's swelling or is it muscle , as my leg has good amount of muscles. Any helping advice and exercises?

[@ajh0005]

Did you ever figure anything out? This is exactly what I’m dealing with that randomly came on today

[@clapzexe1801]

What warmup would you suggest to prevent injuries running uphill?

[@apexmovebetter]

I would do a 5-10 minutes jog to a run progressively increasing your pace till the 10minute completion. Then do 3-5 progressive run for 50 yards at 25 to 50 to 75 to %100 speed on flats to gauge comfort. Good luck!

[@jacksjourney9487]

One of the few exercises that i can’t do is the one at 6:17 where your using the ball, I feel pain in my hamstring, nothing severe but it doesn’t feel going. If I’m having pain for that exercise does that mean I’m in early stages of rehabbing? Last question, my physical therapist told me I have scar tissue in my hamstring that is sensitive to certain movements and that’s why I feel pain? Is that true what’s your input on that. Feedback please

[@jacksjourney9487]

Good*

[@jacksjourney9487]

I was told that the scar tissue makes the nerves sensitive so that Any type of movement makes me feel like I’m hurting when it’s just the scar tissue acting up, what’s your opinion on this as well

[@marquisetruss2403]

@@jacksjourney9487 I have the same problem when I do sprints at football it's good for a while then it starts getting irritated and i hate it i wanna just get through the pain

[@jacksjourney9487]

Jamar Truss I’m not a doctor or anything but if your able to do sprints I highly doubt you have hamstring tendinitis my friend, I haven’t been able to run a sprint in years. You should do exercises to strengthen your hamstring and spend more time warming up, or even stop training for a few weeks to have whatever your injury is heal up. I don’t know exactly what your injury is so just my 2 cents

[@jacksjourney9487]

Tendinopathy

[@skypia5372]

I can do all of the hamstring exercises but sudden actions are painful, I can do cycling, squats, etc but not sprinting. what should I do? 3 months injury. I feel the pain in the left of my hamstring and got injured in soccer due to sprinting

[@apexmovebetter]

Doing nordic hamstring work at varying speeds may help with return to sport movements.

[@avinashray206]

Same problem with me

[@dsm5083]

Is it normal to feel shaky while doing these exercises? My pain level is not too much but I have a lot of instability through the one leg.

[@apexmovebetter]

You can hold on for balance and you will still benefit from the exercises.

[@thagugurkhali8433]

I pulled my hamstring 4 and a half weeks ago. It was very painful the first 7-9 days. Pain has decreased a lot but there are still some sharp pain when I try to bend down. I can walk fine but not run. Do you think I should start with these? Also should I still ice my hamstring since there’s still some sharp pain? Pls help

[@apexmovebetter]

Probably want to start with gentle active range of motion then At 6 to 8 weeks you could probably start some of these exercises

[@thagugurkhali8433]

@@apexmovebetter Okay. Thank you for your reply. Should I keep icing till then?

[@apexmovebetter]

@@thagugurkhali8433 you can. Gentle stationary bike 10-20 min can be helpful

[@thagugurkhali8433]

@@apexmovebetter Thank you. I’ve just subscribed your channel in return. God bless

[@mruso2554]

How long does it take to recover

[@apexmovebetter]

6-8!weeks average

[@zoop34]

What if the exercise with the ball causes discomfort/pain? Should I continue to do it?

[@apexmovebetter]

If it is mild pain you can work through it

[@Buchung12]

I ve a hamstring strain since 2yrs back n still there in discomfort n little bit pain while am running.. I thought I might re injured again. What could be best to do to get it normal like before. Many thanks

[@apexmovebetter]

Do you do any strengthening exercises at this time for the hamstrings?

[@Buchung12]

@@apexmovebetter yes I did before when my hamstring strained but since it’s been couple of years it was ok. So I was trying to be back on football field but there is still the weakness n discomfort. Can you please give me some tips to be back on track. Thanks once again

[@apexmovebetter]

@@Buchung12 this is a good exercise but start out slowly at low loads to gauge your tolerance. www.anabolicaliens.com/blog/nordic-hamstring-curl

[@jordanclayton2004]

I was sprinting 6 months ago and i felt a pop in my left upper hamstring and feel on the floor, i couldn't stand up on my left leg so i had to rest in bed for 7 days before i was able to walk properly again, i didnt do any exercises and 3 months after i ran again and i felt it pull, last month i tried running again and i felt it pull again, im scared i wont ever be able to run again and i am only 16 years old, please help

[@apexmovebetter]

You Probably need to start with some gentle strengthening exercises because going right to running is clearly triggering your symptoms

[@jordanclayton2004]

@@apexmovebetter oh okay thankyou, do you reckon ill ever be able to run again

[@apexmovebetter]

@@jordanclayton2004 yes. I do think you need some professional guidance. If you are in New Jersey I could maybe help you out. Where are you located?

[@jordanclayton2004]

@@apexmovebetter i live near Manchester in the uk

[@vegyburger4588]

I got tendonitis in both arms and legs. Any idea why this happened?? (Biceps and behind both knees)

[@apexmovebetter]

What type of activities do you for work and leisure?

[@kaustly]

What if we do have abnormal bowel and bladder signs? 😕

[@apexmovebetter]

If you have abnormal bowel and bladder that started at the same time you developed this You should see a doctor

[@ramennoodle854]

Hi sir - i have had a hamstring injury for 8 months now. I previously have strained it before this one as well. it makes me very depressed. I have had MRI, pt, Ultrasound, cortisone and oral steroids. What else can i do?? Please i need suggestions , it does not heal

[@apexmovebetter]

Have you been doing strengthening exercises?

[@ramennoodle854]

@@apexmovebetter Yes! I have been going to PT for around 4 months:)

[@apexmovebetter]

@@ramennoodle854 what has the approach been? Stretching, strengthening?

[@ramennoodle854]

@@apexmovebetter yes it has been a combination of both stretch and strengthening. I have tried walking and small racers jew in my end but does not seem to be working

[@apexmovebetter]

@@ramennoodle854 may want to switch PTs and get a fresh look.

[@mancello]

There's no quick fix for this tendinopathy. Load on the tendon needs to be gradual over many weeks if not months along with associated strengthening of the pelvic girdle muscles.

[@apexmovebetter]

Definitely not quick.gradual progressive loading.

[@kasimhussain93]

I've got a hamstring pain from just above the back of the knee to just below my butt especially when try straightening my leg makes football so hard 🤧 🤧🤧🤧 what's the best thing to do and should i continue to play whilst i can feel it slightly tight when i run??

[@abdullahansari3238]

Same happening to me

[@kasimhussain93]

@@abdullahansari3238 I've almost cured mine bro you need to do 3/4 things for me it was: 1 - ice the area every day at least 20 minutes or at the end of the shower run coldest setting water on ur legs 5 10 minutes The end 2- stretches with the spikey roller ball or foam roller helps if no roller then search figure 4 stretch for hamstring and the bridge excercise when lying down and lifting butt off the ground 3 - cupping was a big diff maker in relieving the pain as well as a standard deep tissue massage 4 - most importantly! Strengthen your muscles, maybe not straight away depending on the pain but after 2 3 days or w.e start doing body weight leg excercises including pelvic excercises - squats lunges bridge nordic hamstring exercise and single leg row excercises Its taken around 3/4 months to get it back to normal its not 100% but its 85

[@abdullahansari3238]

@@kasimhussain93 thanks

[@kasimhussain93]

@@abdullahansari3238 best of luck bro

[@DK-gl3ih]

@@kasimhussain93 I have the same injury is yours fully healed

[@angadkohli7533]

I think I have this injury but it doesn’t really hurt when I like walk or anything it just hurts when I squat or lunge. Can anyone help me and tell me what I should do and what I have?

[@apexmovebetter]

I would start with gentle 3 exercises in this video. Have yo I tried them?

[@angadkohli7533]

@@apexmovebetter I did 2 but I don’t have the ball.

[@owen.voisey]

@@angadkohli7533 did these help you? I’ve had the same problem for about 2 months now and rest isn’t making it any better

[@angadkohli7533]

@@owen.voisey not really. I don’t know what to do about this injury. Stretching it calms it but it doesn’t get better.

[@owen.voisey]

@@angadkohli7533 apparently stretching it is actually something you shouldn’t do, i believe it just reinjures the tendon all I’ve seen so far is to break up the scar tissue (they do it in physiotherapy), start gently loading the tendon with a glute bridge and then you move more into exercises like these

[@abdoukarimsanneh]

Can Someone recover from this injury n go back to sports like football

[@apexmovebetter]

Yes.

[@madanpalsingh1162]

Hello sir, please help me i am confused. can you tell me in a week how much days i should do strengthening of Hamstring without over load and also tell i should do continuously or some gaps in between days. please help me sir how can i manage my Hamstring... Thank you sir.

[@apexmovebetter]

Madan Pal Singh 2-3 times a week with days in between

[@madanpalsingh1162]

@@apexmovebetter Thank you sir. Now also I need your help. Can i take massage daily on my hamstring after work out is it good for me. Please help me.

[@apexmovebetter]

Madan Pal Singh massage is great after workouts don’t aggressively stretch. I wish I could get a massage after a work out every time! Lol

[@madanpalsingh1162]

Sir now I am suffering from hamstring Tendinopathy so now i also do 3 times stength in a week and sometime massage. Please reply. I am requesting you.

[@apexmovebetter]

I think. We are losing something in written form. You probably should seek and evaluation from local Physicical therapist

[@patdarico9660]

How many of each exercise do you recommend?

[@apexmovebetter]

2-3 sets at 10-15 reps.

[@annettecantu3826]

5:03

[@apexmovebetter]

Hum?