BEST Hamstring Tendinopathy Test

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[Performance Place website hamstring article excerpt]
Why Do You Have Tight Hamstrings?
Hamstrings can become tight for a variety of reasons:
Overuse
Nerve pressure
Too much sitting
Too much running
Lack of hip mobility
Throughout this guide, I’ll show some of the best hamstring stretches in existence. If they don’t work for you then you may need to address your hamstring tightness with a non-stretching correction. Stretching does not fix all hamstring tightness, regardless if it feels good in the moment or not.
In the end of the article, I’ll guide you to another reference that will probably work better if you fall into this category.
What To Expect In This Article
All of the hamstring stretches that you will ever need to know.
How to stretch specific areas
Pictures + Instructions included
Strengthening exercises that actually improve your flexibility
What to do if these exercise aren’t working for you
TOE TOUCHING HAMSTRING STRETCH
The most common old-fashioned way to stretch your hamstrings is with a forward fold toe touch. To ensure that you’re releasing long-standing hamstring muscle tension, start the forward bend from the hips. The verbal cue of “pushing your hip pockets backwards seems to work for most beginners.
Since the hamstring starts at the sit bones of the pelvis, “pushing your hips behind you” is all you’ll need to stretch your hamstring in isolation. If you are looking to open up the back as well, simply breath into your yoga pants waistline and segmentally bend from each section of the spine (starting with the lower sections). Keep your feet grounded the entire time.
Don’t bounce in and out of the stretch because it will trigger a protective reflex that will make your hamstring tighten up to protect against the bounce. Hold this forward fold for 30 seconds. It should be comfortable the entire time just like all of the hamstring stretching in this article.
In yoga, they may tell you to “lift your sit bones” to the sky. While this is a great yoga cue, in clinical practice, I’ve found pushing your hips behind your feet works better and is much more protective over other parts of the body. Keeping your feet grounded into the floor should also make you feel more stable, resistant of falling when performing a forward fold.
SIT/ REACH HAMSTRING STRETCH
Next up is the sit and reach stretch. An oldie but goodie, the sit and reach hamstring stretch is sadly performed incorrectly often. As previously noted before, your hamstring only travels from the back of the knee to the sit bone. All you really need is a bend of the hip to stretch your tight hamstring. I’ve included some faults in the correlated picture.
How to stretch your hamstrings in the sit and reach stretch:
Sit with only one leg extended (other is bent)
With a “proud chest/ proud posture” lean toward your ankle on the straightened leg
Keep your back flat
Hold the stretch for 30 second, relax for 10 seconds and then repeat.
DOOR JAMB STRETCH
CONTRACT- RELAX SUPINE HAMSTRING STRETCH FOR BEGINNERS
One way to increase hamstring flexibility is using the contract-relax doorway stretch. It is exactly how it sounds, you contract the hamstring and then relax it in a cyclical fashion. Starting on your back is a great way to work towards your goal of touching your toes when standing.
Can everyone touch their toes at the start of a stretching program? No, it takes time. Dancers don’t become flexible overnight and you won’t either. It’s a long-term thing.
Contract-relax stretching for increasing hamstring flexibility has more research than many other types of stretching styles.
Here’s some tips:
When pressing into the wall, attempt to dent the wall with the tip of your heel (30-50% of your full effort)
Contract for 10 seconds
Relax for 5
Slide in closer and do it again
Attempt no more than 5 cycles
Each time you’ll get closer to the wall. This one is amazing for near immediate results.
#HamstringTendinopathyTest #proximalhamstringtendinopathytest #california

[@SUPERCIVILIAN44]

Great video!

[@Performance-Place-chiropractor]

Thanks!

[@SexyMadafaka007]

THANK YOU

[@Performance-Place-chiropractor]

no problem

[@marathoner_Ali]

Nice one; very clear. I'm training for an Ironman 70.3 this autumn and get a searing hot but momentary pain in what I believe is the hamstring tendon at the inside back of the left knee. Never happens swimming, even for 2 hrs (breaststroke btw); cycling for 4+ hrs, again no pain; running for 30-60 mins is fine, but after 90-120 mins I get this pain, which lasts for a couple of days, but only when the leg is fully extended. It may have been aggravated through yoga, which I do an hour/day, where IT band stretches and hamstring stretches are common for my sports.

[@Performance-Place-chiropractor]

Thanks for sharing. Do you want some help with it? Let's discuss this privately to see if we have anything to help you? www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@PushpaSAnand]

Hi Thank you for sharing the video. It helped me In doing my self assessment & clearly all movement showed my tendons got effected. I hurt my hamstrings few days back .

[@Performance-Place-chiropractor]

Wonderful! We wrote a massive article on the best hamstring stretches here if you are interested. Most of them people have never tried! p2sportscare.com/articles/lower-extremity/best-hamstring-stretches/

[@PushpaSAnand]

@@Performance-Place-chiropractor Thank you I will look into it.

[@Performance-Place-chiropractor]

great

[@PushpaSAnand]

@@Performance-Place-chiropractor HI I looking into the article it's very useful & beneficial. 👌👌👏👏❤

[@Performance-Place-chiropractor]

Thanks!

[@mikekennedy3325]

Hey just wanted to say I saw a Lacrosse ball vid from 4 years ago and it saved my life lol! I’m a pitcher so I do a lot of rotating and my low back was so tight. Couldn’t figure out how to hit the spot and it not make me cry. The “bow” from the side rlly got it thank you so much!

[@Performance-Place-chiropractor]

Awesome. Dont forget to subscribe to the channel for more free tips kzbin.info

[@Performance-Place-chiropractor]

Opps. here is the link kzbin.info

[@hatrid5559]

my hamstring injury hit a few days ago. it hurt like bad and i didn't know what to do for the first few days. after i noticed that it got better, then did something that made it worse i decided to try and make it better with TLC. then i located it right where my gluteus, right under my buttock. and currently, there is no other pain in my hamstrings besides when i lift my leg, that's where the pain comes from. everything else is fine i can walk, but it's only when i pick up my leg. tips?

[@Performance-Place-chiropractor]

Hi Hatrid. I'd suggest doing a customized program for this nuance of an issue. If you want some customized help getting over it just message us privately here. If you're over 18 years old. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@alexandrahudson6721]

I have pain behind my knee but I also feel it higher on my leg. Bringing my head up did relieve the pain. Is this just tendonitis or a strain? and what can I do to heal it?

[@Performance-Place-chiropractor]

Hi Alexandra. If you want some direct guidance message me here so I can see if I can even help you. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation. Lets speak privately

[@annettepasternakSSPC]

What do I do if the pain didn't lessen at all with the head movements? Thanks!

[@Performance-Place-chiropractor]

Hamstring pain sometimes decreases when people move their head. Crazy right?!

[@genuinelygab]

Does this usually cause hip, glute and lower back pain? I have had such bad pain since January. I have been going to physical therapy and was told is is piriformis syndrome (MRI showed no slipped discs). I am doing a lot better but still get tightness and some sharp pain almost daily intermittently. The main thing I noticed is that that part of my hamstring always feels tight, especailly when I do the figure four to stretch my piriformis. If i massage it too I start to get sharp pain.

[@Performance-Place-chiropractor]

Maybe. I have no idea in your case. We see people with this all the time. It tends to require some movement testing and specific exercises to help settle it down. Everyone is a little difference which is why we test them on video first. Set something up with us! [e-mail]

[@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 all exercises don't work? Thank you!

[@Performance-Place-chiropractor]

I have idea of what the issue could be. Contact me and we can talk more privately.

[@maryanderson8746]

Very interesting! I find it difficult to plank on my wrists but can plank on my elbows, will that work?

[@Performance-Place-chiropractor]

Maybe!

[@So1asola]

Omg thank you

[@So1asola]

And thank you again 😂. I did the side plank and it’s almost like Divine intervention. It’s miraculous how much that helped me.

[@Performance-Place-chiropractor]

We see people with hamstring pain all the time. Right up at the sit bone. If you need some help... www.p2sportscare.com/contact-form-youtube/ . First video call is 10 mins and totally free (at least for this month)... not sure when we will stop doing it. Balls in your court!

[@Toni-id2pv]

No bruising. But ache back of leg pull side of right knee aches.when I get up from standing.

[@Performance-Place-chiropractor]

Ya that’s very common

[@dmonica96]

What does it mean when I look up and I feel the hamstring pain and not when I look down?

[@Performance-Place-chiropractor]

Thats a loaded question.... we need to do an examination to see what is going on. A few things can create that but we can help out with most of them with a customized program. Contact us [e-mail]

[@IRAGREENBERG]

So my physiatrist said I have hamstring tendinitis. However your test of sitting on the floor and bending forward and at the neck didn’t hurt at all. My pain is at the right sits bone. Do you think it’s not PHT? I’ve been stretching and strengthening for many months with no relief. My pain occurs when sitting or when I stand and bend over just so slightly like when I brush my teeth or empty the dishwasher. An MRI shows L4-5 left side bulging of the disc and annular fissure causing mild left lateral recess and foraminal narrowing. L2-3 space level, there is right-sided bulging of the disc which abuts the thecal sac. Thank you.

[@Performance-Place-chiropractor]

I would need to do more examine to think one way or another about it. No single test is a smoking gun for a diagnosis. More need to be performed. Are you open to doing a virtual session with me so I can see what's going on? Contact me privately to chat more. www.p2sportscare.com/contact-form-youtube/ We have virtual coaching and in-person services. You need to be over 18 years old.

[@riffatsheikh]

Hi dear I try but I’m career work and standing 6 hours after pain How can I do this exercise

[@Performance-Place-chiropractor]

We would love to help! But we would need a lot more information to give you good suggestions. We help people with this all the time with great success. Message us privately if you want to talk more about it. If you are under 18 years old, speak with your parents and have them contact us. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@celiacl3844]

I have injured my hamstring years ago, I did feel a pop at the moment I don't remember it bruising and I could and still can walk and workout comfortably I don't feel any less stronger nor do I feel pain when I walk or workout or sit or anything and I didn't feel pain during the first stretch that you demonstrated I just felt a stretching the only time i feel a bit of discomfort like a the area is a bit tender is when I try to do any side stretching like middle split, side squat or deep front stretches like front splits. The fact that I don't feel pain and I didn't lose strength makes me think it's mild but why is it not healing completely I'm afraid it will never get better 😞 Please reply I'm really worried 😢

[@Performance-Place-chiropractor]

I think this may be something we want to look at before suggesting anything. Are you open to working with us?

[@celiacl3844]

@@Performance-Place-chiropractor is it free of charge? Because I live in Africa and I don't have an account that allows me to pay in different currencies or to other countries

[@Performance-Place-chiropractor]

Sorry. Or services do have a cost.

[@kasimhussain93]

For me I am a footballer and my left hamstring kills especially if i sit for too long or after a game when i sit down my hamstring just tightens and siezes up when i sit for long it hurts right at the top of the hamstring below the butt its really difficult to do day to day activities with this let alone football

[@Performance-Place-chiropractor]

Sorry to hear about the hammy. We had a few footballers like you come in with same issue. they ever tired hamstring tendon programs without success. They are great now! If you want some help with it, just message us privately (if you are over 18 years old). While in KZbin, we do not have message alerts that tell us when people like you reply back. It may take weeks to months for us to reply through KZbin. Just message us here. www.p2sportscare.com/contact-form-youtube/

[@kasimhussain93]

@@Performance-Place-chiropractor perfect ill do it now

[@Performance-Place-chiropractor]

nice

[@jhohanfreestyle]

Did it get better for you Kasim?

[@kasimhussain93]

@@jhohanfreestyle tbh i didnt use these guys services but i did learn alot from there videos its improved a lot but i still get it here and there why i sit down for too long after a game the best things I've noticed are ice baths or hot then cold showers, exercises such as squats lunges and the bridge when you lie on the floor its a lot more manageable now but its now 100% gone away

[@vigneshvignesh6995]

I'm not able to sit like that at all my legs are really tight and has extreme pain on my left buttocks and lower hamstring

[@Performance-Place-chiropractor]

Have you found anything that works?

[@lesbethtacioni1733]

For me walking is difficult, taking a step I feel the pain in the hamstring. Sitting and extending my knee I feel the pain. Injury was while cycling😩 having hx of hamstring pulls doesn't help

[@Performance-Place-chiropractor]

Sorry to hear. We see people with this type of pain daily and they do recover. You should just Zoom with us to discuss what you should do. We can help! It’s free and should be the best 15 mins you’ve spent discussing a game plan with someone. www.p2sportscare.com/contact-form-youtube/

[@seabreez2421]

I can't even sit up straight let alone even straighten my leg out. My lower back is soo stuff. I can't lift my leg when I lie down. This sucks

[@Performance-Place-chiropractor]

Reach out and we can help [e-mail]

[@cassettepat]

Is it normal for the injury and pain to feel worse and sore the day after these exercises ?

[@Performance-Place-chiropractor]

No corrective exercises should make issues worse.

[@cassettepat]

@@Performance-Place-chiropractor thanks… are these classed as corrective exercises? Glute bridges and planks I would class as active exercise… I did these exercises and my hamstring is a lot worse the day after

[@Performance-Place-chiropractor]

You should see someone in person to see whats going on then.

[@cassettepat]

@@Performance-Place-chiropractor I have done, seen loads of people - they all say to strengthen and exercise with similar exercises to this. But they make pain worse. Doesn’t matter.

[@Performance-Place-chiropractor]

Would you like to work with us in person? We help people with this all the time. Simple and effective things work... just not what is in this video (for you). If you are over 18 years old. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.

[@sureshaakunoor]

I cannot sit in L shape with my legs straight.. Have to keep legs in triangle

[@Performance-Place-chiropractor]

Thanks for sharing! Here are some other hamstring videos we have on our channel. Sub and watch kzbin.info/aero/PL4ia_VsGiqb8XjakYot3Bx8_4GyDmHQLv

[@DK-gl3ih]

The hamstring pain is minimal. It burns and causes discomfort. I also feet it in my butt

[@Performance-Place-chiropractor]

Yep that is common

[@DK-gl3ih]

@@Performance-Place-chiropractor would it take 3 months to heal?

[@Performance-Place-chiropractor]

When we see with it it tends to take weeks to month. Everyone is different. Treatment and exercises will have varying effects. You need a good team to help you pick the right things to do

[@mkultravictim8890]

Damn she cute👀

[@Performance-Place-chiropractor]

thanks

[@User-qi4vw]

Damn you’re fucking beautiful

[@Performance-Place-chiropractor]

Thank you?