High Hamstring Tendinopathy - DON'T Stretch It!

[@TwinTransfusion]

Thank you, because that’s exactly what I’ve been doing not knowing it’s exacerbating the injury!

[@juliahaw]

Great video. As a PT I've been dealing with this issue for MONTHS. It's hard not to stretch it when I teach yoga...but now I'm very cautious in limiting the hamstring movements. I can't wait for this to heal!!

[@TheCaznut]

Hey, how long did it take to heal and what sort of modifications did you do during yoga?

[@juliahaw]

@@TheCaznut Honestly, it's still not FULLY healed, but MOSTLY. During yoga, I kept my knee bent on DD and certain poses that elongate the hamstring too much. Also, no standing hand to toe pose -- I think that's what put the most strain on the one leg. I've been doing Bulgarian Split Squats and Elevated Glute Bridges. SUPER helpful. Best wishes on your healing!

[@cBodhi]

​@@juliahawcurious if you've healed yet? I injured myself from yoga and wondering about possible recovery time... Thanks

[@juliahaw]

Two years out and I healed.... @@cBodhi

[@anamon_yoga]

After this happened to me 2 years ago I still feel it sometimes

[@faizeljasat3012]

1 year of stretching just prolonged my injury. Why don't almost all physiotherapists and some doctors not know this. Thanks for your timely advise I'm already feeling better . DONT STRETCH THAT HAMSTRING

[@venkateshpandi4026]

Hy man, I have been stretching for 8 months and made worse my injury.. Hope u stopped stretching 6 months ago as u have commented here 6 months ago.. So how is ur injury now is it good now after stopped stretching, pls do answer it may help me.. And tell me any tips if u have tried to get your injury to heal

[@speedy7834]

I have been stretching the living daylights out of this injury as thought I had to. Doing so has done nothing and am no better. Have had the injury for about a year now. The advice in this video is excellent and among the best, most sensible I have come across. I can agree with it 100 per cent. Thank u for putting it out there 👍

[@SportsInjuryPhysio]

Glad you found it useful - we've actually got a whole playlist about high hamstring tendinopathy that you may find useful: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

[@speedy7834]

@@SportsInjuryPhysio excellent thankyou. Still can’t believe I’ve wasted all this time stretching it 🤦‍♂️

[@bernadettemeade7259]

Me too, aggravates the hell out of it!

[@zubinchadha6489]

​@@SportsInjuryPhysio so tell me what should I do to heal it, this injury is really a bummer like you can't sprint, or do tight hamstring stretches I have this for about 1.5 years my calf too feels tight

[@KellyQ]

@@zubinchadha6489 how's the injury now? did you heal yet ?

[@skfbeats3747]

After injury I've been stretching my hamstring a little more and I wonder why the pain wasn't going away. Thank You For The Advice ❤️💯✌🏻

[@sanurubuzu]

Thank you. Especially in the martial arts world this the one injury that’s bothered me for so long

[@michaeld2716]

Thanks so much for narrowing the problem down.

[@LadyGhost1234]

Awesome video, it has been very helpful. I had a physiotherapist before that recommended me to stretch a lot and indeed it became worse. After watching this video I went to see another physiotherapist and finally, I can see improvements! But man, this injury takes a long time to heal. Again, thank you for your tips they are helping me a lot.

[@SportsInjuryPhysio]

You're very welcome - I am so glad that you're on the route to recovery!

[@debrahuckeyfessler9805]

I am a 68 year old woman. I had right hip replacement in 2007 and in 2019 I had four back surgeries for spinal stenosis and scoliosis and degeneration of spinal discs where they put rods and screws from my T8 to my iliac crest. I also have osteoarthritis and rheumatoid arthritis that effects my left knee quite a bit. Back in early November, I bent over to get a baking dish from a lower cabinet and I heard a loud “pop” and there was instant INTENSE pain in my left butt cheek at my sit bone. After about five days I went for an MRI & was told I had torn my hamstring. Was told to rest & take nsaids for the pain. Even walking hurt! Slowly started getting a little better & I slipped in January and again was at the painful state. Sitting became increasingly difficult and there was much pain. Orthopedic doctor told me to rest it once again. Sitting became almost impossible without pain so bad it was almost unbearable and I had to lie down constantly to make the pain let up. Two weeks ago I was finally sitting (cautiously), crossed my other leg over my injured leg and bingo, there’s another BIG pop with pain that hurt bad enough to bring on tears! Back to the Orthopedic and he put a steroid injection in the torn area. It hasn’t helped and I’m back to laying down. I am almost at my wits end with this. I can’t bend over to even pick up dropped things on the floor (no matter what size), because I can’t get back up! I’m in constant pain and have to have help to even get up off the sofa! Now they want me to start physical therapy for it and I am scared they will tell me to stretch! It hurts like HELL! I have stairs to get into either door of my home and I have to pull myself up by the handrail or get help from my poor husband who’s already having to do a LOT more around the house. Sorry for being so long winded but I’m just trying to explain my total situation. Can anyone help me?

[@SportsInjuryPhysio]

Hi Debra, Shucks - I can't even begin to imagine how frustrating this must be. Unfortunately there is is no hurrying this type of thing. It sounds from what you are describing as if the main thing that was missing from your previous treatment was that you did not get any input from a physiotherapist. It may be useful to, once this acute episode has calmed down a bit, get advice on very gentle exercises that can actually start to strengthen the injured area.

[@SuperGymmie]

I stopped stretching for 5 months and it didn't help, I tried stretching and it also didn't help. I'm so frustrated.

[@evanemethnegallovich8731]

Köszönjük!

[@SportsInjuryPhysio]

You're welcome, and thanks for your support!

[@alexpeliza2085]

Thanks, as with many others I have found this a few months in but better late than never!!

[@SportsInjuryPhysio]

I'm glad you found it useful - perhaps some of the other videos in this playlist can also help: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

[@SoulOnIce1983]

I am yet another person that was told to stretch my hamstring after having back and hip issues. Therapist said four times a day. Made the situation worse. Glad i came across this video and did more research.

[@Sam98987]

How is it now?

[@martinopper1523]

Thank you for that. Very helpful advice.

[@SportsInjuryPhysio]

You're welcome!

[@dorianrodriguez6832]

Glad I found this video before waiting any longer according to these comments

[@EliteHealersSportsMassage]

I just found your channel and I love this video and am looking forward to watching more of your video. Your information is very useful, thanks for making quality content. 👏🏼👍🏼👍🏼

[@nikitaw1982]

Thank you. Just did 5k park run and got it mild. I will lay off the stretches. No hill runs or tartlets. Strengthen the area

[@SportsInjuryPhysio]

You're welcome!

[@emersonrosales2899]

Omg! I've been stretching my hamstring since the day of my injury because I thought it would be helpful but as time goes by I noticed that the pain won't go away even if it's been months

[@SportsInjuryPhysio]

High ankle sprains usually do best with lots of support so a boot may be appropriate but it would really be best to get guidance from a doctor who specializes in kids. Kids usually require different treatment from adults because their bodies are soft and skeletons act differently. She is only 9 - there will be lots of competitions in the future but her future career may depend on how well she manages this injury, so please consider getting her assessed by a specialist so you know she is getting the correct treatment. If she's already seen a specialist, book a review with them because it sounds as if her condition has changed.

[@beverlybenson9981]

Thank you for your video. It answers so many of my questions.

[@SportsInjuryPhysio]

Glad it was helpful!

[@sayzar5526]

Thank you so much I am going to start strengthening my muscles now Helped me with confidence on getting healthy again (:

[@rheasequeira5917]

My hamstring issue started when I was taking Yoga Teacher Training I tore my hamstring, convinced myself that it would get better Acupuncture,cupping,Kibone,PT Fast forward my condition got worst I went to an Orthopedic ( Sports Medicine) I had PRP . Was lucky that my Dr. Worked with me, listened.. the end result I’m 100% Better and I very careful to not repeat My past mistakes. I agree with the figure 4 ( I always questioned the therapist)

[@SportsInjuryPhysio]

Thanks for sharing!

[@binkiep2840]

Can you suggest additional tendon strengthening exercises please? This video and the other one you made give me so much hope.

[@SportsInjuryPhysio]

I am really hesitant to advise on exercises because what works for one person often flares the next person up. You are much more likely to make progress if you work with a physio who can help you decide what are the correct things for you. But isometric bridge, where you lift up and maintain the position for several seconds can be a good place to start. I have shared tips on how to adjust the bridge in this video: kzbin.info/www/bejne/iILJc3pqrdmfbLc

[@everestdog]

I injured my hamstring playing tennis and abruptly fell and could not stand. a week later, it is still painful. Could this still be a high hamstring tendinopathy?

[@abdullaalzaabi8216]

Then could you please tell us which excersize we should do when we hav injury

[@saramartinsteixeira7061]

Tha k you so much for this video, this is just what I needed, my therapist is always making me stretch and stretch, because I'm a ballet dancer and I have to be veryy flexible, but it just makes me more pain. I should end fisio therapy with my spilts in perfect form, but she doesn't let my muscle rest to not be in pain, so many times I had my spilts with so so much pain

[@erollpotter3004]

Awesome advice that works! Thank you for letting me understand this is gonna be an intense heal🙏🏽🙏🏽

[@SportsInjuryPhysio]

You're so welcome!

[@henryr.schrader7520]

@@SportsInjuryPhysiomy hamstring hurt when going up in a back squat what do you think it could be? It doesn't hurt that bad it just felt weird and now it's a bit sore and it's higher up on my hamstring. Like around the glute area.

[@caseyskyehenderson7910]

So what I've been doing for FIVE years is why it still flares up!?! Oh my goodness. Is this enlightenment?

[@jeannecordano4435]

Thank you. This makes total sense.

[@alicenicolai2323]

Omg best video… I’ve been dealing with this pain for well over a year, doing & teaching yoga for 23 years…too much hamstring stretching no longer serving me… those exact postures you mentioned… I will stop 🛑 I am so tired of being in chronic pain from this! I’ve been thinking I need cortisone shots or even PRP injections… idk what do you think? I think the best thing will be to simply stop the stretching. TYSM for this video…can’t believe it took me so long to search for it 😅🙏🏼

[@SportsInjuryPhysio]

Glad you found it useful! Yes, first stop stretching it - you will be surprised at what difference that can make after a few weeks. You might also benefit from gentle strength training but often it is best to wait to see how the not stretching impacts it first. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com

[@alicenicolai2323]

@@SportsInjuryPhysio 🙏🏼🙏🏼

[@lesleylesley5821]

I've had this for several years undiagnosed, and just have gone for physio for 5 weeks and all they've done is stretches, and suddenly last week both sides got much much more painful. Last week I had prolo therapy where they inject deeply into the ligaments around the area. And he told me that I now have osteophytes on the connecting bone, this is from inflammation, seen on the ultrasound. This is really difficult area to treat.

[@e.l.6826]

So glad I found this video!!

[@Itsme-e5j]

Very informative.

[@nathanielsbrown]

I get it from long distance PWC riding in rough conditions where Im overworking the core and legs will sitting and bouncing up and down on the seat hard.

[@alangoodrich7331]

Very interesting, thank you so much...

[@SportsInjuryPhysio]

You are very welcome

[@lesleylesley5821]

I've been going for physio twice a week for five weeks and all they have done is deep stretches and heat and ice. And the pain has gotten worse over the past month. I knew it was aggravating it. Now I don't know what to do.

[@SportsInjuryPhysio]

Ugh, that's annoying. If you want help with your rehab and a treatment plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com

[@rogerclark9127]

Thankyou ! My partner keen runner has had this for longtime now and hoping the reduced stretching may be the reason _everywhere else on web suggests strength training but not the stretching as possible cause!! 👍👍

[@SportsInjuryPhysio]

Best of luck!

[@gurindersingh3275]

Thank you so much for the information!

[@SportsInjuryPhysio]

You are so welcome!

[@evakatz6351]

The way I did mine was in a wide leg stretch on the floor. I was leaning forward, and pushed myself too far and heard a pop. It was like I was building up all this pressure and suddenly one of the hamstrings (or the sciatic nerve?) shifted over another one. It’s been 4 months and it’s still sore. I’ve been stretching every day so I’ll stop and look at strengthening exercises instead. Thank you.

[@SportsInjuryPhysio]

Good luck with your recovery!

[@pni2009]

I developed pudendal neuralgia from cycling and now it has become a PHT, the physo has been treating it with swt, laser, acupuncture…the lot ( has been going for 2 years) lots of strengthening exercises and stretches. I’ve been more relaxed about the hamstring stretches and I have improved, now I’m in a conundrum….

[@SportsInjuryPhysio]

If you've been following specific treatment for 2 years and not seen results, then you need to change it. Often doing less is more for these conditions. So even though strength training is advised for PHT, it can also irritate it in some cases. I often tell patients who are in your situation to take a break from all their exercises for 2 weeks and see how it affects their pain. Then we slowly introduce things one at a time to identify what may be OK and what not. I've made more videos about PHT here: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. The best physios on our team to help with the specific situation you are describing are Barry, Kevin or Jack. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@pni2009]

@@SportsInjuryPhysio The improvement has started since I started seeing this physio, since Jan23, the prob started on Jan 21 so with the pandemic was a DIY self care. But thanks very much for the advice.

[@dianadoeing]

What about foam rolling? Should that compression motion be avoided too?

[@Abz_H]

Thanks for the vid, are there any stretches for hips and hamstrings are safe to do. Can I foamroll the area or use a exercise ball.

[@esvedra2419]

Stretches helped me improve range of motion performing exercises, which I loved. Until I got hamstring tendinopathy. Not sure whether caused by sprints or stretching. Now sadly my lifting progress has to be paused.

[@SportsInjuryPhysio]

It's often a combination of things - once you're recovered, ease into all of that again gently. As long as you're mindful of not overdoing stuff and allowing good recovery, it should all be fine.

[@0famz]

I agree! I tried one thinking I have piriformis syndrome and that makes it soo much worse!

[@vamsikrishnareddy3662]

Thank you mam for better tips.....i ran 17:10mins 5k before injury. I injuried while doing workout 400mts 12 repetetions..with phase 72sec and rest 2mins between repetation after 4reps 5mins recovery....i injured my hamstrings...felt verry..severe pain for 15days..i did not even sit...but now after 8monts i am suffering little un comfort...10% .only...mam so please provide some better ways to start my running.

[@donatellaquerzoli2575]

Thank you very very much ❤

[@SportsInjuryPhysio]

You're welcome 😊

[@loribrooks5596]

How do you feel about ASTYM therapy for an injury that's been ongoing for nearly 2 years? Do you think there is likely scar tissue build up along the tendon?

[@trenbolone007]

Again, thank you so much for the insight & information. What about foam rolling or using a lacrosse ball in that region? Should I avoid these too?

[@trenbolone007]

@@jason9983 thank you for getting back to me.

[@DudeWheresMyCardz]

Hi, you have a great demeanor and Great video! I think I have this, but it doesn't hurt to sit. Is that normal?

[@2lioncobra]

Great advice!! I wish I had seen this video weeks ago. I progressively made my high hamstring pain worse by daily stretching. During the recovery phase, is it safe to do low impact exercise like walking if the pain isn't severe?

[@twokatmew]

Me too! I’m still walking, but I’m trying to shorten my stride to lessen stretching.

[@imma_cat]

I was told by a massage therapist to continue strengthening the hamstring, but to stop stretching it. But when I lift weights I’m often stretching it. So I just stopped.

[@SportsInjuryPhysio]

Yes, so at the start you need to adapt the strength training exercises to not stretch it too much and then as it gets stronger slowly start working into full range...but this can take a while.

[@shantelnovley9334]

Hi, I'm in real need of help, I have had surgery to fix a discoid meniscus tear on my left leg and also injured the same spot you are speaking about in my left leg while doing the splits almost a year ago and I haven't been able to strengthen my leg with any of the stretches iv been given, it have been nearly 4 months since surgery and I still can't walk without crutches or brace. Sitting, laying, walking, all movements are painful to my upper thigh and groin. Please I need help, I can't keep on like this

[@SportsInjuryPhysio]

Hi shantel, You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@tarungoel5986]

Hi, I am having multiple injuries for last 5 months 1. Knee ligament strained(75% healed) 2. Overstretched and strained ql muscles( causing a lot of back pain) 3. Hamstring tendinopathy which is making sitting worse for me Can you please let me know of a rehab plan that can help heal all three of them

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@007Yasir]

So what should we do? Just wait until the pain is gone? Thanks. I have watched your other videos, great information.

[@SportsInjuryPhysio]

You should strengthen it to stimulate the tendon to repair and improve it's strength so it can tolerate the activities you want to do - this is how the pain will settle. Just resting and waiting is usually not the best approach - although in some cases people can over-exercise and then resting may be the right option.

[@007Yasir]

@@SportsInjuryPhysio I think it was over exercise, I’ll be 72 next month, and I play basketball 3 times a week, Tuesdays and Thursdays, one hour, and Saturdays 2.5 to 3 hours with my group. Resting and soaking in hot tube with Epsom salt has helped loosing the tightness. No more walking bare at home. But I’m moving daily. Used your video to rehabilitate. Thank you for your response. 🙏

[@andymclain2574]

What happens when you sit more than eight hours a day in a chair and you’ve been ruined from it what are you supposed to do stand for eight hours instead to get rid of the injury. With no stretching

[@SportsInjuryPhysio]

Here's our Playlist on High Hamstring Tendinopathy with more advice on how to get rid of it: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

[@pa.fishpreacher6166]

What is good for the high hamstring injury? How long after the injury should One wait to begin the exercises?

[@SportsInjuryPhysio]

There is no set period to wait - it depends on how your injury recovers. Your physio will naturally build your rehab over time and add in exercises when you are ready for them.

[@michaeld2716]

Thank you.

[@SportsInjuryPhysio]

Welcome!

[@ck8087]

Could you say the same for patellar insertion tindinopathy ? The part where the tendon is inserted in the tip of the patellar . ? Thank you

[@rashadennin602]

Then how am I supposed to properly warm up if I can’t stretch?

[@SportsInjuryPhysio]

It really depends on how sensitive your tendon is - your physio should be able to help you figure out an alternative routine. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@rashadennin602]

Thank you so much!@@SportsInjuryPhysio

[@hqcart1]

how long does it take to heal? i did the pancake pose, and someone helped me to over stretch, i felt something poped in my left leg that's connected to the glutes, but not the hamstring, it's minor, i can do normal activities except when i llean towards my legs, i feel some soar to my left side near the glutes. i was wondering would it take weeks, months from your experience. Thank you

[@SportsInjuryPhysio]

If something popped, you may have torn something - I would get it checked by a doctor or physiotherapist so you can know what you're dealing with and what treatment it requires.

[@hqcart1]

@@SportsInjuryPhysiobut i have no pain at all, i can do all activities without feeling nothing. it's just when i over stretch, i feel some soar and i am unable to stretch like i used to before , i am not very sure if the thing that poped is torned muscles or something else, but i was told if it was a real torn, it would swallow or have marks, but i have none of that...

[@markhill8590]

Can i ask what the average recovery time is please? 🙏

[@SportsInjuryPhysio]

6 to 9 months but can take up to 18 months if it has been present for more than a year before correct treatment is started.

[@markhill8590]

@@SportsInjuryPhysio it's only been present for around 2-3 weeks

[@SportsInjuryPhysio]

Then yours will fall into 3 to 6 months if you follow a good treatment plan and don't carry on annoying it. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. I can recommend my colleagues Kevin, Barry and Dominic for this type of injury. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@markhill8590]

@@SportsInjuryPhysio just one last question would strength classes work or complete rest?

[@SportsInjuryPhysio]

You do need to start gentle strengthening but it is important that it is set at the correct intensity for the sensitivity and strength of your tendon - if it is too intense, it will cause it to feel worse.

[@xitsox]

I have been feeling pain in my bottom part of the left buttock when bending forward for almost half an year. I think i hurted my tendons once when started skateboarding without a proper warm up in a cold wheather. I used to do a lot of yoga and i think the stretches worsen my condition. This year i have returned to running and strength exercises and after sprint interval trainings the pain is aggravated, now i even start feeling dull pain on the side of the hip. When i drive the car for more than an hour the sciatic nerve got very sensitive and a pain goes down my leg, the deep sitting position feels bad. I was thinking to do an MRI to see what excatly is the situation around my hip joint, coz i am very confused. I have some body asymmetry because of my stance in skateboarding that used to load the one side more (the right leg on board and the left pushing - my right quad is bigger, my left calf is bigger) I have started to skate switch stance so i could bring some balance but now when i put more load on the standing left leg i think i have also contributed to the hip/buttocks pain, coz the left leg that is bearing the body is with a slight inward rotation. pffff I will probably stop running and doing stretching for some time and do only strengthening exercises until the pain goes away and then will try to detemine what volume of exercises my body can handle. Thank you for the very informative videos! These are one of the best physio clips on the tube!

[@SportsInjuryPhysio]

Thanks for sharing!

[@juliannalin19]

I think I do have hamstring tendonopathy. I’m concerned that my front splits progress starts regressing, because it’s only within the past few months that I’ve been able to do full splits but with some pain in the right glute and ham. Also concerned that I will create an imbalance if I stretch only the healthy hamstring but not the injured one…. I’ve had this pain the past year… i still do Barbell squats even if there’s a slight pain I thought using Lacrosse to massage both the glute and ham while it’s in a stretch to break up the knots and adhesions, but unfortunately I just now realize after I’m watching many of your videos that I’m only injuring it more….

[@SportsInjuryPhysio]

The worries you mention are actually very common things other people also worry about. But remember, yes, you may lose some of your flexibility in that hamstring for a few months but once it is recovered you can slowly regain it. Your first goal should be to get it to heal and go away. Then you can ease back into regular things. Nothing is permanent but it is very frustrating!

[@manojagarwal1101]

Hello, I am having sitting bone pain for about 5 months now. I read that it could be due to High Hamstring Tendinopathy or it could be Ischial Bursitis. How to identify what is the cause? Does treatment change depending on which of the two it is? In your online consultation can you help diagnose which of these two it is and what action plan to have for curing it?

[@SportsInjuryPhysio]

Hi there, Yes, we can do that. More info here: www.sports-injury-physio.com/

[@omarelsheikh7300]

I am a taekwondo player I've injured my hamstring when i was performing a high kick...I feel pain from the start of the muscle not in the middle like under the glutes...What should I do according to the video I won't do any stretches but what else?

[@SportsInjuryPhysio]

If you felt a sudden pain when you kicked, you may actually have torn your high hamstring rather than just have a tendinopathy. We don't have a specific video for high hamstring tears but the advice that you find in this video for tendinopathy will likely also apply to you case: kzbin.info/www/bejne/o2GYfqd9bammbKM If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@diktromdefilm]

Does the same count for hamstring strains ( no stretching)?

[@SportsInjuryPhysio]

Only in the first few weeks. After that, you can usually start gently stretching a hamstring strain. You can find more advice for hamstring strains here: kzbin.info/www/bejne/enzYmnprgrqkfbM

[@diktromdefilm]

@@SportsInjuryPhysio thanks!

[@silvialand]

YOU ARE THE BEST THX

[@Quangcurry13524]

Would it be the same for lower hamstring tendon pain

[@Travski]

So basically my legs bout to be stiff as rock so it can heal right

[@vonitawagner9828]

Please help me with this question. I walk briskly about 5 miles daily. Should I stop walking with this issue? If so, for how long? Thank you

[@danielmorgan2739]

Hello. How about 3 second stetches. Is that still bad?

[@SportsInjuryPhysio]

It all depends on how your tendon reacts in the 24 hours after you do it. If your pain increases, then it should not be done. If it does not cause your pain to increase it might be fine.

[@mariajaffari871]

So when is stretching appropriate?

[@SportsInjuryPhysio]

Only very late into the recovery process and then usually very gentle and more active stretches to start with rather than passive ones. In the past I've found that it is usually tolerated only after a person has progressed to being able to do heavy, full range deadlifts.

[@katrinaamaro]

Hello, Not stretching is helping my HHT pain a whole lot. Thanks! But how then do we prevent pulling our hamstring during a run if we don't stretch it at all? I was thinking that you could do a warmup run then some leg swings, etc.. but I really don't know. What do you think? Thanks

[@crau4650]

Good question, that is what I am wondering about too.

[@mustertherohirrim7315]

Just take it easy and know your body.

[@moumeneyacine5523]

can i practise sports while the injury

[@SportsInjuryPhysio]

It will depend on your case. If the sports make it hurt more after then likely not.

[@RovexHD]

Is the advice the same for low hamstring tendinopothy ? Stretching seems to make the pain linger.

[@SportsInjuryPhysio]

Here's our article on low hamstring tendinopathy. You can jump to the treatment section for some advice on stretching. www.sports-injury-physio.com/post/lower-hamstring-tendonitis-causes-symptoms-treatment-and-recovery-times

[@cBodhi]

What about deep massage or using hard rubber balls? I do both and it makes my hamstring feel better but now I'm wondering if it's prolonging my injury.. Thanks

[@SportsInjuryPhysio]

Observe how your hamstring reacts in the 24 hours after doing the massage - if it continues to feel better or at least no worse than before, then the massage is OK. If you're not sure, then stop doing it for a few days and see how you feel. In my experience, massage works for some people and not for others but massage on the muscles belly is usually tolerated by most people. It is hard massage on the the tendon that can sometimes cause trouble.

[@gendennyamtsoo7551]

Thank you

[@SportsInjuryPhysio]

Welcome!

[@OlgaSlukovskaya]

Could you please describe the rehabilitation after the PRP injections into a buttocks, hamstrings? I am looking for an advice when to start strengthening exercises and the frequency. Thank you very much.. Your videos are awesome

[@SportsInjuryPhysio]

Your doctor needs to provide you with guidelines of when they feel it is appropriate but it is usually after 10 days that you can start gentle rehab again.

[@OlgaSlukovskaya]

@@SportsInjuryPhysio thank you 🙏

[@cb00006]

Sorry if this has been asked before, but what are your thoughts about the Askling protocol?

[@philbowermodenough5099]

Sorry, just found your video, slightly confused as apart from suffering from this I also have an Achilles tendonopathy lower near my heal & have been given stretches for rehab. Will this effect higher up in my hamstring issue? Thanks

[@SportsInjuryPhysio]

This video is specifically about hamstring stretches - so if your rehab exercises include those, then yes, it might irritate your high hamstring tendon when it is injured. You may also want to watch our video about stretches for Achilles tendinopathy kzbin.info/www/bejne/kGrMhneGq7dqgLc

[@davidyoung1570]

These videos are AMAZING. May I ask a few questions. 1. Is it normal for hamstring tendinopathy to also become irritated due to tight jeans? I notice if I have a long drive, but wear roomier trousers, my hamstring doesn’t bother me as much? But if I wear tight jeans, that dull ache will present itself. 2. When I first injured my hamstring. I remember it hurt so badly to lift my leg (hip flexion, as you described in the running examples) to put on pants or step up into an SUV? Is that normal for a hamstring injury?

[@SportsInjuryPhysio]

1. Yes, if your tendon is sensitive to being compressed then tight clothes may make it hurt more and more quickly. 2. Yes, it is for high hamstring injuries because the tendon is pulled tight over the sit bone in that position which can cause it to hurt when you then contract it.

[@davidyoung1570]

Thank you so much!!!

[@accradata]

I am experiencing pain in this area as well as hip pain on the outside. This is following lying hamstring curls in the gym. Nothing "popped" - which is what I experienced in previous injuries - but now I have lost some functionality when going to sit or stand up. I am worried I've torn this. Heading to doctor today :(

[@jeanorigene3150]

how did it go?

[@accradata]

@@jeanorigene3150 the doctor was useless bro, wouldn't even send me for a scan. Upon further research of my own I would say it was a hip impingement that resulted in a tear somewhere in the upper hamstring/glute area

[@jeanorigene3150]

@@accradata how did it take to heal? Im a track sprinter and im currently dealing with this.

[@accradata]

@@jeanorigene3150 honestly brother it's still not good, even after all this time. Every time I do lying hamstring curls I can't load up much more than my warm-up weight or I feel the same thing - kinda of "threatening" me not to mess with it. It's been really tough bro. My other movements don't seem to be affected by it, just lying curls. I hope you find something that helps you with it mate

[@venkateshpandi4026]

@@accradata man same problem for me.. 8 months have crosses since injury happened .. Not improved much.. I have researched many things but didn't get proper answer.. Many saying it can take 18 months time. Am totally disappointed bcz I need to run as I do before 😔

[@jhhhgfhh7717]

Can weak hip flexors and pelvic tilt cause this?

[@SportsInjuryPhysio]

The main cause is usually a more easily identifiable source e.g. overdoing exercise, overstretching, or sitting for very long hours.

[@tinaleisegang7206]

Hi thank you.

[@lightvehicleresources5584]

I cant believe what I have been told by Doctors to do like stretches and just how much damage I have been doing and how much pin i am in (13 referrals overall and 3 trips to emergency dept for pain relief (and a private osteopath!)). They just kept medicating me with amitriptyline, diazepam, naproxen, codeine, and now morphine. I watched this and just laid flat for a week with no medication and already the pain is 10% what it was - what do i do now its been 2 weeks rest - im worried about exercise and stretching Ive basically been bed ridden for 10 days.

[@lightvehicleresources5584]

Pain started from running btw

[@palaksachdeva9308]

how much time we should avoid stretching? How many weeks after we can stretch?

[@SportsInjuryPhysio]

There is no set time - it depends on your specific case but it is usually several months.

[@antonydsouza5416]

Can this happen after Stroke

[@darreledunbar3661]

You are 100% correct on this. As soon as I stopped stretching it, the pain went away!

[@angadkohli7533]

How long did it take

[@darreledunbar3661]

@@angadkohli7533 3 weeks

[@angadkohli7533]

@@darreledunbar3661 so should I not stretch at all and just sit the whole day or should I do all my normal activities I normally do besides the ones that aggravate it

[@darreledunbar3661]

@@angadkohli7533 I kept exercising throughout the healing time. The only thing I didn’t do was stretching and yoga. For ex, I still went jogging and did HIIT workouts 3x a week. Slow jogging only.

[@angadkohli7533]

@@darreledunbar3661 ok thanks

[@hosamovic8518]

Does this apply to distal hamstring tendonopathy?

[@SportsInjuryPhysio]

Here's our article on distal/lower hamstring tendinopathy. There's some advice on stretching in the Treatment section. www.sports-injury-physio.com/post/lower-hamstring-tendonitis-causes-symptoms-treatment-and-recovery-times

[@andydufrin2426]

Im 45 been stretching to get split since two years i get hamstring pain wich exist since years and get heal and once i stretch it come back ...any advice will be gratful.

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@silvereyes242]

Hi are there any specific exercises to strengthen the muscles of the hamstring so they aren’t so prone to tearing. I’m a dancer and I can’t afford to stop stretching altogether.

[@SportsInjuryPhysio]

Yes, there are several exercises you can do e.g. bridges, leg curls etc. but what you should do will depend on your specific case and what your injury can tolerate. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@genighmartin4999]

Can lifting A patient cause it.

[@SportsInjuryPhysio]

Yes, but that move can also cause several other injuries that feel similar so it might be good to get it checked to make sure the diagnosis is correct.

[@flurofitness]

Thank you so much for this info. We always seem to think if something feels tight we should stretch it. Just wondering can very heavy hip thrusts be a cause of the problem, like 100kg hip thrusts and heavy romanian deadlifts, as I do a lot of them for many years. Could this be the cause? TIA.

[@venkateshpandi4026]

Yes it is.. Coz I have done the same and injured my hamstring.. But not healed yet . If u recovered now means tell me tips if possible, it will be helpful for me

[@sunsunsunh]

Well, if I developed that injury stretching in the first place it was because I need to stretch. So, the question is, when will I be able to stretch without damaging the sore tendon?

[@SportsInjuryPhysio]

That can be tricky. We usually work up to it and use the eccentric action of stiff legged deadlifts at first rather than sustained stretches to get it used to it but you have to limit the range and slowly slowly increase over several weeks or months.

[@AJ-vf2vf]

What you said in the video is exactly what happened to me. My doctor gave me a print out of stretches and said "do these at home and come see me if you don't heal in 8 weeks". The stretching made it worse! Any advice on what actions to take to alleviate pain, i.e., make it bearable?

[@SportsInjuryPhysio]

I've made quite a lot of videos about high hamstring tendinopathy - you can find them all here kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

[@gotcha1737]

I guess my HATHA YOGA has to stop (for a while) many stretches as described in the asanas!(THANKS)

[@SportsInjuryPhysio]

Unfortunately yes

[@Zannathin]

No glute stretches??

[@SportsInjuryPhysio]

The position you take your leg into when you stretch the glutes often irritate the high hamstring tendon when it is sensitive because it also stretches and compresses (depending on the stretch you use) that area against the pelvis

[@janisew22channel30]

Thank you, im not sure about mine , it hurts during or after my period, i will try not to sit on hard surfaces. 😅

[@SportsInjuryPhysio]

Best of luck!

[@frbrable]

I've developed this from cycling and it's been really hard to force myself to take a few weeks off, but it has helped. Question: is it normal for this condition to also cause a bit of swelling near the sit bones? I had a bit of a soft lump form, which I thought meant it was bursitis, but now I'm not so sure. And the lump disappeared after a week's rest. I'm going to move on to getting a proper bike fit, easing into some exercises (bridges), and then slowly get back on the bike.

[@SportsInjuryPhysio]

It does sound as if you've had bursitis - it is quite common if that area is compressed (like in cycling) for the bursa to also get injured. Definitely look at your saddle and bike setup.

[@amazinphil]

I've recently started running, about 5k a day and the other day i felt pain under my right bum cheek, it feels really deep and like its throbbing. I feel like this might be what I've done. Im also a postman so im walking 30,000 steps a day on top of my 5k. Could it be that I've pushed to hard and have damaged my tendon??

[@SportsInjuryPhysio]

Perhaps - it does sound like it may be your high hamstring that is injured, but I don't think it is from pushing too hard in a single run - it sounds more like it is through cumulative overload - from your message it sounds as if you've been running 5km every day + doing lots of steps walking - if that is the case then the likely cause is that you've been overtraining and not been giving your body time to recover and rebuild. If you don't allow for recovery days then the microdamage caused by the exercise accumulates and causes overuse injuries like tendinpathies.

[@amazinphil]

@Sports Injury Physio thank you for getting back to me. You are correct, over the past 4 weeks my average step count is between 37,000 and 40,000 steps. I just thought that as i do alot of steps anyway that my legs could take abit more without issue. I have had rest days from the runs but I've still had to work on those days. Over training sounds like the probable cause.

[@MrFalcon58199]

Can one get this from sitting but in a softer chair and not on hard surface? I work as a software developer so I sit in front of the screen all day. On top of that, I have some issues with my feet which prevent me from walking more than few minutes so I've been sitting basically all day long. The only physical activity I've done for legs is cycling a lot. This has been going on for months and I've been noticing slight discomfort at the upper left hamstring after long sitting here and there, but it started to become more and more noticeable. Last few days I was doing these stretches that you said not to do, and also used a massage gun on that area and I noticed my pain being aggravated quite a lot. I don't know what to do since I can't be on my feet much and now sitting is painful as well. Should I do some rehab exercises?

[@SportsInjuryPhysio]

Yes, if you're sitting for so long that can cause the tendons to get aggravated. If you're limited with how much you can walk, it may help to do some gentle exercises like isometric bridges or even just some core exercises that move your out of sitting and get your muscles contracting to improve circulation. The massage gun is likely ok to use but more on the muscle belly of the hamstrings rather than then tendons. But the stretches I would leave out. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@phildimm]

I can feel this ache and tightness in my glute and the glute is also a little tender higher up. I also get this feeling behind my knee so thought it was a tight glute and sciatic nerve. I have been stretching for the past week before work. But I have noticed it feels better after my shift. Is it actually the standing and walking thats helping and not the stretching you think? Thanks

[@SportsInjuryPhysio]

It is very likely the moving around that is helping. Test it - see how you feel if you have exactly the same work pattern but don’t stretch and then vice versa. Just make sure that you don’t do anything else that may aggravate it and then wrongly blame the stretching.

[@phildimm]

@@SportsInjuryPhysio Thank you. I'm at a loss coz I've tried stretching that initially helped. Then when it didn't improve over time I tried flossing that seemed to help but again next day is alwsys stiff and sore again. I've tried very gentsl massage which also helped for a short period. I iced my glute yest for 10 mins and that also helped but today is again just a stiff and aching. I want to see a physio but have been unemployed for some time but the irony is I've just started working in a gym as a PT. I don't get paid though as I work for free to get free rent but don't have any clients yet so I'm literally broke right now 😅 Its really affecting my own training too. Hopefully in time it will pass. Thanks 👍🏼