High Hamstring Tendinopathy Location (Sit Bone Pain) In Runners

High Hamstring Tendinopathy is a painful condition that affects runners, where they begin to feel pain at the sit bone with stretching the hamstring muscle. The location of the proximal hamstring tendon problem is located under the gluteal fold. It is painful to sit, run and stretch.
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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.

[@robertoavey]

Nice video, thank you!

[@michaelmiklosko3608]

Hi Sebastian, I've had this injury for about 6 weeks now. I believe I got it from heavy deadlifts. I have been trying to do one legged leg press eccentrics. It seems to have a gotten a little better, but still brings discomfort when sitting at my desk at work and on longer car rides. I will admit I have continued to train legs on it and I can barely tell it's there once I'm warmed up. I stopped doing deadlifts. The discomfort is in the lower area you reference in the video. Hamstring exercises themselves are painless. What are some other good eccentrics I should be doing and what would you expect for recovery time? Thanks

[@scottwyckoff5483]

Thank you, Great video

[@Performance-Place-chiropractor]

Glad you liked it!

[@robotron71]

I bet you this guy has never called in sick

[@666ofdoom]

Lol

[@mumtazzafar1576]

no he loves his jobs because he's touching different girls every day

[@KrisMeister]

This type of injury is pretty common in Ice Hockey. The recovery sucks. My son took a 3 week break and still can't skate a full practice.

[@ryanwaterbury7069]

Thanks. This helped.

[@lay5040]

Idk if I pulled my hamstring but it hurts in my thigh and I can't raise my leg as high as I can because it hurts

[@CARRICKCRUPPEN]

I have exactly what this video says. I have a big game in 2 weeks and cant get rid of this. I have rested a lot and have been doing rehabilitation exercises but it doesnt seem to go away.

[@CARRICKCRUPPEN]

***** can you suggest any rehabilitation exercises ? I have booked a session with a physio there now

[@jarquezparker2562]

How do I heal a grade 1 hamstring injury

[@octaviakf]

Man I’ve got this same issue currently within my left hamstring wayyyy up there I can still perform physical activity but man when I’m sleeping and happen to roll over it’s like I’ve gotta hold that area it hurts so much smh I’m in physical therapy so hopefully it’ll get better

[@Performance-Place-chiropractor]

Just book a session with me. www.p2sportscare.com/ I have helped people in person and online with this type of thing. Even when rest didnt work

[@marnid3581]

I just saw a ART practitioner in my area (Maryland). I have been struggling with a pain in area where my thigh meets my butt, but mine's more towards the inner thigh (where you seemed to point out under sit bone and further outward). One doc told me tendonitis, another said sciatica. I was supposed to run the Boston Marathon next month, but have now been sidelined for a month. In your experience, how long does this condition take to heal and should I get an MRI? thanks!

[@mikeriley1288]

Couldn't remember a word what this man said. Slow down.

[@Performance-Place-chiropractor]

Sorry. rewind?

[@christophermalloy9114]

I've been dealing with this for a month now. It came on after a 10k race and it took me a while to figure out what was going on. it is worse right after I stand up after sitting for long time. I have been doing a lot of stretching, one leg Romanian deadlifts for strengthening, and using a baseball to work into the muscle. I am running about 60 miles a week on it and it seems stable-not getting better but not getting worse. Everything I read suggests this is going to be a long term thing.

[@timothyhsu9418]

I also have High Hamstring Tendinopathy, I have it for about over 4 months after some very tense sports.

[@AB-di7xb]

Single leg deadlift exacerbated mine

[@mumtazzafar1576]

why don't they sell hamstrings in super store

[@brooklynnesabo9670]

how can I do the splits without hurting my hamstring

[@annanguyen9062]

I guess to not pull it just try stretching for a while so don't just go straight into the splits

[@valeriecarrillo9475]

Brooklynne Sabo I just pulled my hamstring maybe a week or two ago and it is till injured. I'm am a cheer leader and since I pulled it in my right leg I'm not able to do my splits with out it hurting. Just give it some rest

[@brandonmacpherson243]

I tore my hamstring and it hurt sooooo bad

[@666ofdoom]

Why he choice a pretty girl?

[@vika0194]

why would you think he chose her? Is it bad to look good?

[@sunrisecountdown6054]

Idk

[@EmmanuelOgundipe]

I wonder too