How to Avoid Getting High Hamstring Tendinopathy when Running

In this video, Maryke explains what runners can do to avoid getting high or proximal hamstring tendinopathy.
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🌟Need help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Also see:
👉High Hamstring Tendinopathy Playlist: • High Hamstring Tendino...
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[@SportsInjuryPhysio]

👉 These ergonomic memory foam cushions are designed to take the pressure off your hamstring tendons: ✅ CushyOasis: geni.us/3UXAnvc ✅ Everlasting Comfort - with lumbar support: geni.us/3BdZc3W ✅ Everlasting Comfort - slopes down at the front: geni.us/NPBOjz If you buy anything via these links, we may get a small commission at no extra cost to you.

[@nicolemoonyoga1502]

This is so helpful - yoga has caused me to have this issue twice now! Thinking about recovery differently is really great. I never realize if I'm only giving myself "a little" recovery each time I do something intense that that leads to a buildup over time and causes injury. Thank you so much!!!

[@MrJessie1111]

This was an amazing video! Wow! Thank you so much for the in depth details on this issue.

[@SportsInjuryPhysio]

Glad it was helpful! xm

[@maureenpolak2184]

Thanks for key information to manage overstretching

[@raymonepping]

Great video. Finally a video that points in the direction of what I'm feeling / having. Small question; what is the difference between tendinopathy and piriformis syndrome?

[@chasstone5048]

Thanks..think I figured out how I messed mine up .

[@boatman222345]

Great advice on how to avoid injuring yourself in the first place! Much appreciated!

[@SportsInjuryPhysio]

Glad it was helpful!

[@TC-kn9kk]

How this happened to me: walking sprinting on treadmill at a high incline, almost daily, overdid it and not giving myself adequate recovery time. Sitting 10+ hours in front a computer for work. Yoga and hamstring stretching to stretch my piriformis. MRI confirmed distal gluteal proximal hamstring tendinopathy :( Suffering for 3 months, on prednisone, haven't gotten an injection. Doing physical therapy on my own. Thank you for your vids. It confirms everything.

[@MrHorizonkid]

Thank you for the video, i get pain in the same area you mentioned in the video. I also have specific pain in the middle of the hamstring and my calf becomes very heavy and even get tingling sensation and sends pain in my right feet. Can't even sit the pain worsens when i stand for a few mins and walk.

[@hassanx7087]

thank u

[@TheSimplylean]

Thanks useful

[@SportsInjuryPhysio]

👍

[@vanitatalaulikar3462]

Thank you for information 👍 I am not a tuner. I am 55 yrs Dr Got Rt side hamstring tendinopathy. Can I do Water exercises ans slow swimming? In pool light movement are not painful

[@RafaelSantos-xl1ut]

I've heard that anterior pelvic tilt also can cause hamstring weakness. Ballet classes (which I love) are helping me to correct my posture. Great video. 🙏🏽😉

[@yojordannn7604]

Is using compression wraps good for helping this injury

[@taureantuttzs9169]

I'm actually experiencing pain at the back of my lower thigh and sometimes on my calf, for more than a week now. I'm suspecting that it's hamstring tendonitis. The last "intense" activity I did was climbing up and down the stairs for 10 minutes straight. What exercises/remedies could I do at home? I'm really worried. Is it advisable that I stretch my affected leg? Or does that make it worse? It hurts when I try to raise and straighten my leg. Also, when walking, at first it hurts but after some time it doesn't hurt anymore. But I'm not sure if it actually helps.

[@paigehexley6947]

I felt a tear at the top of my hamstring/under my but after doing a split kick in dance. I’ve been resting it and strengthening but wanted some real advice. Please help

[@beegee5305]

I never thought about how stress in general reduces your recovery. I just looked at running as a great release for stress.

[@SportsInjuryPhysio]

Yes, it's quite interesting that because of the hormones produced in stress it affects recovery.

[@christinaaustin1739]

Great informative video, thank You. Can I ask a quick question please. I have avoided running for nearly 3 weeks and been doing some (maybe not enough) bridge strength exercises. I have been cycling to work 4 times a week, 10 miles each way. The tenderness in my upper hamstring has not lessened at all. I cannot feel it while cycling and it doesn't feel 'more sore' after cycling, but could cycling be hindering my recovery? I can still feel the soreness when walking. I'm desperate to get back to running. Thanks 😊

[@pax1902]

Hi Christina. I'm pratically in the same situation as you described. Did you have any changment in the last six months? Thank you

[@sanguis7897]

I tried to do a Nordic hamstring curl not knowing that you are supposed to work up to going all the way down and back and that’s how I got mine messed up. So yeah not preparing for the load was probably it. It didn’t happen immediately I went later and threw a kick at a punching bag and I felt it give. However I think the initial injury accrued doing the hamstring curls.

[@SportsInjuryPhysio]

Yes, it might also have been that the hamstring curls tired it out to the point where it then couldn't react properly to the kick.

[@cliveworth]

Been some time since I wrote to you last and I thought I would give you a update on my torn ligament in my groin because I have since had another injection 2 months ago but the swelling has not gone down at all but it is not a painful as it was and I have also had a ultra scan that shows there is also a hernia there but my consultant says there is not hernia because it is a hard swelling with no softness there at all and that the ultra scan is showing a lump like a hernia because it is on my left side in the groin and against the colon and my Doctor says that if the pain has gone to let it be as it will get better in time and this is what I am doing now because I am able to go for long walks with no pain like I use to.

[@SportsInjuryPhysio]

Hi Clive, I tend to agree with your Doc. If it is getting better, leave it well alone. I'm glad you're making some progress. These injuries can take several years to fully improve so just keep at it. xm

[@cliveworth]

@@SportsInjuryPhysio Thank you and yes it looks that it will take a long time to heal and in the mean time no more lifting any thing heavy.

[@jacobhouston1655]

Can you demonstrate the active stretches that we should be doing? I didn't quite get how to do them.

[@SportsInjuryPhysio]

Hi Pete, it may be a while before I can get round to doing that so if you don't want to wait you could always just get a month subscription to the Sports Injury Club and look under the Warm-up guide for dynamic stretches: www.sports-injury-physio.club/clubhouse

[@robertschwartz3675]

@@SportsInjuryPhysio Link not good anymore

[@mason6883]

Does cycling on a road bike cause hamstring tendanopothy?

[@SportsInjuryPhysio]

It can. The proximal tendon is worked pretty hard into compression when you sit bent over forward and then use high resistance.

[@pozzarefds]

I have been plagued with this for a while now and it's really difficult to shift. I have tried eccentric loading stuff like nordic curls etc and seen some improvement, but never full recovery. I have also found the load / recovery principle you describe has no bearing unfortunately. I can rest it for two weeks, just focus on strength work (eccentric, not squats etc), slowly go back to running, and then bang, its there again, so training load does not seem to have much of an influence. I am now considering shockwave therapy which seems to work for some people. I can have an easy week and its nagging me a lot and I get the typical pain when I sit down in the car (even for a short period) and then in January I ran a 100 mile race with 6000 meters of elevation and it felt fine for a few weeks afterwards. It's the most stubborn injury there is I believe.

[@SportsInjuryPhysio]

Hi Luke, shockwave and PRP has worked for some of my patients. Just make sure that if you go for PRP they do it under ultrasound guidance so they inject it into the injured tendon. Some docs seem to just stick it in which baffles me. With regards to strength training - I find you usually have to follow a progressive programme for between 6 to 18 month to see good results. So even continue with it once back running - of course you have to adjust it then so that the running + strength training isn't too much.

[@pozzarefds]

@@SportsInjuryPhysio Thanks, maybe I just need to stick at it longer like you say. Thank you for the tip on PRP

[@kathygrant3147]

Sports Injury Physio what does PRP stand for? ...prolotherapy, but I can’t work our the first two letters!

[@SportsInjuryPhysio]

@@kathygrant3147 Its Platelet Rich Plasma - different from prolotherapy

[@ALBO4REAL]

None of us knew what this injury is. So pretty much everyone watching already got the injury.