Proximal Hamstring Tendinopathy Pain with Sitting Treatment

[@damondeaton1757]

Nice video and exercises. I do the bending at the hip on one foot exercise couple times per week. But your variation of the bridges seems interesting and are different than what I've seen before. Going to give them a try. I've had this condition for about 4 years and it really put me through the ringer the first 3 years. Making progress now. This injury takes up to 2 years to fully heal provided you are doing the right things to heal it. I'll add some things that have helped me: 1)get plenty of sleep each night, 2) do not got fast when exercising(slow is fast) (do a morning and afternoon session)(mobility every day) 3) a little pain/discomfort is OK when working out( everybody's pain is different) but nothing sharp or long lasting. If it is stop immediately and re-evaluate. 4)Be consistent 5)consume only water, organic veggies when possible, clean meats(i.e grass fed beef, pasture raised chickens, farmed raised salmon)(try fasting a couple times per week on the days you do not exercise. only eat between 1-5PM ) 6) use collagen with 40-80mg vitamin C before workout, supplement with magnesium glycinate 7) walk daily at least 7500 steps 8) get a standing desk 9)give your self days off from exercising at least 1 day between sessions but continue mobility. don't over do it! 10) get into cold water for 2-4minutes daily. 11) lastly tell yourself every day you will not give into your body or give up. Enjoy! :)

[@rbarmadillo99]

did you climb stairs during the rehab process? I am currently suffering from this, and I cannot climb up stairs without pain. Also the pain worsens after an episode of stair climbing.

[@barbaraelliott7078]

Finally. Thanks so much for helping me solve this very old problem.

[@ST-rj8iu]

Nice demonstration of the "why"!

[@MichaelBraccio]

Glad it was helpful!

[@janyoxall]

Brilliant video, thank you. My husband has been in pain for months with this, despite physio and acupuncture. We'll be trying these exercises today.

[@MichaelBraccio]

Hope that they help.

[@danielodonnell8079]

Really great video. Have been struggling with this for 8 months as a cyclist. Had managed to find a great physio who has got me on the right rehab. But your vid is the best I’ve seen on KZbin explaining it (and I’ve watched a lot!)

[@MichaelBraccio]

Glad to hear that the video was helpful! Hopefully you get back out cycling soon!

[@jvicinip]

Many thanks. Very useful

[@MichaelBraccio]

Glad to hear it!

[@Da-fk3gm]

Exactly what I was looking for! Thank you so much!

[@MichaelBraccio]

You're welcome! Glad you found the video!

[@beverlybenson9981]

Thank you for your video. I've been suffering from this condition off and on for years. I'm a quilter and sit at the frame for long periods of time. Now, those tendons are so irritated I can hardly go up a flight of stairs. The left high hamstring /glute is the worst.

[@MichaelBraccio]

Sorry to hear that you've been dealing with this for awhile! Hope that this helps!

[@staavoni1]

Excellent video

[@MichaelBraccio]

Appreciate it. Hope the video helps!

[@iridiumvalkyrie9017]

I’ve had this pain for 10 years and nobody has even addressed it despite doctor appointments and PT. Should send your video to my current PT who is having me skip a long lever bridge and go right into squats. Question, could I do a long lever bridge on a swissball work if I don’t have a chair? I don’t own any chairs because I cannot sit without pain lol

[@benchmarks1016]

Hi Michael how can we differentiate between hamstring Tendinopathy or ischial bursitis Ps- I have pain only while sitting,..no pain when standing or walking Thank you for your time

[@MichaelBraccio]

Hi. That's a tough one, as they can present fairly similar. Response to loading might give some insight (would be worse with PHT). But not sure there is a good way from a physical examination standpoint.

[@benchmarks1016]

@@MichaelBraccio thankyou!

[@tvd9015]

I have a similar situation, is it a good idea to assume first bursitis and if it doesn’t help try these exercices?

[@falahemm8148]

@@tvd9015 how are you doing now

[@adixovic]

@@tvd9015 hey I have the same problem since 2 weeks, did you get rid off it? And what worked for you? It hurts when I sit

[@patsyray4576]

Wonderful job, do you have videos for wheelchair ♿️ people. I loved this one.

[@MichaelBraccio]

Hi Patsy! I unfortunately do not have any videos specifically for those in wheelchairs but I think that would be a great idea for future videos!

[@saviourjc]

Thanks for this video cuz I have had sit bone pain for 5 years and no PT or other therapist has been able to help any suggestions? Thanks

[@MichaelBraccio]

It’s challenging. I would try to find someone that specializes in these conditions and someone you feel comfortable working with.

[@barbaraelliott7078]

Hi Michael. How often should I do these exercises to be effective. Thanks so much

[@MichaelBraccio]

It depends on the person and tolerance to load. Some people can do more, some can do less.

[@FoReNziiCz]

What do you recommend for someone who has been dealing with this for 3 years now? What kind of doctor ?

[@MichaelBraccio]

I think that their experience matters more than their professional title. Physical therapists, chiropractors, athletic trainers all have different areas of interest

[@mrpentium]

Can you please explain why we want to put loading on a tendon that is already inflamed and in a stressed condition ?

[@MichaelBraccio]

Of course! It depends if it was caused by a sudden increase in loading or more of a chronic overload. Sudden overload we want probably reduce the load to allow the tendon to calm down. But for chronic overload, there are altered proteins in the tendon which are drawing more fluid into the tendon leading to the swelling/inflammation. So gradually loading helps to change this protein composition. Also exercise can have a pain relieving effect when dosed appropriately so short term this can be helpful.

[@mrpentium]

very interesting. Is there something I can Google to learn more about the protein composition that changes with exercise ? Is this another way of saying inflammation alleviation?

[@MichaelBraccio]

Kind of. The inflammatory process involves different pathways, so they are often absent in tendinopathy. But in both cases, fluid can accumulate in the area. This article might be helpful: www.ncbi.nlm.nih.gov/pmc/articles/PMC6737558/

[@mrpentium]

@@MichaelBraccio thank you

[@leorlaniado]

Wondering how soon after initial onset of pain can one start to do isometrics?

[@MichaelBraccio]

Depends on the person and tolerance to load. But usually isometrics are okay to start earlier on as they don’t seem to irritate the tendon

[@leorlaniado]

@@MichaelBraccio Thank you so much for the prompt reply. My pain started ~2 weeks ago and I wasn't sure when to start isometrics.

[@amitkaur718]

Hi sir

[@carolynsedille8888]

Great video. I had a triplet pregnancy 12 years ago and my body has never been the same. I had pubic symphysis during my pregnancy . It was so painful and I was on bed rest. For about 4-5 weeks I have developed terrible sit bone pain on my right side. I have been in terrible discomfort, I think it’s related to the pubic pain. Tomorrow I’m getting a Proletherapy injection tomorrow. My son who’s 11 is playing at Carnegie hall April 16. I need to get better so I can see him perform. Can I do these exercises when I’m in intense pain or should I wait? Thank you

[@MichaelBraccio]

Hi Carolyn! Pain isn't a contraindication for doing exercises for tendon pain. It's a balance between finding some exercises to start building up tolerance but not doing too much where the tendon is irritated for the rest of the day and interferes with other activities.

[@Sophie-ml8kq]

I have hamstring tendinopathy and I have numbness all the way to the sole of the foot. Is sciatic nerve involved here? If it is, do I do the same exercises as you taught in tge video? i❤

[@MichaelBraccio]

Possibly. This video might be more helpful kzbin.info/www/bejne/eqaXp5qXjLCMmtksi=dw1z7hb_u0sdufq5

[@Sophie-ml8kq]

@@MichaelBraccio thank you. Very kind of you ❤️

[@cynthiabusse7413]

I am an incomplete paraplegic. I cannot get on the floor I live in my Power Chair. Can you please give me exercises? I have torn hamstrings right proximal. The pain is horrific.

[@MichaelBraccio]

Hi! So sorry to hear that you are having some pain! For hamstring strengthening, you could try a seated hamstring curl with an exercise band. Hope that helps!

[@pandeyraj8346]

Hi sir , so in the last video about hamstring tendinopathy & sciatica happening together ...you didnt suggested any rehab exercises ....so can these exercises be effective for the one with both proximal hamstring tendinopathy & sciatica ?

[@MichaelBraccio]

Hello. I've used some of these exercises for sciatica with PHT, assuming that the exercises don't irritate the sciatic nerve. You can also look into prone press ups to see if they help with the sciatica.

[@pandeyraj8346]

Sir the thing is I m a cricketer and that too a fast bowler which requires sprinting and jumping with very high loads , I have been suffering from this Hamstring tendinopathy on the right leg from past 1.5 years , therefore has been in and out of play , while being injured I kept on bowling because it wud never cause pain during play but only pain when I come back in rest mode, I have seen some of physios out there in New Delhi but didnt recovered only because I could not identify the right sets of exercise that would suit me to be able to do without pain(irritating the sciatic nerve) and so that I can beleive in the process and then finally recover... earlier the pain was only radiating down the hamstrings after my game and while sitting for longer but now a days since past 6 months I am also getting a radiating pain down in my calves specially around my knee while bending & sitting, the pain is shooting and tingling that means most probably sciatica , that means now the tendinopathy is irritating the sciatic nerve as well....I m also having a disc bulge in l4-l5 but without any prior back pain...so I am unable to get a proper diagnosis of my problem whether the whole pain ( tendons + sciatica) is due to my tendinopathy only or is it a combination of tendinopathy and disc bulge ? Whether the sciatic nerve is getting irritated due to tendinopathy or the sciatica is due the a disc bulge, or it is a piriformis syndrome? Lots of confusions... I have oppurtunities in front of me to play for state premiere leagues once I get 100% fit. I m also longing to play for the IPL and represent my nation INDIA..so want to get recovered as early as possible to start playing and work on my sprints...I m 26 now and its already been too late with this injury of nearly 2 years ....I can bowl 130 kmph now and aiming to bowl 150+...pls help to get me recovered...I m going through lots of stress and depression !

[@jaishreesolanki8327]

@@pandeyraj8346 hi Pankaj have you recovered. My problem is same. Plz suggest.

[@Subhashchandra-1995]

@@pandeyraj8346 have you recovered i am also going thru this type pain

[@riyazarmani6505]

Hi Michael I am suffering this with this pain since a year what are the alternative activities can be good like swimming or cycling... Please reply

[@MichaelBraccio]

Cycling can sometimes be challenging due to the amount of repeated hip flexion. Swimming can be a useful alternative though.

[@shashikajayathilaka3247]

I have both sit bone pain since last year while only sitting. How can I recovery from that. Please reply me. I do all the things that I have to do. But didn’t see any result.

[@MichaelBraccio]

There are so many variables when it comes to rehab. The best approach is to get evaluated by a healthcare provider to give you specifics

[@silvepereira9221]

Can these exercises decrease the tingling and numness in leg

[@MichaelBraccio]

Potentially. Although I would try these exercises first if there is tingling/numbness kzbin.info/www/bejne/eqaXp5qXjLCMmtk

[@Jenna-cc3oc]

No way I could do any of these excercises. Maybe you could come up with a very beginner excercise for people that have had this condition for years and haven't sat. Maybe the first excercise but not even lift my butt just push my heel into the chair? Idk, my body sucks😢

[@MichaelBraccio]

Hi Jenna! A modification could be just putting one leg on a chair and pushing down while your hips are on the floor. The key is finding a place to start that you feel comfortable and gradually progressing from there. You got this!

[@1699stu]

Hi Micheal, Would a reverse hyper machine potentially relieve this ?

[@MichaelBraccio]

Great exercise as long as the load is tolerated.

[@1699stu]

@@MichaelBraccio ill with just the assembly and add weights once i assess any DOMS etc

[@marcokraan]

Question; how do you can prove by myself there is no bursitis present? I hear it can be commen that bursitis is come along with put? Also sometimes I feel a hard glutepain while laying down on the buttock. Can that be present aswel?

[@MichaelBraccio]

I don’t think you can determine if there is a bursa without an ultrasound.

[@amitkaur718]

I'm suffering from 6years hamstring pain

[@MichaelBraccio]

Sorry to hear that. 6 years is a long time. Hope the video helps you figure out what the best approach is for you.

[@novacalucas]

Sorry to hear that. I am going crazy with it for 2 years now. The worst for me is sitting.

[@sahidul]

I get paid when I sit, especially when I try to set cross legged or one leg over the knee of the other

[@MichaelBraccio]

Could be because more weight is on the side that isn't crossed or some other mechanism. It's difficult to say exactly.