Treatment for Runners with Proximal Hamstring Tendinopathy

High hamstring tendinopathy, also known as proximal hamstring tendinopathy, typically causes pain where the tendon attaches to your sit bone and is a common cause of butt pain in runners. In this video, Maryke discusses some of the most common causes of this type of running injury and what you can do to help your tendon recover.
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🌟Need more help with your 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/
Chapters:
00:01:24 Anatomy of the Hamstrings
00:02:36 Causes of Proximal Hamstring Tendinopathy
00:08:42 Treatment for Proximal Hamstring Tendinopathy
00:14:31 Strength Training Hamstring Tendinopathy
00:20:00 Stretches for Proximal Hamstring Tendinopathy
👉Here’s our playlist about High Hamstring Tendinopathy: • High Hamstring Tendino...
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👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.

[@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.

[@vandnadevi9411]

I am an athlete and I have pain in both of my high Hamestrings so I want to consult with u .what should I do to connect with u

[@FreyaGem]

I can’t believe I’ve been to 3 physical therapists in the last year who have not been able to provide any diagnosis for this problem. This video is a godsend, thank you!! Finally I can start working on healing this painful issue that bothers me every single day.

[@SportsInjuryPhysio]

I'm glad you found it useful Reva. Good luck with your recovery! xm

[@samuelbrasington6004]

I am with you. I've seen 2 in the past year, and they did nothing. Painful every day and I have sciatic nerve entrapment also. I pray you find relief!

[@bernabex2]

this planet is full off lazy "professionals" it seems, same thing happened to me!!

[@rafalwaclawczyk5433]

for me it was 17 physical therapists during last 2 years

[@breezy8115]

An MRI finally did discover this condition for me. It showed a slight tear at the glute hamstring tendon. Years of over training, hill running, and deep stretching cause this, I'm pretty certain. It's taken me months of rest for pain to resolve. I have been suffering from this for many, many years. This video is very helpful on what to avoid in strength training. Thanks so much!

[@macksonamission1784]

Wow, I've been stretching like crazy. My PT never warned me not too. Thank you!

[@angiedamian681]

You are a PT with a big heart and a mission. God bless you Mareka!🙏🏻❤️

[@Claudia01969]

Just what I needed, very clear and straightforward explanations. Thank you!

[@jodeinen8886]

So happy I found this video. Have been over stretching my hamstring.

[@loriwilliamson5738]

Maryke is THE BEST. The most knowledgeable and explains perfectly. It's amazing.

[@cibelekasparyfink1191]

I can't find the words to say how grateful I am. I've been dealing with this for 3 long years, doing it all wrong. I really wish I had found this video earlier. Now, after watching this wonderful explanation, I'm sure I'll recover. Thank you very much for taking the time to share your knowledge. (from Brazil)

[@falahemm8148]

How are you doing now

[@suzannemassey6107]

Thank you! This is the first video that really explains my injury and how to help heal it. Good job!

[@giovannasculli5073]

Thank you very much! I'm so happy, I've took contact with my physio and he suggested all you said in this video. I've been suffering from tendinopathy for a month but now I'm treating it with phisiotherapy and strengthening!

[@mar9214]

One of the best videos for explaining and recommending treatment for an injury. I have been dealing with this for last couple of months and I am 100% sure this will help. Thanks!

[@PoetWithPace]

Great to see a knowledgeable person here on KZbin as opposed to those giving opinions with no science. thank you!

[@dumpinglife]

I am really grateful to find this video. It is really informative and helpful for me as I have been dealing with this injury for 5 years and been to numerous physiotherapists, MRI scans, and ultrasounds. I was hopeless before but now I see hope again. Thank you!

[@alyndavis9848]

AHA! I am so glad I found you. Brilliantly describes my exact problem. I am sharing this with friends as it is an injury we have all had...AND gives such great information on contributing factors (hormones, inflammatory issues) as well as how to resolve this injury. I may even forward it to my trainer as you do such a great job describing and prescribing for this injury. Knowledge to be shared for sure!

[@SportsInjuryPhysio]

Hi Alyn - glad you found it useful! xm

[@620ronin]

Ma’am, thank you for sharing your knowledge and insight. I am a 53 year old life time martial artist and fitness enthusiast . I have experienced an increase in frequency of hamstring injuries in the last three years. I believe this is due to my age. Your explanation of the function and physiology of the hamstring tendon was enlightening. I appreciate your advice particularly regarding over stretching of which I am guilty. Once again , Thank You!!!

[@patrickclosefitness]

Passed this to one of my marathon running clients and he thought it was an excellent video!

[@nincadt2643]

So well explained! Thank you so much for being so clear about it. The best video I have seen so far on the subject

[@SportsInjuryPhysio]

Glad it was helpful!

[@jayjaay225]

I'm in tears right now for this advice, I've had PT, shots and no one has taken into consideration that I sit at a pc for 9 to 10hrs a day. Not being able to walk/jog as a stress relief has been destroying my soul, weight, and life. No one has told about the softness needed for sitting. I felt like I was loosing my mind that all the PT, Shots, werent working and I still had pain. When in reality I only had have of the equation correct. I hope with this added to everything else the pain starts to subside

[@Blockchain778]

Hey how are you now (: ?

[@debrahall3298]

Great! That was like a personal physio session!! Puzzle unlocked... cut out recent big hill walks & deep forward bends in yoga... & patience!!

[@AndyFarbs]

I have been suffering with HHT for close to 5 years. You nailed the causes and potential solutions on the head. In my case, I had the trifecta - long car rides for work, 5K sprint training, and yoga 3 days a week. I have shut down the Yoga and the sprinting. I have introduced a variety of strength training over the years. You are right when you said that you need to figure out the exercises that work best for your injury. I think that I have a good mix right now, but always open to suggestions.

[@SportsInjuryPhysio]

Ugh Andrew, that is a very long time. Good luck with your recovery 🍀

[@jesslilly5079]

HUGE THANK YOU! It is so nice to finally have some answers. The biggest difficulty is getting proper diagnosis. For me, it was not Ischial Bursitis, Fibromyalgia, or Somaticization. This explains me to a T! And the ISOMETRIC exercises are a God send. Thank you so much.

[@MaryZeti]

I love running and playing soccer, but I work an office job during the day.... I've been struggling with this pain for a while. So glad to find this video. Super helpful!

[@SportsInjuryPhysio]

Glad you found it useful Mary. xm

[@user-nc8re4hh4o]

You're really good at what you do! I'm soaking this all in right now and gonna apply this, so I can run like Usan Bolt again 🙏🏽

[@lisanagel5859]

Thank you so much! This was so EXTREMELY helpful!!!

[@toneyhutchens]

Awesome! You totally nailed my diagnosis. After months of searching the internet and seeing a physical therapist I finally found someone that knew exactly what I was dealing with. The injury actually started last winter when I was doing squats and deadlifts. Most of my runs include hills and sprints. I'll stop those immediately. Thank you very much for the help!

[@falahemm8148]

How are you doing now

[@Nadrenraw]

During covid I got a rowing machine and got heavily into it. After watching this video I'm pretty sure that's what's causing my hamstring and glute pain. Rowing involves sitting on a hard surface and also repeated pushing off with the legs, like running uphill, but with both legs at once. Thanks for this video.

[@Jorgie1944]

I believe my anteriorly rotated inominent bone created ischial bursitis and this tendonopathy along with compression of sciatic nerve. I've been suffering with this for around 6 months. Thank goodness for the internet and for all who share this useful information. Thanks for the video.

[@drewmackillop]

Some fantastic info, thank you so much! Im a sports & remedial massage therapist, Ive recently discovered your FB page and now youtube too and feel like I've struck gold :) I have a client atm who has a proximal hamstring tendinopathy and you've given me some real food for thought regarding his rehab, thank you again I will be following your content from now on and recommending that my clients do the same!

[@SportsInjuryPhysio]

Thank you Drew! I'm glad you find it useful! xm

[@falahemm8148]

How are you doing now

[@callme_adam]

+1 Subscriber! You seriously are the most wise and clear physio i've seen! You explain why exactly it is caused by breaking down the physiology! That is key! a lot of videos out there focus on the exercises, and a lot of them include deadlift movements, and stretching! :-O please keep up what you doing, its a life-saver!

[@SportsInjuryPhysio]

Thanks and welcome

[@andraghent8475]

Thank you so much for this. I have just recently been diagnosed with this and your video is the best explanation I have seen so far on the underlying causes and what to do about it. Thank you!

[@SportsInjuryPhysio]

It's a pleasure Andra. Glad you found it useful! xm

[@mrskncts]

Excellent! I finally feel understood. Thank you!

[@callme_adam]

So my story is: i was definitely flexing my hips wayyy too much. I started dancing around year&half ago and it made me obsessed with having flexible hamstrings, and being able to kick my legs up infront of me. I did all kinds of strength training for my hip flexors and abs, while also daily stretching of my hamstrings. And i realise now that i was not doing enough strength training for my hamstrings! And also generally for my posterior chain. My advice to everyone is, if you wanna be a master at dance, or any sport, it takes years and years! don't abuse your body for the sake of results! listen to your body! find balance in your training, and train your entire body to be one strong unit! every body part feeds off of another!

[@zaynbalucci]

I’m glad finally I found someone knowledgeable in KZbin about hamstring injury, thank you 🙏 👍

[@SportsInjuryPhysio]

Glad you found it useful xm

[@cristobalroig]

there is a gruop in face book look for it is proximial hamstring tendinophaty

[@namienamva5706]

Thank you! Super informative.

[@fifteen4two.photography]

I've been dealing w this for about 5 months. I really wish I had found this video earlier. I'm 8 weeks from my next races & hopefully tips here will help me survive!

[@SportsInjuryPhysio]

Good luck 🍀

[@kartikashri]

How you doing nowadays I facing same issue for about a week

[@greigcanning1]

This was superb, I’m now working with a physio and know exactly what to work on! The sitting on hard surfaces describes exactly what I have been doing working from home on all these ‘teams’ calls! Makes perfect sense.

[@JP-qz9uz]

Dankie ver die opvoeding. Baie goed gedoen vir ons hardlopers.

[@SportsInjuryPhysio]

Plesier! xm

[@AndresMelenaJr]

Finally someone knowledgeable who knows my pain

[@marg4229]

Everything you have said makes complete sense to me. I'm a senior with 5 acres of outdoor work for 6 months of the year at my home. Three weeks ago I trimmed some of my high hedge and to compensate for the weight of the trimmer, I counter-balanced myself by stretching my right leg out for long periods. I then sat for hours later while catching up on the coronavirus news of the world on my PC. The next 3 weeks were a nuisance and even walking up either of the 2 sets of stairs in my home meant starting out with my left leg first at each step and bringing the right one up. I couldn't always recline so did figure out on my own to put a pillow on chair so my butt would fall a bit behind the pillow - more comfortable, so glad you confirmed that is an option. Massaging when reclined by pressing on the area helped too, so next step will be building up some strength with the bridge movement. I had never had this kind of high hamstring sit-bone area be persistently annoying before, especially for 3 weeks without getting better, so finally got concerned enough to look it up. I'm so glad I didn't go into intensive stretching exercises to try to fix it! Thank you for all the great information and for reassuring me what the cause is.

[@cristobalroig]

really good video very complete for this crazy injury

[@RafaelSantos-xl1ut]

This video is very helpful! Thank you so much. 🙏🏽😉 (All the way from Brazil)

[@maggiem8349]

Your video is amazing. You are knowledgeable, clear, articulate and speak with great understanding and professionalism. I'm currently dealing with a grade 3 hamstring injury and am trying to understand more about this injury. Your video is just great. Keep doing what you're doing

[@SportsInjuryPhysio]

Thank you Maggie! I'm glad you found it useful! xm

[@nucl3ar_snake]

Crazy that you can just go to youtube and get this level of advice, thank you so much!

[@SportsInjuryPhysio]

You are welcome!

[@juliaarthur1609]

Wow, this is so incredibly helpful! Thank you!

[@SportsInjuryPhysio]

Glad you found it useful Julia. xm

[@marielagarcia-maria1109]

@@SportsInjuryPhysio excellent and very informative!

[@aliwelsh4107]

Fantastic video, just what I need at the moment. Subscribed 👍

[@erinmiller5569]

I was a long distance runner up until 7 years ago and never had any issues with my hamstrings until I started lifting heavy. I tried to run and was always stopped by this very specific injury. I just returned to "walking" to transition into running after 6 years of Olympic Lifting and the hamstring issue crept up. AGAIN! I had hope in my careful transition of training it wouldn't come back. Thank you for your thorough explanation on this issue.

[@freddmann]

Thank you very much for a great explanation. I have a large amount of time to watch videos since I have a grade 2+ high hamstring injury and am in rest = can't do much= phase. this is one of the best videos.

[@johnbartholomew2381]

This is an excellent video - she has described my issue exactly.

[@kathleenaicardi1301]

Great video! Really helped me understand the problem and causes. Best explanation I've heard!!

[@SportsInjuryPhysio]

Great to hear!

[@petralins6716]

Wow, this really describes my exact problem perfectly. I've been absolutely doing all the wrong things. Thanks so much for the advice and tips, hopefully I can get this healed now!

[@SportsInjuryPhysio]

Good luck with your recovery! xm

[@2maj968]

Did you heal it?

[@petralins6716]

@@2maj968 It’s better! I could have been more consistent with the exercises though!

[@falahemm8148]

@@petralins6716 how are you doing now

[@billoconnell653]

Great advice. I received my proximal hamstring tendinopathy from too much golfing practice. I thought I was developing muscles that I never used and it turns out it was proximal hamstring tendinopathy. Your advice has been extremely helpful and I've recovered completely. Thanks for this video

[@marylewis3049]

I'm also a golfer with the same issue. Looking forward to a pain-free recovery. Rested for 4 weeks after hamstring injury and incorporated small hamstring stretches. Now excruciating sitbone pain develops. Loved the video as it gives me hope.

[@v.s.7860]

Best content on that topic. Thank you

[@chrisjames9008]

Great video. Been searching for an answer for so long. No one has explained in such detail

[@SportsInjuryPhysio]

Glad to hear it!

[@annafuller5679]

Really helpful video, thank you!

[@anncox398]

Brilliant advice thank You!

[@francesbooth8850]

Just found your video. It's so useful! Exactly describes my problem. So knowledgeable. Thank you so much

[@tr3gurl]

This was a really well done video. Clear precise information and great visuals. SO glad i came upon this video the day after I strained my proximal hamstring doing some hill sprinting. WIll rewatch this video and use it for reference while relatively resting!

[@SportsInjuryPhysio]

Good luck with your recovery!

[@qwertsodium1168]

Thank you, kind knowledgeable lady!

[@foodmoodhealthhappiness1514]

Really appreciate your knowledge and generosity ❤

[@lornanee6505]

Really chuffed finding tour KZbin video. Have subscribed to your channel as think it will be useful!

[@heatherhepplewhite7885]

This was very helpful! I’ve been dealing with this pain for years, and after taking a couple years off from running due to other injuries, it returned once I resumed. After yesterday’s short and relatively flat run, the pain was extreme. I will try not to stretch it from now on and will focus on standing more and strengthening the tendon. Talk about a pain in the butt!

[@aleftav12]

😂❤

[@jlingo8977]

Thank you. Such a great and informative video.

[@SportsInjuryPhysio]

Glad you found it useful! xm

[@GREGHNAFARNA]

Have this problem thank you looked everywhere for someone who knew what they were talking about excellent I now have a recovery plan

[@gloriamusic2417]

This was so helpful! Thank you!🥰

[@MyMONEYDOCTORJaimeLorenzo]

Thanks so much! God bless you more Abundantly

[@MeiteiMukbang]

Hi I’m a fencer, I got this same injury back in 2017 when I was giving my trails it got stretched and my Dr.told me to take complete rest for 3 months I took 1 n haft month proper rest and did as he told (very slow stretching after applying gels, cause I was having very difficult to even walk or sit). But I had to participate in a national tournament so I went and unfortunately got stretched again in the same place since then I haven’t practiced but got in tournament in December 2018 still couldn’t do my best cause of the contraction in my hamstring even do I did therapy for haft month and took rest as they advice. Still now I still have that pain. What do you think about it?

[@SportsInjuryPhysio]

Hi Meitei, The only way to get rid of this injury is to do a carefully graded strength training programme usually for more than 6 months. It doesn't sound as if you've done the right rehab exercises for it yet. I would suggest that you find a physio or rehab therapist who can help you with that. Good luck with your recovery! xm

[@MeiteiMukbang]

Sports Injury Physio I think so too, I’m from a small state Manipur of India and here we don’t have any professional/ experienced physio here so it’s kinda hard for me. But thanks anyway I’ll try

[@kellylilja4332]

OMGOSH I THINK THIS IS THE HELP I NEED!! 😮

[@angiedamian681]

Thank God I found you!😊

[@hahahahaha1926]

Thank you so much! Understood my mistakes and wil be correcting it

[@jenniedavis6218]

Wow.. she's amazing. Love this.

[@gavinpritchard3833]

Thanks for the great video. I am a marathon runner ran over 50 marathons. Been suffering with this condition for around 2 months. Trying all the exercises. Got back to running to quick and had to back off. Trying to nail this injury as got races coming up. Thanks again

[@SportsInjuryPhysio]

Glad you found it useful Gavin! Good luck with your recovery. xm

[@bashizinyabahara8751]

This is really great!

[@MrsHuntontheTrails]

Thank you so much - I’m a menopausal woman who was fearful that I might have to stop running altogether. Now I know some of my activities (stretching !) have been making my tendonopathy worse! You’ve given me hope that this can be resolved.

[@SportsInjuryPhysio]

You are welcome!

[@simpilotjoe535]

Thanks for the video Maryke. I have this injury years, Happened running up a hill, as you described, started doing the bridge exercises today, hopefully it will heal in time. Doesn't effect me much slow running on the flat which is good.

[@carlwilliams4028]

great informative video. i will adhere to not stretching among other tips. thanks!

[@terra_incognita683]

I'm in pain for 10 years now after a running accident and I thought I had to live with it. I always thought I had GTPS (also diagnosed by physcial therapists), but then I stumbled upon your video and this seems like a better fit for my symptoms. Sitting hurts, especially on hard surfaces, and cycling too, as the saddle pressed into my hamstring. I made an appointment with your clinic to discuss my symptoms and possible diagnoses :) Thanks!

[@SportsInjuryPhysio]

I'm glad you found the video useful and best wishes for your recovery!

[@MariaMaria-ts3wu]

Thank you very much for your explanation! 🙏 Everyrhing you said makes sence

[@sweetpeace5]

I’ve suffered on & off w/high hamstring (now considered tendinosis due to length of time) for over 20 YEARS! I’m here because started yoga & it’s back w/a vengeance. I gave up my love of running already years ago & I’m active but this DREADED SYNDROME ALWAYS SETS ME BACK. It’s incredibly DEPRESSING & I’m back to seeking KZbin help😢

[@SportsInjuryPhysio]

😞

[@riaware7747]

So glad I found this channel:)

[@SportsInjuryPhysio]

Welcome aboard!

[@ghielam]

Thank you this is very helpful of what i feel on my hamstring.

[@neef69]

incredible video. informative and clear but we need more exercises to strength train!

[@travisprice7499]

Thanks. Solid advice! I’ve been struggling with these symptoms for nearly 5m, not knowing what the cause of my pain was. Getting an MRI done is know for sure. I really, really can express how much I appreciate your advise. These seems to be what I’ve got. I was a daily runner too before all this began. I’d love to meet you for a consultation but I’m in DC.

[@SportsInjuryPhysio]

Hi Travis, I'm glad you found it useful. There are plenty of good physios in DC, but you can also consult me via video call if you need more help. Good luck with your recovery! xm

[@travisprice7499]

Sports Injury Physio Very useful advice indeed, thank you again! Really can’t express just how much this pain affects my day to day activity. Who knew sitting would be painful! Will consider a phone consultation however, am on a budget and need my insurance provider to cover costs. If things don’t improve based off your video’s instruction and a visit or two with your DC equivalent, I will reach out to request a phone consultation. After all your health is your true wealth! Anyhoo, thanks a million again! Best, Travis

[@royaleza]

Very professional and useful informations 😃 Thank you

[@ChickenDinnerz]

Thank you for a very helpful explanation. My problem actually comes from cycling and makes it very uncomfortable to sit down. Deadlifts are proving a bit too much flexion for me so looking forward to doing some hamstring curls in the future

[@briankennedy1313]

Ham glute developer rather than deadlifts.

[@abbysadventures274]

Such an informative video 👏👏👏👏👏

[@erikamiller2294]

This was very helpful! Thanks!

[@SportsInjuryPhysio]

Glad it was helpful!

[@bfee20021]

This helped tremendously! I thought I had piriformis but this lets me know it's a hamstring injury. I do the classic things you mentioned: Sit a lot, do lots of hill running and sprints. Thanks for the sitting recommendations!

[@SportsInjuryPhysio]

Glad you found it useful! Good luck with your recovery. xm

[@raykarRR]

You are excellent madam. I had this issue for a week. I have taken rest for 7 days. Just followed you video .

[@SportsInjuryPhysio]

All the best

[@jaysysumakaRatMaster3]

Glad to have found this video also… after doing a sprint session during a run I felt some tightness after the run… gradually over months of stretching and yoga it’s got worse. Now I know why… thank you 🙏

[@SportsInjuryPhysio]

Thanks for sharing!

[@d4dolphinify]

Thank you for this invaluable information. I had no idea overstretching the hamstrings could cause so much pain. Also, I have been doing this stretching when I wake up. thank you for your explanation of this condition.

[@SportsInjuryPhysio]

Glad it was helpful!

[@rubymemphis64]

Super interesting and enlightening. Thank you! 😀

[@SportsInjuryPhysio]

Our pleasure!

[@rightshoe21]

This is extremely helpful!! THANK YOU! :):)

[@aedwards4496]

Great help in this video. Thanks

[@SportsInjuryPhysio]

Glad it was helpful!

[@LA-ph6hh]

Amazing video 👍

[@Rohitsingh_17]

Thank you so much....I was struggling with the issue and was doing everything which I should have avoided. Was not able to explain the issue and understand the triggers. Now I do.... thanks to the simple and pointed explanation. Thanks once again.🙏

[@SportsInjuryPhysio]

Glad it helped!

[@SilenceInTheBliss]

You're an angel. Thank you! This is so valuable.

[@SportsInjuryPhysio]

So glad!

[@victoriafawcett419]

Really enjoyed that video very informative and seems to be the problem I have. After watching your video I feel I can pinpoint when and how it started. Thank you for the advice, been suffering with it for months :(

[@1sirdudley]

exceedingly helpful, easy to learn from, thorough, I feel lucky that I can do a search and geth this quality of help Thank You!!!

[@SportsInjuryPhysio]

Glad it was helpful!

[@timoakley277]

Excellent. That's great.

[@momorsi433]

Thank you for sharing your knowledge with us

[@SportsInjuryPhysio]

My pleasure.