High Hamstring Tendinopathy: What's The Deal With Sitting?

[@SportsInjuryPhysio]

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[@shirleykatz]

Such a genuine and caring communicator. You have given hope. Thank you. Very helpful

[@SportsInjuryPhysio]

You are so welcome

[@loriwilliamson5738]

THANK YOU! I can't put into words of gratefulness how much this video helped me. Thank you!

[@Beth-v5q]

I've had this 2 years, when the pain is intense I rub chopped ginger on it and let the juices soak into my skin, it reduces the inflammation and feels so good.

[@Claudia01969]

Thanks for this video. Sitting on a high chair (knees lower than my hips) and using a wedge kind of cushion has been key to me.

[@aadityamenon4563]

Hi, could you provide links to both ? In desperate need of a solution

[@Claudia01969]

@@aadityamenon4563 Have been recently diagnosed with hypertonic pelvic floor. Stretching and relaxing the hips, hamstrings, quads, glutes, low back and inner thighs has been crucial.

[@nizamshariff1984]

had this question in my head for so long. Thank you all the way from Sydney, Australia

[@misterjones7929]

I have a left leg high hamstring injury that is very painful to sit on, so I'm sitting on the edge of the chair on my right buttock to keep the pressure off of the left side. Makes sitting bearable while the left hamstring is hopefully healing...

[@robertrodriguez8082]

So it’s been a year i just injured mine a month ago how is it feeling niw??

[@misterjones7929]

@@robertrodriguez8082 Better now due to effective self treatments :- 1.) Laying flat on back, raise each straightened leg in turn as close to 90degs as you can get, and with the leg locked, move the foot up and down - as many reps as you can manage. 2.) As above with hand massaging one-way from behind the knee to the upper thigh. 3.) Use a gym roller from behind the knee up along the hamstring. 4.) Use standard standing hamstring stretches. 5.) Only resume running when pain has subsided, and avoid fast running until fully healed, always remembering that your hamstring now has a weakness. Good luck ! 🙂

[@greganikin7003]

That’s sad.. i want to run fast.. ran 5500 km last year but now experience that pain after sitting, bo pain while sitting.

[@charliam4236]

Thank you for making this video 💜

[@chasstone5048]

Exactly what I got.waiting on dr call back..

[@dianedusek1630]

Thanks so much for this video. It was great!

[@JayKayP-r1g]

I cant even sit for 20 minutes in the bathroom, because the seat pushes in where the pain is coming from. I have implemented Bridge exercises and I hope that my hamstrings will adapt to work past the center point in stretched Position. Lets hope that it wont end with a inflamation. Dont forget to do knee raises aswell, because one side is often linked to its contra part (weak hip flexor)

[@cristobalroig]

on the spot!

[@joycegreen4524]

very good advice as always thank you!!!!

[@garyklein3754]

Thanks. I suffer but your explanation helped

[@maureenpolak2184]

How to have reasonable sleep with this pain?

[@Filterfinder]

Mine doesn’t hurt when I lay down.

[@cymraesfalch]

Further comment from my last note ... at 2:16 you say it interferes with your sleep ..is that the pain ? It certainly is so for me. Nowhere else mentions that. Thank you

[@ljr5529]

This seems to fit my circumstances almost perfectly (both symptoms and causes) with one exception: When I sit for a while (maybe 20-30 minutes) and then stand up I have difficulty walking normally. It is like the tendon takes a long time to return to normal from its stretched state... or something. Have you heard of this before?

[@SportsInjuryPhysio]

Yes, that is actually also very typical. Part of the problem is that the circulation reduces when you sit on it so that makes it feel even stiffer. I often experience this in my high hamstrings if I go for a run and then sit for a couple of hours working - they then feel super stiff and uncomfortable getting up after even though they are not injured.

[@gerbeh]

Hi, enjoyed your video on sitting. Wanted to book an online evaluation of my HHT but didn’t see you (Maryke Louw?) listed…can I book an on,I e consult with you? Let me know Thanks

[@SportsInjuryPhysio]

Hi Hal, I'm glad you enjoyed the video. I cannot take on new patients at the moment. My colleague Kevin Finn, who has the same level of expertise, would be happy to help you with this. Here's his profile: www.sports-injury-physio.com/sports-physio-kevin-finn

[@joelbond8686]

Is there a point where damage to the hamstring tendon becomes permanent? I’m a long distance runner, and I continued to train through this injury for 4-5 months or so, without really treating it. After realizing it wasn’t just going to go away, I seeked medical help, and am about 4 weeks into physical therapy. However, I’m afraid that continuing to overload the tendon during the healing stage has caused irreversible degenerative tendinopathy

[@SportsInjuryPhysio]

Don't worry - it is really quite common for people to wait 6 to 12 months to seek help. It will recover and you will be able to run again. Your rehab will be slow (it always is) - expect it to take at least 6 months but it will likely take something like 9 to 12 to get back to normal running (although you might be able to do a bit before then at lower level). It can be difficult to stay motivated during that time, so see if you can find something else to distract you e.g. swimming with floating device between legs etc.

[@mumsie8578]

I cant sit through the pain but its just started tonight and its insane. I have psa and am in a flare. Trying to breathe the pain out of my body

[@aznbigboyjo3]

try doing some tai chi it really helps

[@mariamarino138]

Why? How is it helpful?

[@maplenook]

I have pain standing and walking but not sitting. Is it possible I have this condition ? I followed a diagnostic tool and this is what the tool pointed to.

[@SportsInjuryPhysio]

Those symptoms on their own is not enough to make a diagnosis from because there are plenty of different injuries that act like that (high hamstring tendinopathy, piriformis syndrome, referred pain from back etc.) The best way to diagnose it is through an in depth conversation to establish the history, symptoms and other factors that apply + combining it with movement tests. Sometimes scans are then also added in. If you wanted help figuring it out, 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

[@davidyoung1570]

These videos are awesome! I’m curious. A few years ago, I was playing basketball. I accelerated (left leg forward) and the defender lunged towards me. My left knee hit his right knee as I was ready to immediately take off. I also tried really hard to stop myself from falling, but ultimately did and felt the sharpest pain in the back of my leg. It was most painful when bending my knee while lifting my leg (such as trying to put on pants or step into an SUV). Sitting, standing and laying down were fine. Walking hurt a little bit, if I tried to walk too fast. Even going upstairs at school wasn’t too bad. The pain in the hamstring subsided for the most part after about 4-6 weeks, but what formed was this residual dull ache in the high hamstring/low buttock area. It mainly comes on when sitting for a long time, especially sitting on a hard surface or sitting with tight jeans on. I made a long 7 hr road trip (and was fine because I put baggy shorts on and the car seat was soft). I also notice a slight pain in the PHT area when I first accelerate while running, but don’t feel it as I’m sprinting or whenever I finish. I also don’t feel the pain right after I finish an exercise or sprinting/running activity. The hamstring only feels tight when I actively stretch it (try to touch my toes), but other than that I feel fine. Even on a long car ride or a long time sitting, as long as the surface is softer or I have enough leg room to keep my legs stretched out in front of me, I’m fine. I can play basketball, tennis, and do any exercise in the gym I want without causing further pain (including the leg extension machine). Bending, twisting, lifting, none of that provokes pain whatsoever. There are occasional when that dull ache in the proximal hamstring area is really bad in though, but it doesn’t last for more than a couple hours. The pain is always localized to that area. It never manifests in annother area of my hamstring. And I usually can’t point at what made it that. The only time I can actually attribute the ache to coming on is from sitting. No pain laughing, sneezing or coughing either. Do you think this is consistent with PHT/ischial bursitis, or sciatica? I know you can’t diagnose online, but just off the description, I’m curious what that sounds like to you?

[@SportsInjuryPhysio]

It can be any of those 3 things but, instead of a specific injury, it may also just be general pain from your hamstring that gets referred to that area because it is not 100% recovered yet and gets irritated under specific circumstances.

[@seeifithelps]

Great video, Makes lot of sense, have been dealing with this for over month and half. Hope it improves soon. Any advice on painkillers (NSAIDs vs nerve blockers like Gabapentin or Lyrica?

[@SportsInjuryPhysio]

Hi there, You need to speak to a doctor about specific medication - that's not our speciality. However, in general, NSAIDs should be avoided if you can. Here's a video we made about it: kzbin.info/www/bejne/amqTmoObjtqZm9U

[@kathrynratcliffe9168]

Really enjoyed your article what's the big deal with sitting with hamstring tendinopathy do you do similar for exercising with HT - loved the psychology

[@SportsInjuryPhysio]

I've actually done quite a few videos about it - you can find them all here: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

Is it possible to have HST for nearly 2 years or would of it healed by now. Also what is the best exercise for bilateral HST please 🙏

[@SportsInjuryPhysio]

Yes, it can drag on for a very long time. As for what exercises is best - that's a tricky one to answer because the answer depends on your situation, how sensitive your tendons are, and how strong you are and what positions is OK in your case. Bridges can be a good starting point but you do eventually want to add in weighted curls and deadlifts. We have a playlist about high hamstring tendinopathy: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU 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

[@gplatias7603]

Hi! Congratulations for the video its very helpful. I just wanted to ask...should i train (I'm a soccer athlete) if its not hurting while sprinting shooting etc?

[@raz4827]

It’s gonna get worse

[@kathymorehouse4040]

Can SI fusion on a side cause either hamstring tendinopathy or ischial tuberosity pain? I am experiencing pain under the crease where the hamstring meets post surgery 9 weeks.

[@SportsInjuryPhysio]

Yes, because the hamstrings attaches to the pelvis and a SI fusion will affect how the pelvis functions, it may also affect the tendons.

[@iridiumvalkyrie9017]

Mine hurts sitting and standing still. So I lie down. I'm trying to figure out hoe to retrain my ability to sit. I have so many cushions (different cuts) to help. Driving with my cushion is necessary.

[@ruthcockburn2358]

Great video - thank you very much. This one and you're video about ice are both really helpful. Can I ask, would your answer be the same thing in respect of walking on a flat surface? I.e. is it ok to keep walking even if it is painful? Thanks!

[@timsmith1043]

I have insane pain when I bend my knee then I let my leg straight, then trying bend again it feels like 1000 needles going to my hamstring muscle . What is happening to me?

[@Keep-on-ok]

I think you need your spine aligned. That is what I’m doing.

[@CavalierTuition]

Do you recommend a way to sit/not sit? For example, when sitting on the ground, is it better to cross your legs or sit or to kneel and sit on your heels?

[@SportsInjuryPhysio]

Sitting on the floor is tricky because it inevitably stretches your tendon - I would imagine that sitting on a high cushion on the floor so your hips are higher than your knees and then crossing legs may perhaps work but you will have to test and see

[@novacalucas]

Hi! I am suffering with this pain almost 2 years. I used to stretch a lot, but I have not been doing it anymore for more than a year. Since then, I have been doing weight exercises, excentric and progressive. Let me ask you: Is it normal that I dont have any pain when I wake up and do hamstring exercises, but, as the day passes, and I sit for a few hours, the pain gets to very high levels at middle of the day until I go to sleep. I wonder if I have a nerve problem, like inferior clunealgia.

[@SportsInjuryPhysio]

It is normal for the pain to increase with prolonged sitting because you're pressing straight on the injured area - my patients find it useful to take several active breaks throughout the day (BEFORE the pain sets in) so it never gets to the point where it gets irritated.

[@cedricduwat3839]

Would you recommend a saddle chair or kneeling chair to alleviate high hamstring tendinopathy? Thx.

[@SportsInjuryPhysio]

It really depends on your case and what part of the tendon is sensitive. Saddle chairs can often irritate it due the pressure on the inner part of the tendon but some people find them OK. A kneeling chair may be a better option. But ideal would be if you could test them for a few hours and see if it makes a difference.

[@brianleung4967]

Strengthening rehab increases my sit pain at least temporarily and makes me want to avoid sitting. Is it supposed to help sitting in the longer term? If not, what helps with the sitting in the longer term….. just time and not aggravating it?

[@SportsInjuryPhysio]

Yes, if your rehab is pitched at the correct level, it will help sitting in the long run. But sometimes general cardiovascular exercise (like walking) can be a better tool if specific strength training is causing issues. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours So if it just increases sitting discomfort for a short period after, then it is likely OK to continue.

[@brianleung4967]

@@SportsInjuryPhysio thanks so much for you videos and this explanation. I have had this for a year and it is such a slow healing injury. Even if doing the right things, one can quickly lose confidence to keep going since results could only been seen months later and you begin to doubt if you are on the right track or making things worse.

[@jacqilane-leonard5153]

Is sitting on an exercise ball recommend instead?

[@SportsInjuryPhysio]

There is no one-size-fits-all when it comes to what works best for this. It is honestly a case of trial and error. You’ll have to test it and see. If it is comfortable, then it’s good - if not, then perhaps find something else. We find that people often have to rotate what they use.

[@roslynsalazar8589]

Do you have a video you can link that says what exercises you should do to help the condition?

[@SportsInjuryPhysio]

I discuss some exercises in this video but you really need to get a plan that is tailored to you, otherwise it can often just aggravate the pain further: kzbin.info/www/bejne/o2GYfqd9bammbKM

[@candymcdandy]

Hello - do you have any advice that you can give for a high hamstring ENTHESOPATHY at the ischael tuberosity? It seems to have many of the same symptoms (very painful to sit etc) as the TENDINOPATHY. I have had the problem for more than a year and I am gradually losing more and more mobility and muscle tone. Thank you.

[@SportsInjuryPhysio]

Hi Peter, you treat it exactly the same as a high hamstring tendinopathy. The only difference is that it is usually even more sensitive to being compressed or stretched so you have to choose your exercises well - often avoiding even going into the full bridge to start with and definitly not low squats at first but later. Also not add in any stretches until it is fully resolved. 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/

[@binkiep2840]

Does it ever heal? This all matches exactly my symptoms and i have become so afraid of sitting that i bought an adjustable desk and work standing up pretty much all day.

[@SportsInjuryPhysio]

It does heal - the problem is that if you start worrying about it all the time, then that worry can actually amplify your pain. I don't think we have a good video on this channel to explain that, but Dr Caroline Marlow explained how this works and how you can help reduce the impact of the mind on injury in this video: kzbin.info/www/bejne/gZvPcq2Abt2XbLM And perhaps this one can also be useful - Persistent/Chronic Achilles Pain? How Understanding Pain Can Help: kzbin.info/www/bejne/fHKuc4qNjrqZp7c

[@cymraesfalch]

Can you have pain grom this when you are lying down ? A small comment suggested "yes" but i cannot find anywhere else a mention of thus. My butt hurts to and to lie down ! Any ideas please ? Thank you.

[@SportsInjuryPhysio]

The gluteal area can sometimes be very irritated when you have high hamstring tendinopathy and in those cases it can feel painful to lie on that side (the buttock area). But pain in the hamstring tendon while lying down is not a typical symptom unless you bend your knees up while lying - then it can sometimes irritate it. But we area all different so just because it is not typical also does not mean that it is not possible.

[@novacalucas]

Hello! Do your HHT patients report burning pain in the perineum area too?

[@SportsInjuryPhysio]

It can cause that - there are little nerves that often get irritated when either the high hamstrings or the adductor tendons around that area have been injured for a long time.

[@novacalucas]

@@SportsInjuryPhysio In this case, these little nerves fix on their own without surgery.? Just physiotherapy and time fix their irritation? Thank you very much!

[@sarahboiteux4646]

I have pain when I'm driving and I have to drive lots for work. Is there something I can do that will strengthen or heal my hamstring? Im going to get a cushion, but It's almost unbearable after about an hour of driving, and sometimes I have no choice but to keep going. 😢

[@SportsInjuryPhysio]

Yes, following a strength plan that helps your tendon to improve can help in the long run. As a short term solution, it can really help to break your journey up and get out of the car and move every 30 minutes at least - it is due to the prolonged pressure that the pain starts and if you can give the circulation a boost every now and again it can really help. Doing some isometric bridge exercises before you start driving may also be a good idea but it really depends on your tendon's tolerance to those types of exercises. 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

[@stephencrossey1724]

How to reduce swelling of tendon?

[@SportsInjuryPhysio]

The swelling reduces as the tendon heals - so, the way to reduce it is through figuring out the right mix of activity + rest and how to adapt the things you do in your day to help the healing. There isn't one simple answer because there are so many factors at play. Watching the other videos on this topic may help you figure out the best solution for you: kzbin.info/aero/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

[@stephencrossey1724]

@@SportsInjuryPhysio it's been a swelling of two years now but maybe through my own fault with not addressing the issue until it started causing me pain on sitting

[@adrianhepton9362]

I find using cushions and chairs that are the right height in general not too low helps

[@eddiemuise4791]

I used a rolled uptowel.still hurts.she is so right.

[@eddiemuise4791]

Thats me.but 5 falls have done more damage.

[@buney]

Hi and thank you. I understood perfectly. But what if you can t sit down at all? Like me. I can only sit with my left knee fully bent up in my chest or across the chair with my left buttock off the chair. I'm 3 days in after my injury and making no progress. I can walk, stand and go downstairs but struggle getting up the stairs. My pain is excruciating and radiates from the middle upper left thigh on my sit bone :{

[@zares_fnx]

Hey, how do you feel today? Any progress? Lately, I can't sit without pain, and don't know what to do

[@buney]

@@zares_fnx Fully recovered Thank you. took a bout 5 days!

[@zares_fnx]

@@buney WOW, 5 days?! That's incredible! So you were basically doing exercises and that's what helped or? Please share :)

[@buney]

@@zares_fnx Hi Andrzej. Loads of ice at bed time and gentle stretching during the day. After 5 days I could sit almost normally. The bruising started to fade and then back to normal after 7 days pretty much. You've obviously got an injury. Is it strained or torn. Mine was torn, the back of my upper leg and arse cheek went black & blue! Good luck anyway!

[@normansmith3409]

You sound like me I always sit with my left knee to my chest. I sit down for a living, it's been a nightmare!! 8 months or so now. Lot's of glute Bridge exercises and hip exercises. Hopefully 1 day it starts to feel better 🙏

[@aaxah4530]

Please give us something to contact you !!

[@SportsInjuryPhysio]

There's a link to our website in the description of the video. Here it is again: www.sports-injury-physio.com/

[@chrsil1]

My hurts the most when I drive so I sit on tennis balls to help massage the ham string and back of my leg it seems to help moving the ball around

[@SportsInjuryPhysio]

I have had other people report this helps. Thanks for sharing.

[@eddiemuise4791]

Im in pain daily.not getting help.period.

[@Ollieng6]

I’ve had high hamstring tendinopathy and extra-articular snapping hip as a result of getting hit by an SUV for over 5 years now. I’m 22 now. Do you think this will last my whole life or can it be fixed?

[@mariamarino138]

I’ve had the pain for six years now, and, it’s only getting worse😞

[@Ollieng6]

@@mariamarino138 mine’s getting better but extremely slowly

[@LisePlansandJournals]

Please go to a real doctor or physio. The KZbin comments section is not a reliable place for a proper diagnosis. Somebody needs to *see* and *assess* you.

[@cdcVintage]

To sum up this entire video she is saying dont do anything about it. What a waste of time.

[@SportsInjuryPhysio]

That is not what I said - you must have misunderstood me.

[@robertbottomley4110]

I've got a high hamstring tear is this information helpful too me am also scared about sitting down with it so painful please 🙏 help me

[@robertdelorme8779]

@@SportsInjuryPhysio Great video, thanks for making it and helping many of us :)