Proximal Hamstring Tendinopathy Rehab (Education, Exercises, Running)
ฝัง
- เผยแพร่เมื่อ 26 มิ.ย. 2024
- 💪 Get our Hip Resilience program here: e3rehab.com/programs/resilien...
Do you have a deep, localized pain around your sit bone that often gets worse during or after activities like running, squatting, or sitting?
In this video, I am going to tell you everything you need to know about proximal hamstring tendinopathy, including guidelines for how to best manage this condition.
💪 PROGRAMS: e3rehab.com/programs/
📩 MAILING LIST (exclusive deals, offers, and information): e3rehab.com/newsletter/
🏆 COACHING: e3rehab.com/coaching/
📝 ARTICLES: e3rehab.com/articles/
👕 APPAREL: e3rehab.com/clothing/
🎧 PODCAST: open.spotify.com/show/5ZbaI14...
AFFILIATES:
👟 Vivo Barefoot: Get 15% off all shoes! - www.vivobarefoot.com/e3rehab
📓 MASS (Monthly Research Review): bit.ly/E3MASS
📚 CSMi: humacnorm.com/e3rehab
🏋️ GYM EQUIPMENT: e3rehab.com/affiliates/
Follow Us:
TH-cam: www.youtube.com/@e3rehab?sub_...
INSTAGRAM: / e3rehab
TWITTER: / e3rehab
FACEBOOK: / e3rehab
TIKTOK: / e3rehab
0:00 Intro
0:18 Hamstring Anatomy & Function
0:36 What Is Proximal Hamstring Tendinopathy?
2:29 Management Overview
6:27 Understanding & Monitoring Pain
9:40 Exercises
20:30 Return to Sport or Running
24:33 Expecations
25:16 Summary
----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - แนวปฏิบัติและการใช้ชีวิต
Thanks for watching! Check out the blog for references: e3rehab.com/blog/proximal-hamstring-tendinopathy-rehab/
By the time I'm fully recovered from this, I'll be a specialist on this 😅
Exactly how I feel!
How long did it take to be fully recovered??thanks
did you recover? how long it took?
No I haven't recovered. I'm close to doing full body weight on squats and deadlift. I'm feeling much better and hopefully I'll move into stage 4 in a few weeks
Competely agree. It has been off and on for 8 years for me. It's so frustrating. Mine will be gone for years then come back out of no where. The only thing that really causes pain for me is deadlifting and squatting. Sports stuff doesn't typically bother mine.
Having taken 2 years to fully recover from chronic high hamstring tendonopathy, and spent considerable time researching the condition and rehab, this is by far the best recovery program I have found. Rehab is hard but compliance and discipline will get you there in the end. Keep the faith!!!
Once you fully recovered, did you stay that way? I seem to recover and reinjure, same exact area. Thx
@@FMT2003 do myofascial release and deep tissue massage to the area, if that doesn't work, try a cycle or two of shockwaves.
The point is that if it returns on and on in the years (like it's doing to me) the problem is the tendon that lost the ability to be flexible and elastic, so you need to break the scar tissue and get the blood flowing inside, so it can recover.
No exercise on earth will do it, only a hard ball, a heavy massage with a thera-gun, rough hands and shockwave machine!
Hope it helps, by a guy that deadlifts 260 kgs and it's dealing with it too much lol.
@@mds7569dude. Completely agree. I found this helped also, the day after cross friction massage and the electro therapy I could stretch again.
@@mds7569it’s interesting though because typically deep tissue massage and stretching isn’t recommended with this condition. When a PT finally tried it I was shocked how successful it was.
How kind of you to provide this valuable information for free. Much gratitude 🙏
This is a fantastic and thorough explanation with great sound steps towards recovery . Thank you so very much for this 🙌
the quality & quantity ofof content provided here for free is incredible.
This is fantastic - so comprehensive and presented in a way that is thorough and easy to understand. Thank you!
Good stuff, i have been completely symptom free for more than 3 months now👍🏻
Hi how many times did you train in a week to be symptom free
This is amazing!! It took me over two years to understand that I had this issue. I play soccer and was running 5k’s at the same time and couldn’t figure out what was going on. I changed my running to shorter, faster strides, I stopped stretching it and strengthened it instead. It finally went away. It started barking again last month after playing 3 soccer games because I forgot all about my adjustments 😅
I thank you guys profoundly for this video. I've been struggling for 6 months with hamstring tendonopathy and could never figure out why when I got better and performed certain exercises (Such as lunges or seated hamstring curls) things got worse. The quality of the information on the video is great, as well the fact that you give so much emphasis to regressions really highlights the importance of them, another thing which I've been really struggling with, I always want to jump back to what I was doing previously.
Excellent explanation and rehab solution, You guys are doing superb work!
E3 Rehab is my go-to for physiotherapy. Thanks for the quality videos!
Wow! Thanks so much for sharing this information! I’m looking forward to my rehabilitation and recovery now.
This is great info. Thank you for your time and insight!
Thank you so much for this! I ve had for a while some pain in that exact area, not that serious though. Now that the season is over I ll get into these exercises for sure
Thank you so much for the free information! Very much appreciated. I really want to get back to consistent deadlifting without the nagging pain, and I believe I may have found the information I'm looking for.
Outstanding video, thanks.
Had this injury on and off for the last 5 years. More on than off. Ready to just cut my leg off at this point.
Don't cut your leg God will heal. Have Faith please
I’ve had mine for 7-8 years, went to sooo many physio in different countries and nothing worked and they were clueless. I think I finally figured it out from this video, tho i do feel as well at times that im ready to cut my leg😭
@@NedaB133how did you manage to recover
@@NedaB133 me too. I have bilateral PHT and had it for 5 years on the right and 8 years on the left. Awful awfully depressing condition.
This is fantastic. I am a (pediatric PT and have been considering going to my MD for an MRI, injections, etc. Thank you for this clear review of the research and then progression of exercises.
Great info and presentation, as usual. Thanks for the free info team! Your videos have helped my tremendously in rehabilitating my entire left lower body side of my body after years of mobility after an abdominal injury. I would love to see a similar video about focusing on different regions and sides of the abdominal area. My left side was injured and I have had a hard time getting the left side of the abs to activate and grow as much as the right side. Your videos really stand out as professional and well thought out, when compared to the others on TH-cam.
We have a video about abdominal muscle strains.
Thanks for this superb content
So thankful for this video. Awful condition without a ton of awareness. Appreciate the details outlined here.
Excellent video 👏🏻👏🏻👏🏻
Thank you! Best video I've seen. Thank you for the case examples. That give me digestible to-dos. My PT should have shown me this video, THEN started my rehab regime, rather than just said, "do these 3 exercises ?/week and see you in a week or two".
Been dealing with this on and off for a few years now. One exercise that works well with low pain for me is attaching a band on a pull-up bar, laying on the ground and doing single leg curls with the band.
One of the Best videos on this issue on the internet. Yet, I have to say - having this injury for a Long time - your other video on this topic is Even better for the severe cases with strong pain. This might be very useful for those with only mild symptoms. If you start too aggressive, you will flare it up completely. But in any case: THANK YOU so much for these videos, so important, they really changed my life!
Thank you for this incredibly educational content 👌
Thank you!
Gear! Thank you
Good explanation ❤❤
Thank you for this complete video and all the valuable information 🙏
Thanks a lot.
Thanks ❤❤
Yeah, I’ve been dealing with this for almost 20 years. Just gets worse every year and can barely walk now
i actually had this pain for a month and found that goodmornings with a barbell and addiction exercises felt amazing too but i think my pain was more on my semimembranosus maybe? thats why the addiction felt good? im a Kin student so im no professional, but i just used my common sense to help me out and its good to have a video from u guys to confirm i formation cause i really couldnt find a lotta info or research on this that helped, deadlift with a light kettle bell helped but was prob the most painful during the exercise but i felt great after. thanks for the video :)
Thank s
I actually got this condition from aggressively stretching my hamstrings to prevent lower back pain. Fixed that, but then I got zapped by this mofo. Pattern - ice and rest (no cardio or weights) for three days...feel better...2 mile walk -> pain flares up to 5. I hate the sleeping pain on the hamstring.
Thanks for the detail and info. Similar approach and exercises for distal hamstring tendinopathy?
could also be sciatica from the lumbar. I got prp injection to the hamstring origin and it helped a few weeks later. stretch hip flexors to help anterior pelvic tilting that stretches the hamstring
I started PT for PHT this week. My second tendon injury to go into tendinopathy. Arg.
This helps clarify what exercises my PT is giving me and why.
Thanks.
Much appreciated video. I watched your old one and they both give me hope I can sort my condition out over time. I have it severe in the mornings especially and have very limited, very painful movement (about 4 months now). Sitting and driving and getting out of my car is pure hell. So thank you loads for putting together this extremely informative package. It will help countless who are lost without proper guidance from overwhelmed health services.
Just one quick query - the old video lists x4 stages (isometrics/isotonic with small hip flexion/isotonic large hip flexion/energy) whereas this seems to bypass the small hip flexion and incorporate it with large flexion top reduce to 3 stages - do I have that right?
PHT is BRUTAL. I pushed way too hard on piriformis/hip flexor stretching before I was fully ready to work into it. This led to the issue.
It was slightly nagging me the past month and then I felt it light up recently during Bulgarian split squats. It's been really sore ever since. This feels like one of those injuries that takes MONTHS to heal. What bugs me the most is that it wasn't even training related and happened during stretching. 😂
Thanks
Thank you!
thanks so much for the video, ill start tomorrow.
i want to add that eating food rich in collagen is also SOOO IMPORTANT to heal the tendons, so to everybody who have similar injury make sure to eat canned sardines i mean all of it with the skin and bones also Beef Bone Broth
may ALLAH heal all injured people, peace.
Great video. Been fighting the demon PHT for 10 months.. next week should be last stage.. hopefully the end.
Little did I know it was not the end but it is improving constantly. Good advice in video. Still fighting
Great information! Can I just clarify with stage one bridges should I be holding for 30-45 seconds or is it more to do with reps?
could you please do a rehab tutorial on adductor magnus tendonopathy? i read that adductor magnus does adduction, rotation, and hip extension, so im not sure if tendon exercises for proximal ham and adduction will do (already doing them), or if there is something targeted for magnus tendon? im particularly interested in rotation exercises, because my tendonopathy is overuse caused by dish washing, in which i lean on my left leg and twist my torso left to set dishes down. i can feel that specifically magnus is affected, and that it differs from current proximal ham and hip flexor tendonopathies.
Really great video, much appreciated! One question - do you recommend any fascia release/massage on the tendon (or general hamstring) to accompany the rehab exercises?
Wondering this as well
Real quick regarding the isometric scheduling at 11:10. Are y’all saying to just pick one of the various exercises and repeat it 7 days a week? Or am I doing a different exercise every day? Thanks.
I’m playing soon. Tweaked my hammy grade 1 weeks ago but no pain just loads let me know it’s there. I will wrap it up and pray I don’t get worse. Always stopping fast while running and rarely running only does it bite me.
Would a box squats wirh a slow 313 tempo, progressed with reps then weight. And glute bridge variations progressed as mentioned here be appropriate and enough to rehab proximal hamstring tendonitis over time? I ask because im dealing with glutial tendinopathy as well and need to rehab both at once, so finding movements i can tolerate for both is hard.
Valeu!
Thank you!
My question is. If one is doing Deadlift or have added weight etc, how much weight should one aim for before knowing they're ready for the next phase? Eg, half body weight for Deadlift?
Great video, but I would suggest you should probably suggest the bridge where you move up using two legs and then lift one leg up into the air and hold with one leg for a few seconds and put your second leg back down and then slowly come back down on both legs, this I found was a better halfway point as I found the hamstring was getting pulled from trying to raise up from one leg. 🙂
For me personally this has been a terrible injury which has finished my running. My advice to anyone who suspects they have it is to not try and run through it as for me this only made the injury worse. Also find a physio who knows what they’re talking about as the one I initially went to never diagnosed me with this injury and gave me poor advice on how to manage it.
How often should the 1 rep self assessment be done during the entire rehab program?
Can clarify how this condition differs from ischial bursitis? Are they often confused due to similar symptoms? Thanks.
So, in brief, it's about strengthening the hamstrings and stop stretching them. Is that it?
Can you guys make a video about ischial bursitis?
I can’t tell if I have this or PHT or both lol.
I've been dealing with this proximal hamstring tendinopathy for almost a year and it keeps coming back, yesterday i was running and i did some stretching in the evening when i went to bed i felt pain, regarding the treatment that i did in the past i did some exercises (hip thrust, leg curls..ect) i avoided streaching and heavy load after 2 to 3 weeks the pain disappear, what should i do?!
I don’t know if I got this, but I was snowboarding and had to jump off. I was basically running really fast downhill and felt lots of pressure around my glute hamstring area. Would that be a cause for this condition? Thank you
a lot of people seem to have this for a looong time. what are the realistic channces this gets better with PT and at what point do we need to consider other options like needling. etc
I kinda started with the conditions as video but the discomfort radiated downwards to the middle of my hamstring now...anyone got an idea? i didn't pulled or strained anything from my soccer but the discomfort/pain started like the next day after a game...many thanks!
So I am having these painsensations when squatting and deadlifting (last third on the eccentric). I used to have a 330kg squat and deadlift, raw in competition sub 90kg bodybweight. But the cronic pain reduced that drasticly and I have not found a way to get rid of the pain for 4 years now. Everytime I try to increase load over long periods of time little by little it gets worse again very soon. Any Ideas? I had 5 MRI's of the area with little to no Diagnosis. Also trocheanter Cortison Injections with no result. I am happy about any suggestions!
My pain is lower than that. Doesn't seem to be any videos on that.
This exercise is applicable to piriformis?
Thanks!
Thank you!
@@E3Rehabhello! Just wondering if you’d recommend this same plan of action for proximal hamstring tears? I have a partial tear but my MRI also indicates tendinipothy
Single leg dead lift is what caused my issues on one side 😅😅😅
I hate being injured. It's pathetic that the muscles fail so easily. Makes no sense. Why are we the dominant species on this planet?!
Aw buddy I feel ya. I feel like animals in the wild with a muscle injury like this will just continue to use it until they can't run any more, at which point they get eaten by a predator. There is something to be said about using human intelligence to learn to optimally heal from injuries, and about living in human societies that allow for us to rest a muscle for as long as needed before returning to activity.
Anybody here have pain/discomfort in the very inner low butt it feels like it’s on the bone. Whenever I rotate to swing for baseball i feel some pain but mainly stuck.
Sorry, one more question. As a Martial Artist it involves a lot of hamstring stretching to achieve high kicks etc, when should I re-introduce stretching, as the info is not to stretch with this injury? Thank you.
Hi! I'm not E3 Rehab, but I'll try to help you...
In stage 3, when you can do jumps without problems you should already have a strong tendon. You can start by including basic kicks (front kick, roundhouse kick and side kick) with pain 1-2/10 for 2 to 3 days per week. Do it slowly and controlled.
Prioritize more to improve in those basics kicks and in strength (more strength = more elasticity). Later you can think about including static stretching.
Does this mostly apply to distal hamstring tendinopathy as well? I'm assuming it generally does
The principles are similar (i.e. activity modifications & load management) but the application of the exercises would be different. For example in proximal hamstring tendinopathy, knee flexion based exercises (i.e. hamstring curls) are generally well tolerated early on. In contrast, these are typically too advanced in the early stages of distal hamstring tendinopathy.
I have seemed to develop proximal hamstring tendinopathy following a hamstring tear and now 9 months later, even with doing everything mentioned in the video, I still experience pain on a daily basis. I play competitive football and this condition has completely impaired my abilities to play. Will I ever be able to regain my speed I had before the injury or is this something that I will have to live with?
try PRP plasma treatment + exercise
Did you ever seem to get better? I’m dealing with the exact same thing after a hamstring tear. Would really appreciate your reply. Thank you
@@clayhorning1241 Only very slightly. I also realised that most if not all pain is coming from the sciatic nerve which is likely trapped/irritated due to the scar tissue formation following my tear from more than a year ago. Thats my educated guess but I still don't know how it got this bad. These days pain depends on the day. Sometimes its a 7/10 and sometimes I barely feel it.
As for during sports, I push through it no matter what. It definitely affects my performance even if only slightly and I'm still struggling to fix that / get to the technical and physical point I was at before all the injuries. It also ruined my 1st chance at signing a contract, so it's obviously fucking with me mentally as well
And for the PHT part of it, I either never had it in the first place or it got fixed by the mountains of strength work i have been doing during the past year and a half.
I still suffer but I have to push through it.
I hope this information helps you on your way to recovery in any way and I really wish you the best
@@mejazo Thank you very much for the reply. It seems like we have very similar injuries. I have seen 4 different professionals and some have said I have PHT and others have thought it was something different.
The most recent person I saw said it was an adhesion (from the scar tissue) and it is the nerve that is acting up just like you said. He advised me to do certain stretches, which is obviously contrary to the advice of PHT injuries, and also to not do anything to aggravate it. It has only been a few days of doing the stretches, but it is feeling better… I think. He said the next step is to get a deep tissue massage and try to work out that scar tissue. I have already done some deep tissue work and dry needles which may or may not have helped it is hard to tell.
It has been almost a year since my initial hamstring injury and I am never really at a 7/10 at this point, but that’s because I haven’t been doing as much as I used to sports wise.
Thanks for sharing your info with me and let me know if you want to discuss more. Best of luck 🍀
@@clayhorning1241 The main advice I got was to get shockwave therapy, not that expensive, at least where I live, and available at almost any doctors office.
I don't know if it actually helps since sadly I'm still fighting to get an appointment somewhere due to the incompetence of some staff and doctors. It's really my last non- invasive chance at fixing this injury.
I'm no doctor, but from my experience my recommendation to you would be to try and get shockwave therapy if you can and to definitely try out hamstring / glute specific strength training.
If you're lucky, 3 months and you'll be pain free and even stronger than before.
Worst case scenario you'll get minimal pain improvement but at least you'll be strong enough to not re-injure the hamstring and depending on your pain level, you may be able continue playing your sport at least to some degree or even fully (although it will definitely feel different and performance will vary)
As for stretching, it won't really fix anything, but may provide short term relief.
Deep tissue massage is more short term relief as well and I wouldn't recommend it if you have to pay to get it. I had the luck to be around physiotherapists all the time and can tell you, it didn't fix me
If you have any questions, feel free to ask, I unfortunately have a lot of experience and knowledge with this injury
(This is me assuming your goal is returning to sport as well)
How'd you know I had this pain yesterday 😂
Me too! I think he's psychic!
Wow crazy algorithms
No states for me 🤦🏿♂️
Hi,
Thanks for this video, it's the best one I saw about hamstring tendinopathy. I've got 2 questions though
1. For the daily assessment excercise of the pain level, we just do 1 rep or more?
2. I suffer from distal hamstring tendinopathy, I assume it's mostly the same rehab excercises except long lever is preferred over short lever to target the distal part more?
Thank you again for all your great videos.
sitting 8h per day + playing beach volleyball (squatting and sprinting a lot) + doing yoga = ouch
btw this video is brilliant, i'll definitely rewatch it multiple times
People of intelligence here?