Three Simple Distal Hamstring Tendinopathy Exercises
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Distal hamstring tendinopathy can often be confused with other injuries or conditions that cause pain around the back of the knee. Learn what causes distal or lower hamstring tendinopathy and what the symptoms are. We also demonstrate three exercises that will improve your strength and control around the knee.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
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This article also has some detailed descriptions of exercises for lower hamstring tendonitis: www.sports-injury-physio.com/...
📚Chapters:
00:00:00 Introduction
00:01:16 Anatomy
00:03:52 How do the hamstrings work?
00:04:48 Causes of lower hamstring tendonitis
00:08:21 Symptoms
00:11:48 Other conditions
00:13:44 Diagnosis
00:15:56 How long does recovery take?
00:19:02 Treatment overview for lower hamstring tendonitis
00:20:21 Relative rest
00:23:00 Strength training guidelines
00:26:29 Exercises for lower hamstring tendonitis
00:27:03 - Bridges
00:30:57 - Hamstring curls
00:37:16 - Romanian deadlifts
00:39:21 Rest of the body
00:40:38 What exercises to avoid
00:41:46 Increased neural tension in the sciatic nerve
00:43:01 Supportive insoles
00:44:17 Shockwave
00:44:52 Injections
00:46:30 Surgery
00:47:09 How we can help
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References:
Brukner, P, et al. Brukner & Khan's Clinical Sports Medicine. Vol 1: Injuries. (2017) McGraw-Hill Education. (Links to Amazon)
Chan, W., et al. (2016). "Calcific tendinitis of biceps femoris: an unusual site and cause for lateral knee pain." Case Reports 2016: bcr2016215745.
Sederberg, M., et al. (2022). "Distal semimembranosus tendinopathy: A narrative review." PM&R 14(8): 1010-1017.
Oyasato, T. (2021). "Lower Extremity Strengthening, Neuromuscular Re-Education And Graded Activity For A Runner With Distal Hamstring Tendinopathy: A Case Report.”
Akhtar, M. A., et al. (2020). "A rare case of calcific tendinitis of biceps femoris presenting with lateral knee pain." Journal of Clinical Orthopaedics and Trauma 11: S660-S662.
Manning, B. T., et al. (2015). "Diagnosis and management of extra-articular causes of pain after total knee arthroplasty." Instr Course Lect 64: 381-388.
Yoon, M. A., et al. (2014). "High prevalence of abnormal MR findings of the distal semimembranosus tendon: contributing factors based on demographic, radiographic, and MR features." American Journal of Roentgenology 202(5): 1087-1093.
Bylund, W. E. and K. de Weber (2010). "Semimembranosus tendinopathy: one cause of chronic posteromedial knee pain." Sports Health 2(5): 380-384.
Krishna Sayana, M. and N. Maffulli (2006). "Tendon injuries." Football Traumatology: Current Concepts: from Prevention to Treatment: 165-182.
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I've literally been dreaming for someone that has this much passion on the subject that they can properly delve into each and every single aspect of the injury. Thank you so very much for this video.
You're welcome, and good luck with your recovery!
This is exactly what I have. Thank you for the video. There are literally no other TH-cam videos for this condition, so I was feeling hopeless about this. But you went ahead and made an hour long video. So thankful!🎉
You're very welcome!
LOVE THIS!! just what i needed!💯🙌🏼
The best video on the topic on earth
Thank you, Thank you, Thank you
Absolutely the best I've ever seen, you are amazing at sharing knowledge!
Glad you think so!
Wow this is the answers ive been looking for
Thank you so much for this whole video.
You are welcome!
My gratitude to you- SO helpful!
Glad it was helpful!
Fabulous video. Incredibly helpful.
So glad!
Your videos are always so well researched and articulated. Thank you for providing this information and all the effort it takes to create this!!
So nice of you!
Such a well-explained video. I am so grateful to you for taking the time to give us details
You are welcome!
Incredible video, thank you so much for all the detailed information!
Our pleasure!
Thank you Maryke (i hope i wrote it well).
Your video was brilliant.
Thank you to spend time on this rare and terrible injury in the most completed and scientific way.
You are an angel.
God bless you 🙏
Great video - thank you very kindly for sharing your expertise.
You're welcome!
Great video. Just what I was looking for.
Great to hear!
Really appreciate your work .
Thank you very much !
Welcome!
Great job ❤
I started getting it towards the summer between my sophmore and junior year of high school and neglected treatment because there was only pain after activity rather than during. I also didn't have a parent that would drive me to a physical therapist or anything. After seeing this video I could cry tears of joy, but I also feel very anxious because of the potential restructuring of my tendon because I neglected treatment for easily over a year. Played soccer and basketball back to back for 2+ years which I believe to be the eventual cause.
Excellent video. Thank you very much
You are welcome!
@@SportsInjuryPhysioreally informative. I want to get back to distance trail running. Did have a 75km ultra planned in 3 weeks but will probably not do it, or just walk it. Long cut offs, then plan to run it next year.
Brilliant clear and reassuring thank you
You're very welcome
Thank you. Very well done!! 💪🏼
Our pleasure!
Hamtring stretches are the reason I have tendinitis in the first place. Thank you so much for the informative video
You're welcome.
Awesome explanation, thank u!
You are welcome!
amazing video worth every minute.
Wow, thanks!
amazing video. so detailed and helpful. well worth the time!
Glad it was helpful!
Thank you for such an amazing video !
You are welcome!
Thank you so much. You are just amazing and fully focus on one specified topic with useful information.
You're welcome!
This is spot on to how I feel. What a great video.
So glad!
Excellent explanation, a true professional 👏!!
Thank you kindly!
Thank you so much for This video. You are probably the best on this subject in the TH-cam community.
Wow, thank you!
Amazing video, great presentation and detailing... Of all the noise on there on YT, this stands out to be precise and the most relevant video with end to end issue resolution advice. Thanks.. I have acute pain and my ortho has prescribed anti inflammatory medicines and rest for three weeks and assured that this issue will be recovered. 🤞
Great video, thanks a lot.
You are welcome!
Best knowledge and explanation on TH-cam. I am watching many of your other videos and wish they were available/discoverable 6- 7 years ago. Whenever I am free later, would love to collaborate with you in translation to Hindi for huge Indian audience who don't have this level of info.
Thank you so much for this! I learned more about what to do for my injury from than I have been from seeing a PT in person. I did the bridge exercises last night and I could tell they definitely engaged the right area. I was scared I did too many because my injury was pretty sore going to bed last night, but I woke up with less pain than I was a few days ago. So thank you ! I'll keep at it!
Great work. This helped me get identify the source of my pain and gave me real solutions to help it
Glad it helped!
Really good video, thank you
You are welcome!
Thank you 🙏🏼
You’re welcome 😊
I just want to say thank you. Ive been suffering from this for almost 2 years and there are so little resources out there. Thanks for the video
You're welcome!
It is very interesting about the squeeze, I like that and I will be doing this workout I need this very much
This is a phenomenal guide. I was worried I would struggle to find a video that was specific enough for this issue. Very well done - Thank you so much!
You're very welcome!
Wow, this was great information! I've been struggling with this for a few weeks now and no physio has been as thorough as this in identifying.
Glad it was helpful!
Very nice video, I do it similar with my patients and I recommend them too to not stretch but use foam rolling instead of that
It's 2nd time that i've found your content is the best. You helped me to heal and i appreciate your work.
Happy to help!
Fantastic video! This was so educational. I was feeling frustrated with various muscle imbalances and my PT's giving me different diagnoses. This has definitely filled in the gaps and I can start attacking my recovery the right way. Thank you!
You're welcome!
awesome video!!!!
Thanks!!
Great video and presentation! I'm going to a physio after watching this, but it's most likely this. Been struggling to find information on my symptoms until I find this amazing video, you're giving such in depth and nuanced advice. Worth gold. Thank you!
You're most welcome!
I dare to say that that your video is the best i 've seen. Full coverage of the subject, from the anatomy to possible solutions with pros and cons. AND References! A true scientific approach...(As someone who works in pharma industry i couldn't be more impressed). Vere very well done!
Thank you for the kind words!
Thanks
Thank you very much for your support!
That is absolutely incredible advice. Thanks so much. This is exactly the symptoms I have. Pain in the arch, Peroneus on both sides, lower hamstring and glute. Off to the physio tonight and I'll be trying your exercises in a few days.
Good luck with your recovery!
Thank you for your videos! Lucky for me, I get to learn more about the body by recovering from this from you!
You are welcome!
Wow. Very thorough and passionate! I've always had a feeling that the hamstring stretches were causing more issues. I definitely started mine prematurely. I wish General practice physicians were this thorough! One can indure months of co-pays and deductibles and still not get this type of guidance. Thank you so much! What a blessing
You're very welcome!
I've been trying to understand my injuries for months, my physio never really explained my ultrasound results like this. My current loading exercises still gives me quite a bit of pain, hopefully with this approach I can get back onto the bike soon. Brilliant video. Thank you so much!!
Good luck with your recovery!
This is an awesome video. I strained my semimembranosus tendon 2 weeks ago. I think I will give these a shot.
Me too, had mine for two weeks now when I did some hill sprints 😔. Update me about your recovery.
I find this video pure gold! thank you so much for the detailed guidance! looks like I suffer from biceps femoris tendonitis and when I stretch the leg and try to work tight hamstrings it feels uncomfortable. The choice of your exercises (as you can do it at home) is very thoughtful. 47 mins is not a short video to follow through, but it was worth every minute. I felt even more irritated with classic hamstring stretches. Subscribed.
Thanks for watching, and good luck with your recovery!
Thank you so much for this video.
I’m 29 yo and a year ago I injured my hamstring in both legs during an exercice in the gym. Ultrasound did not find any abnormalities but I was still diagnosed with distal hamstring tendinopathy by the sports doc.
It has been hard dealing with this injury. The only hobbies I have and enjoy are sports like hiking, running and going to the gym. I can’t do these the way I used to do, and I’m always in pain afterwards. Sitting for longer periods on a hard chair or in my car can also be aggravating. Mentally it has been tough.
I went to a local fysiotherapist (kinesist) for 8 weeks, 4 months after the injury but I only got massages there and one exercice to perform at home - a Stability Ball Leg Curl - which was too aggravating. So I gave up on the rehab and just hoped for the ‘wait and see’ method which has improved my day to day symptoms but didn’t give me improvement when performing sports. Cortisone has been proposed by the doc but I refused this for the moment.. MRI might be scheduled.
Your explanation and advice on this topic has been the first time in months I’ve had some hope that distal hamstring tendinopathy might be treatable and there is light at the end of the tunnel. I will start with the exercises u described and might visit a sportsphysio in the near future. I want to be able to exercice pain free again.
Bedankt!
Thanks for sharing, and good luck with your recovery!
Been suffering bilateral distal tendinitis now for 9 months or so, been rehabbing from hospital physio, but no advice on not straightening out leg on hamstring curls, leg raises etc, which as you say can really aggravate the tendons and does, thank you for excellent advice, a brilliant video, I shall adapt my schedule to suit. Just started with ECSTherapy last week, no pain during session, but next day pain in both knees was full on, next day seemed much better so fingers crossed, don’t apologise for length of video, most informative out there as, doesn’t seem to be a lot about this injury. Thank you.
You're welcome, and good luck with your recovery!
I’m going through medial & posterior knee pain as we speak. It only hurts after running or exercising!
I am going to do MRI soon but this was extremely educational video and I’m grateful of your channel.
I will try to implement all what you advised in this video and hopefully I see improvements in weeks to come!
Thank you for your incredible and immense help!
Best of luck!
Hi, I think we have the same issue, this started when i begin training for half-marathon(doing some slow and easy runs). the back of the knee and inside gets tight.
Doing the single leg bridges helps. at the moment after 5days without running, the pain is somehow 70% gone.
let me know what happened to you MRI.
God Bless you, thank you 🙏
What an insightful video! The explanation was exceptionally clear. Two months back, during an indoor soccer game, I accidentally kicked the floor instead of the ball due to the uneven turf. Initially, I felt pain behind my knee, which subsided after a few days, except when I exerted resistance on the lower hamstring. Despite this, I decided to return to play, still experiencing some discomfort. Now, I'm noticing new pain at the lower hamstring tendon and on the side of my knee. Although my physiotherapist is excellent, the explanation didn't fully resonate. Nonetheless, I'll diligently follow the prescribed exercises. Thank you immensely!
Good luck with your recovery!
Best video. Thank you so much Coach. I was suffering to much from my lower hamstring tendonitis. Now I know why it causes and how I can recover. And from next time, I will be more careful with my practice session. Thanks again
You're welcome!
i wish that video was out 7 months ago when i had that issue. i did it cause i decided to start running and went from sitting on the sofa all day to running, completely ignoring the signals from my legs. ended up in insane pane in the pes anserine on both legs and 2 weeks recovery. my physio also advised that weak glutes could also cause hamstring overload. great video!
Hello! What type of physiotherapy did you do specifically? I had hamstring tendinopathy and now my pes anserine bursa on the same leg / knee, been a couple months of pain, would you be able to let me know what your physio said?
I love these videos. Its so nice how much work you put in it. Im just like at this state that im looking this videos rather to go to an doctor and get like elektrotherpaie or something eles. You helped me trough my osteitis pubis and now hopefully through my biceps femoris tendienopathie. Thank you and greetings from Germany !
You're welcome!
What do you think about Nordic harmstringcurls? After watching this video it should be a good exercise, because it also strengthen the eccentric of the tendon or am i wrong? Obv. It should be an exercise for the late state of the Rehab
10:23 described my situation perfectly. I'm a soccer player and only have pain AFTER activity, on the side of my knee. At first my problem was diagnosed as "Illiotibial Band Syndrome," then later was diagnosed (by the same sports physical therapist) as "Hamstring Tendonitis." The pain is right where the I.T. Band ends on the side of my leg and I wasn't sure that my problem was Hamstring tendonitis, but after hearing that a symptom of HT is pain AFTER activity, I feel more comfortable about the diagnosis. I've been trying to find any information about pain after activity, and this is the first source that actually mentioned this.
I was starting to feel the same pain the past two weeks when I was recovering from a hamstring pull. I have not felt it since I started playing soccer 3 days ago
Same. This sucks 😢
Thank you so much for yhe knowledge! ❤ At the moment where i injured myself at work and GP's are unable to see me, private i cant affort and all tasks at work are requiring movement so i am not even able to make money. A&E are saying you dont qualify. I am left with nothing if amazing people like this lady were not sharing their knowledge. Thank you so so very much! ❤ 😊
You're very welcome, and good luck with your recovery!
Thank you so much for this video! I’m working with a PT and he explained it really well, but I like getting even more info. I started running again (only a mile vs my usual 6-7), and I was worried I shouldn’t because I could feel the tendons a bit. I don’t see the PT until next week, so watching this put me at ease-it’s not uncomfortable. A mile at a slow pace seems okay 😊.
You got this!
Genuinely appreciate the time and effort that went into this video.
I've had an unhappy triad that was diagnosed as 2nd grade MCL, treated as so for two months then another injury lower hamstring tendonitis that I've been using hydro and physical therapy for about 2 months now.
Things are much better, pain is going away and strength is increasing, but to go back to playing soccer, does the pain have to be 0% or would I risk having a complete ACL/MCL tear?
The pain doesn't have to be 100% gone but should usually only be like a niggle rather than proper pain. The important part is that your rehab should have built up to the point where you can actually do exercises and activities that are at an intensity and complexity similar to your sport.
Thank you for your response. I'm at the niggling part of recovery at the moment with my triad.
The tendons behind my knee are still stiff but the range of motion has increased to about 90% without pain. The stiffness always goes away after warming up. As I understood from your comment and video, I could focus on the exercises you presented along with other PT concentrating on soccer movements until the therapist feels I'm readyto go back to football, correct?
Absolutely fantastic video! I can't thank you enough!
I have flat feet with overpronation. I ran a 10k for the first time and my hamstrings started talking with all the symptoms described here. I already started very light deadlifts. This gave clarification and reassurance about my approach.
I have this from dancing, my thought happiness was gone , good to hear that I should continue with low load
I've been trying to understand what exactly this pain is on the outside of my knee for the last year. This video clearly explained it, my biceps femoris tendon is inflamed. It only hurts when I sit too long or stand too long. I exercise 6 times a week, 4 times with weights. I will incorporate your exercises in my regimen. Thanks so much for the very detailed explanation.
You're welcome!
Thanks for the in depth video! I ended up getting pretty gnarly tendonitis in my left biceps femoris from laying leg curls to the point where even bodyweight curls hurt, so I completely backed off. Went back to squatting to avoid hamstring use and somehow managed to make it worse than it was before. I'll give relative rest and glute bridges a try and see if I can allow for better recovery!
You're welcome!
What an amazing lady! What a superb knowledge! Thoroughly explained! I am suffering with one leg pain over a year now, saw many doctor's, had physiotherapy with 3 different physios over the past 6 months but nothing is helping. None of these people seem to be having even 30% of your knowledge!!! How can they rehab patients and call themselves professionals!. That upsets me!. Where are you based? I would love to become your patient😊 God bless! You are amazing lady!!!! Mariana
Hi Mariana,
Thank you for the kind words! I don't see patients anymore (rather focusing on making helpful videos like this one) but we have a team of very knowledgeable and experienced physios who see patients via video call, so it can be anywhere in the world. More info here, if you're interested: www.sports-injury-physio.com/
Thank you so much. I will try to get in touch soon. Is it possible to speak to you though? Thank you
Excellent presentation ,clear and informative.May I ask if you talk about myofascial pain syndrome physio?
I am not aware that I mentioned a myofascial pain syndrome physio - if you let me know at what point in the video I can check and clarify
What a brilliant video! Thank you so much. If I can ask:
Should a 'load' day during rehab include a form of bridge, curl and deadlift? Or is this typically too much?
Totally depends on how sensitive yours is and where you are in your rehab - I usually start my patient on bridges - then add in light curls and lastly deadlifts - so they can eventually do all in one session but start really light and build over time.
@@SportsInjuryPhysio Thank you for the reply.
thank you for this video on lower hamstring issues. I had a stroke last year and fell when I got home from the hospital. I landed with my right leg bent so that my calf was touching the back of my leg. I had no idea why my tendon behind my knee hurt all the time and prevented me from making a full recovery (walking). I'm still in a wheelchair because my knee buckles when I walk. I'm going to do some exercises to help my recovery.
Good luck with your recovery!
What injury or over doing it in a sport (pickleball) might effect behind the knees and the groin area?
Great video. Your thoughts when curls result in cramping (event without any weight)?
That is usually because the muscles are pretty irritated and often happens in the inner range (when the foot is closer to the bum). Things that can help is to limit the curl to the range that does not cause cramping (so avoid that last part) or to massage the mucles before you start. Later on it usually normalizes and you can do the full thing. Stretching can also help but this is obviously not always a good idea when you have a tendinopathy so it may only be an option once you've progressed in your rehab and the tendons start to tolerate it.
Hello, I have been struggling with distal hamstring tendinopathy (bilaterally) on and off for months. I have tried deadlifts (>225lb), bridges (unweighted and weighted up to 135lb with barbell), hamstring curls (both with band and machine and eccentric movement) with only limited success. Maybe I will try shockwave or injections. Or request a consult with your clinic. This is the best video I have found on this subject. Thank you very much
Good luck with your recovery!
What a great video and thank you very much!!! Would this hamstring tendinopathy cause swelling of the knee? And difficulties of going upstairs? Felt sharp pain around the area where you are describing in your video while playing soccer. If i rested, i felt better. So went out and played and then came home with (or the day after) with a swollen knee. After several repeats of this i finally gave up. No progress after 8 PT sessions. My therapist has been working on my glutes. Very frustrating!! Perhaps I will try your exercises. Thanks again.
It might cause a bit of puffiness around the tendons but not a lot of swelling in the knee itself. If you felt a sharp pain when you injured it the first time, it may be that you've torn something actually.
If you want help with your rehab, 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/
Do you reccomend any type of stationary biking at all?? I am recovering from a strain after having arthroscopic surgery . I strained my lower hamstrings last sept .I rested for 3.5 months before going to therapy. I did basic bridges and leg lifts and rom. I have been in PT for 5 months and I am still dealing with not being able to straighten my leg fully with my own strength. I can straighten it by lying it flat or hanging it off a chair with a slight weight on it.But I am still feeling a pulling in the back of my knee when trying to keep it straight and doing leg lifts. I still feel it buzzing and spasming when I work it. (pt home exercises). Its still weak. I think I need to just get back to the basics in this video. Would a bike help at all? Thanks Barb ps Great video
Thanku so much for the informative video.
I'm a yoga instructor. I've been having this pain behind the knees for quite sometime.
Can overstretching be the cause of it?
Yes - overstretching in yoga can cause both distal (at the knee) and upper hamstring (at the sit-bone) tendinopathy
@@SportsInjuryPhysio thanku for ur response. Rest and the strengthening exercises you recommend in d video are the tools to recovery?
This is a great video, I’ve been going through mysterious knee pain for the past 2 years and tried MRIs, physical therapy, rest, you name it. I come from an athletic background and I’m made of glass so I’m pretty knowledgeable with rehabbing injuries but this has been far tougher. My MRI scan showed the beginnings of an osteochondral lesion, but my Ortho thought it was such a minor lesion that the recovery shouldn’t be this hard. I pulled my hamstring a couple months prior to the knee pain starting up, and now think this has led to the OC lesion and also outer lower hamstring tendonitis (bicep). Do you think it’s worth a shot to try PT for lower hamstring tendonitis? I feel like I’ve got nothing to lose, my next thought would be plasma or stem cell injections.
Rehab is always worth a shot as it works in most cases of lower hamstring tendonitis.
Hi, thank you for this great video. I’m a runner, and It has helped me work through and heal my tendonitis. It’s very common for me to blame my running injuries on my shoes, but would you say that this lower hamstring tendonitis could be a reflection of my shoes? Currently my shoes are pretty new, only about 200 miles, and I have had my shoes kinda specifically picked out for my specific arch but there are obviously other shoes with that same arch style. I’m wondering this because I have never had this issue with any other shoe I have tried. I would love you hear your feedback. Thank you for these great videos they really really help me ❤
This is usually down to training error - I've not seen a case caused by shoes.
Thank you for the great video, you describe precisely what I have after running 12 km..I started running a few months ago and normally I run between 5 and 7 km, 3 times per week and one day I felt in a good shape and I run 12 km..it wasn’t a good idea :(
Thanks for sharing!
I have lower biceps femoris tendinitis that I got while recovering my knee post acl reconstruction. I'm really struggling to continue my recovery. I'm at 10 weeks post op and 8 weeks into physical recovery. I don't know where to go from where I am 😔 I'll show this video to my trainer. Thanks for this. Very informative!
You're welcome!
This video is the best out there for tendinitis! Can I continue doing short runs like 2km a few times a week or should I rule out doing anything that will engage my tendon, if not having to rule them out should I take cautions like increasing cadence and decreasing pace? Also, how often should I use a Hamstring curl to help the tendon and what weight would be recommended for this? Thanks
The rule with rehab and exercise (running included) 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
I can't comment on how often you should do hamstring curls or what weight to use - that will vary depending on your specific case. I would be careful with increasing cadence because that could potentially make the hamstrings work harder - I would rather just stick to your regular easy-run pace and observe how it responds to that first.
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
@SportsInjuryPhysio OK, thanks so much for your response. The video has really helped with recovery in the last week. Barely any pain when flexing my Hamstring whilst my foot is pointing upwards, which I had a struggle with. I'll take this advice on board and continue with the Hamstring curls, and hopefully introduce running back 🤞
I play soccer and the one injury that has humbled me is hamstrings. Since I joined the gym a year ago and doing exercises such as curls, I have managed to go for two months at most without pulling it. Otherwise, every 4th, or 5th week it pulls again.
I believe that i stressed my lower hamstring tendon while playing pickle ball (I believe that I may have hyper extended my left knee). Thank you for the three recommended exercises and adjustments based on the severity of the injury and the physical condition of the patient. A question - can i cycle on my Peloton if the tendon does not appear to bother me or get irritated in doing so, while I work on the bridges, hamstring curls and the deadlifts? Thank you -
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
Th k you so much I have been struggling with this issue for months now despite seeing physios. How often per week can those three exercises be done ? In general - as it will depend on the recovery stage. I have been doing some of those already but saw little progress
Usually between 2 to 3 times a week but if you're not seeing progress, you may have to adapt your exercises or do something else.
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
Great Video! So, I play American football and recently I have started to train again and I have started to get this pain recently. But, I have it in both of my legs and only feel pain when sprinting. Does this sound major? Great video again.
Also, I believe I have achieved this pain from doing single leg hamstring bridge isometrics during my workouts
It is difficult to answer your question because:
1. No, it is not something major in the sense that this is a dangerous injury
2. But if you continue to push through pain and aggravate it, it may get worse to the point where it stops you playing
So, you do need to manage it be adjusting what you do so it doesn't aggravate it until it has recovered.
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
Thank you so much for this. Been running consistently without issue for over a year and a half and now I think I’ve gotten tendon pain in the lower hamstring. Stopped running for a few days to recover..
Woah we watched this for the first time at the same time,
Woah we watched this for the first time at the same time,
Trying the relative rest. Went for a short run 5km jog felt slight tightness but no pain. Waiting for a few hours now and there’s still no pain but a slight tightness returning not sure if that means if it’s too much. I’m gonna watch out for tomorrow.
You're welcome!
Looks like 24 hours later there’s no pain and tightness will increase mileage accordingly 😁
Hi, I’m not sure if you will see this comment. But I have a question if you wouldn’t mind answering.
First off thank you for such a detailed video and sharing your valuable knowledge.
In terms of beginning rehab after resting the tendon, should I avoid doing anything where I notice the tendon is under pressure/discomfort. Such as when I do hamstring curls I can feel discomfort in the tendon.
I have been doing exercise to the point where I can feel some discomfort but I don’t keep going when I feel pain.
I guess what I’m asking is if there is a way to recognise what level of discomfort/pain is good to work through and when to know when to stop.
Thanks again.
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 check how your pain responds in the day after and that will tell you if a session is OK or not.
Thank you for the detailed explanation. I've been suffering from this for a year and a half due to repeated sports activity and I was concerned I'm now at a chronic stage so I got a PRP injection a month ago to accelerate the healing process. Been resting for few weeks since and a recent ultrasound showed improvement to an acute stage so I hope to be back by spring. Couple questions if you don't mind:
My doctor also was not a fan of stretching, but my PT instructed me to stretch from the beginning which may have caused a delay in healing. I haven't stretched in a while, but since my injury is now at a later improved stage, do you think I should resume stretching, or should I forgo completely and only focus on things like strengthening, foam rolling, etc.?
Voodoo flossing seems to be a trend, supposedly promoting blood flow to tendon area. But like PRP, there isn't much scientific evidence that it works. Do you have a general opinion on this?
Strength training is the most useful treatment for this. Stretching is not something I would add at this point nor is flossing unless there is a definite benefit identified in your assessment.
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
Hello Doctor, Happy New Year... recently, I have got this discomforting pain (not exactly a pain) at the back of my left knee (right side is fine). I am not sure how to categorise this (under which of your aforementioned cases). Sometime I feel the stiffness on the tendons/ligaments (that are at the side of the legs right behind the knee) and sometimes the muscle between those two tendons/ligaments.
Easiest way to describe this is, I am having some discomfort while swinging my leg sideways (or in general, I can't turn my leg inside like in the pigeon pose as it hurts). The discomfort is all day long but it does not affect my day and I play badminton quite comfortably with this condition also.
Could I have got this problem due to over does of hamstring stretch exercises?
Sorry but I can't tell what it is from your description.
Have had posteromedial knee pain since late in marathon training about 6 months ago. Originally it was a pretty intense "snapping" feeling (a bit like a rubber band) which would happen every 5 minutes or so on my runs, right behind my inside knee. Tried to train through it a bit, but ended up stopping and not racing at all. I've been to the doctor, gotten scans, nothing conclusive. Pretty sure it's not meniscus, as high impact activities actually cause less pain! I try to run small amounts once in awhile now but still have this "aware" feeling about the inside/back of my knee and some pain. Hoping some of this advice works, as I'd give anything to just be able to run normally again.
Good luck with your recovery!
Hi, i have biceps femoris tendon pain but for me it occurs in the more flexed knee position especially while permorming nordic curls (the top part). I was able to do multiple nordics and even now the bottom position feels fine. Just at the start of the movement at the top the pain is really bad. I also do not really have much pain elsewhen. I play soccer and I only feel it slightly in some movements sometimes there but mainly only directly while doing nordics. Do you have experience eith this kind of biceps femoris tendon pain aswell?
This sounds like something my colleagues Kevin or Barry can help you figure out - they are really good with rehab of hamstring injuries of all sorts in sports like soccer and rugby. If this is something that interests you, you can read more about them and the video calls on our website: www.sports-injury-physio.com/
U are really amazing and smart and i wish u would have been my physio,i just know u could have help me,i have question, i have tendonitis in most of my body (patella tednon, achiles tendon,biceps tendon,and i think maybe the sub muscles in the neck) its hard to explain but its strated from my neck causing me not sleep for a long time making my muscle to go away and over to inflamtion in the tendon of the body made my body overrall really weak that i cant get down on stairs without inflamed my achules and patella tendon and its im in that state for 2+ try to strengh them on my own but its just get worse over time, my question is if my tendon can go back to what they used to in the first place after that long time of getting weak and inflamed? I really hope u anwer cuz i really need help😢
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
are nordic curls good for helping recovery with this condition?
It can work later on - it is usually a bit severe during the early stages.
Thank you for this video! I am an avid walker - 4.5 miles six times a week. I recently got a rebounder and after jumping just two times for 10 minutes each time, I seem to have this injury. I will follow the protocol you’re recommending in this video. But I want to ask if there’s anything I can do about the stiffness I feel when I wake up in the mornings and also anytime I sit down for more than 10 minutes and then try to get up. It is so stiff. Is there anything I can do to help with that? Thank you!
That stiffness will disappear as your injury heals - it is caused by the injured tissue creating extra fluid and then, when you don't move, it accumulates and causes stiffness. As soon as you move, circulation improves and it feels better again. So there is nothing special to do other than relative rest + rehab. But just on a different note - I don't know how long ago you injured your knee - if it was very recent - don't start the exercises too soon - it likely first needs rest + gentle movement rather than targeted exercises.
@@SportsInjuryPhysio Thank you so much. It is a recent injury - just 6 days ago. I so wish it would heal quickly. I love walking every day!
I have this and have been going to PT, but am having some complications because of how my foot is oriented. My right hip is retroverted so my right foot is splayed out (duck-like) and I have trouble keeping it straight during hamstring curls. Should I try to keep it in its natural path or should I try to force it so that my foot is more straight-on before doing the exercises? It doesn't bug me with RDLs or bridges, just curls. Thanks in advance!
I don't think it is realistic to try and correct it fully because that will likely just strain your joint - I would correct it a bit and go with what feels most comfortable.