Great video! I have had proximal hamstring tendinopathy for about 4 months now, from hockey. It's just now starting to heal, and this was very helpful.
Great to hear! Keep grinding away. Hockey places huge demands on proximal hams, groin, and hip flexors so need to build up the reserves once you are feeling better!
Great video, I have a home gym and will be trying these this week - I have a cable machine so I can do the first two exercises on that and I have a small treadmill. I hurt my hamstring golfing after taking the Winter off and starting up again recently. All my pain is right side - hamstring (burning off and on), groin, really feel it between my butt and leg, and also a little "heaviness" in my right testicle. Its been about 4 weeks and still no improvement so I am seeing the doctor this week to make sure I have nothing else going on since my testicle feels off, but I have a feeling this is all related to my injury and my chronic lower back and sciatic problems that I have suffered with for 20yrs from a gym injury. Just started seeing a chiropractor again and hoping that will eventually help my back....getting older sucks!
This injury ended my running.It’s been about 12 years now, thousands of dollars on PT, and nothing has helped. I am anxious to try these exercises to see if I can get some relief, and resume running on a consistent basis again.
7 years and still counting here.. absolutely nothing has helped so far.. I'm curious about you progression, if any, with these excercises. Or anyone else's experiences for that matter..
I really feel you (and the others in the replies). 4 years for me; running, and also 25 years of yoga and pilates down the tubes due to PHT and a partial tendon tear.💔Interestingly, none of these exercises have been presented to me in all these years of physio. I'm going to start incorporating them tomorrow and pray they are the missing link... Please keep us posted on your progress, I SEE YOU RUNNING AGAIN!!
That can certainly be a factor. Try unloading the ischial tuberosity (SIT Bones) for a few days like I described and see if your exercise tolerance improves. Long hold isometrics in different positions also. Other things can contribute to this so be sure to get checked out by a good PT. Thanks for the comment!
Great video. Thank you so much. I’ve had this for about 3 weeks. I am training for the Boston Marathon (April 18th). Running out of time 😬The pain is sharp when I run. Do you recommend I run through it or give it complete rest for now? Thank you for sharing these exercises. I will do them. I really hope I can run the marathon.
Hi! Thanks for this video. I’m a 400m track athlete and I was just diagnosed with proximal hamstring tendinosis through ultrasound - it’s a partial tear. Have had inflammation and pain for a number of months. I’ve had trouble finding information on tendinosis over tendinitis. The leg is so weak now, with very little force production capability. Would be so interested in hearing your thoughts on rehab - ortho recommended PRP shot that I can’t afford, and otherwise said to rest. Would these exercises be ok for this condition? It feels like even after weeks of rest everything aggravates it.
I've had chronic hamstring tendionopathy for 8+ months now and can't seem to get rid of it. Do you think my top running speed and acceleration will be permanently impaired due to this condition?
Sitting on a hard chair and place the lacrosse ball under your thigh, moving it around until you find a tender spot. I have heard this can reduce muscle tension and break up scar tissue..
I think this is what I have, but because I also have pain in my glute around sit bone area, as well as upper hamstring (right leg), I'm not sure if it's proximal hamstring or gluteal tendinopathy, but when I try to do my normal hamstring stretch by sitting on the floor with my right leg straightened, I really feel it on the upper hamstring towards the right.
Ok so I need help 😣. Sitting = no pain Squats = very little pain Lunges = lots of pain right side! If my right leg is forward and I bend over, I have this sharp pain in the deep glute. I know you can't diagnose as such but is this indicative of PHT?
When I stretch my hamstring, it is extremely painful and the pain extends to the muscle in my glute above where the leg bone meets the pelvis. Interestingly, the pain is greatly diminished if I massage the pain in my glute while stretching. No matter how long I stretch, the hamstring immediately tightens up as I start to run. Does this sound like proximal hamstring tendinopathy? For the past 2 weeks I've worked out on an elliptical with no pain, but still have the same pain when I attempt to run.
Good analysis by you! I obviously can;t diagnose over TH-cam comments but it certainly sounds like it could be that. Follow a strict tendon loading protocol and you should make some nice progress! Load it especially in the long position since that's where you seem to have most of the trouble. So seated hamstring curl would be much better than lying on your stomach to facilitate a stretch. Straight leg deadlift/romanian deadlift would be essential
I got this Injury about 2 weeks ago from soccer training. In 10 days I have a soccer game. It only gets aggregated when I start sprint. I already paid for the soccer league and can't get a refund. is there anything that will help in game? Like KT tape, hamstring sleeve, or even ibuprofen? My teams already short handed on players too so they'd be a man down each game if I don't play.update: went for a midnight run and did a couple sprints and found out it only hurts when I start the sprint but right after that sharp pain it goes away this was right after doing your workouts too. It feels so much better stronger and better after those sprints as well. I think a lot of these peoples problem isn't because they are not resting it rather that they are not pushing it enough that sharp pain was not bothersome much after the 2nd sprint. Your workouts really did help get the blood flowing so I really appreciate your video.
Great updates! I obviously can't clear you to play soccer from behind my computer haha. It does sound like you are dealing with exactly what I describe in the video. A reduction in neural drive that is now quickly improving with appropriate activity. Keep working on the exercises and you may just need a more extended warm up than usual for a bit
@@MovementProjectPT yeah would either kt tape or a hamstring sleeve help keep it more secured when playing or no. I dont think I need it but if it provides further assistance that would be even better.
@@ALBO4REAL I use a lot of kinesiology tape. It doesn't have much research for the activation but if it provides a feeling of additional stability go for it!
@@MovementProjectPT just wanted to update my injury is gone. Running though it and just playing sports normally helped it the most. I'd say rest it for the first 2-3 weeks then start doing stuff normally again with sports and running which is what I basically did. So only took one month to fully heal. When you start running. Hope this helps the people who have had this for months and years with no results. I would compress it while sleeping as well to speed healing.
Not sure if I have this or sciatica or something very different. I don’t feel pain in the insertion point when I palpitate , pain is normally along the thigh and near the knee . When I try the ‘slump test’ it’s positive . Also a slight bit of pain when palpitating my hip
You could be feeling some (sciatic or lumbar) nerve tension. Try some nerve gliding exercises for a few weeks to see if they help! th-cam.com/video/XP1yzpFR6ho/w-d-xo.html
@@MovementProjectPT ok alright I was also wondering that if it is sciatica, can I still have pain by the insertion point of the hamstring? A piriformis stretch test for piriformis syndrome is positive so I doubt it can be this hamstring tendinitis? Do u think it could be?
Thank you so much for this video! This has helped me more than anything else I have tried. I even ran a little yesterday without pain which is huge. One question though, should I stretch my hamstrings or leave it until I have fully healed?
Glad it helped! This type of feedback is why I am doing my channel ...I appreciate it! As for stretching, I would hold off on the static stretching for now. You can certainly try some dynamic stretching as a warm up. Leg swings, etc. As the hams get stronger, they should get surprisingly more flexible!
When I stick my butt outwards, I feel a pull in my upper glute. I have all the positive tests for proximal hamstring tendinopathy, along with slight hip impingement. Feels like the muscles in one side aren't firing up like the other-side. However, I don't really feel much pain at all when running... is that still a sign of proximal hamstring tendinopathy?
Some areas of hip are also quite tight, however, I have managed to massage and stretch out all the tightnesses within my back and glutes. All tests for any back issues have come out negative. If you reply, then massive thanks -- been trying to rid of this for a little over a year.
So no pain at the hamstring attachment near the SIT bone? Only in the upper glute by your lower back? All running is pain free? What about sprinting and jumping...painful?
@@MovementProjectPT There is some inflammation which flares up a little when I'm sat down on the sitz bone. I did cause inflammation of the bursa from massaging it not too long ago, but that's gone now with ice packs, and standing up whilst working. Running, sprinting and jumping are all pain free :)
So hard to say without actually evaluating you. Do you have any numbness or tingling going down your leg? Or just pinpoint pain in the buttock? I would definitely start by trying to hammer hard at gluteal activation especially in its shortened position. Hip extended back and knee flexed to turn off hams. Gotta get glutes to take over so hams aren’t over working. So much more we could do but would need to evaluate you. Let me know if you would like a referral to someone nearby.
@@MovementProjectPT for sure - there isn’t numbness or tingling really - just dull aching within the gluteal region (mainly when sat down). And when I stick my butt out, there’s just a slight pull within my upper glute. I currently have a request being pushed through to triage. I’ll take your advice and start trying to activate them. Thank you very much for your help anyway!
hey is is there an ideal position of knee flexion to exert force into ground for hamstring strengthening? Exercise in mind is like this: th-cam.com/video/HSGrU9XUjK0/w-d-xo.html I was thinking of doing these isometrics in various degrees of flexion pressing into ground and was wondering if there are recommend degrees of flexion especially for beginning or end range. At that the beginning and end ranges, is the foot aligned well enough to push into the ground for hamstring strengthening or is there a better position?
A good rule of thumb is to strengthen the hamstring and all positions especially end range. That video is only strengthening in a non-functional position
I have a semitendinosus tendonitis and cannot get over it for 2 months. I have found nowhere informations for what type of isometric exercises i should be doing. I have seen 2 orthopedics and all say rest it.. :)
I have proximal hamstring tendiopathy about a month n i think it causes pain because i have try stretching my hamstring but it made pain in the proximal the thing is , it doesn't affect me when i am running but when i set down the pain starts to kick in and it also painful when i try to stretch my hamstring what should i do
Have you tried the sitting pad I recommend in the description? That might help. Could also be coming from your back, tough to say without evaluating you. Try the techniques in the video for a few weeks and you should see progress if it from the hamstring!
@@MovementProjectPT sorry that i am disturb but i was acc thinking how can it come from the back i have heard occasionally that it could be the pelvis beacuse i didnt left it neutral so how can it be my back
Muscle activity is a 2 way street!
If you want to keep improving, you've gotta keep it moving!
Subscribe - th-cam.com/users/movementprojectpt
Great video! I have had proximal hamstring tendinopathy for about 4 months now, from hockey. It's just now starting to heal, and this was very helpful.
Great to hear! Keep grinding away. Hockey places huge demands on proximal hams, groin, and hip flexors so need to build up the reserves once you are feeling better!
Any alternative if I don't have access to a treadmill machine for that exercise #2?
Thanks
Great video, I have a home gym and will be trying these this week - I have a cable machine so I can do the first two exercises on that and I have a small treadmill. I hurt my hamstring golfing after taking the Winter off and starting up again recently. All my pain is right side - hamstring (burning off and on), groin, really feel it between my butt and leg, and also a little "heaviness" in my right testicle. Its been about 4 weeks and still no improvement so I am seeing the doctor this week to make sure I have nothing else going on since my testicle feels off, but I have a feeling this is all related to my injury and my chronic lower back and sciatic problems that I have suffered with for 20yrs from a gym injury. Just started seeing a chiropractor again and hoping that will eventually help my back....getting older sucks!
Sounds like you may have some pelvic floor issues contributing. If interested, I can try to connect you with a PT if you;re in the states.
how have you been since?
I have been doing this for three weeks and I was finally able to play a 80 min amateur soccer game with no pain after
Amazing!!!
I just got disgnosed with PHT, and all these exercise look extremely painful, but I'll try anything for pain relief.
Great work
This injury ended my running.It’s been about 12 years now, thousands of dollars on PT, and nothing has helped. I am anxious to try these exercises to see if I can get some relief, and resume running on a consistent basis again.
How are you, me also like 10 years
@@trungvinh6701 the exercises are helping!
Any feedback so far. Same issue here. More than 4 years with this issue.
7 years and still counting here.. absolutely nothing has helped so far.. I'm curious about you progression, if any, with these excercises. Or anyone else's experiences for that matter..
I really feel you (and the others in the replies). 4 years for me; running, and also 25 years of yoga and pilates down the tubes due to PHT and a partial tendon tear.💔Interestingly, none of these exercises have been presented to me in all these years of physio. I'm going to start incorporating them tomorrow and pray they are the missing link... Please keep us posted on your progress, I SEE YOU RUNNING AGAIN!!
Thank you for the video!! I have been suffering for 6 months. Could this pain be from just sitting in a bad chair?
That can certainly be a factor. Try unloading the ischial tuberosity (SIT Bones) for a few days like I described and see if your exercise tolerance improves. Long hold isometrics in different positions also. Other things can contribute to this so be sure to get checked out by a good PT. Thanks for the comment!
Have you found any help I got this from sitting in a bad chair also
Great video. Thank you so much. I’ve had this for about 3 weeks. I am training for the Boston Marathon (April 18th). Running out of time 😬The pain is sharp when I run. Do you recommend I run through it or give it complete rest for now? Thank you for sharing these exercises. I will do them. I really hope I can run the marathon.
You got this! Does it improve/loosen up as you run or get worse?
Hi! Thanks for this video. I’m a 400m track athlete and I was just diagnosed with proximal hamstring tendinosis through ultrasound - it’s a partial tear. Have had inflammation and pain for a number of months. I’ve had trouble finding information on tendinosis over tendinitis. The leg is so weak now, with very little force production capability. Would be so interested in hearing your thoughts on rehab - ortho recommended PRP shot that I can’t afford, and otherwise said to rest. Would these exercises be ok for this condition? It feels like even after weeks of rest everything aggravates it.
Are you working with.a PT/Physio? You need a tendon loading program to ultimately cause the body to respond and build back!
Apparently PRP a waste of money
Are there any other workouts you suggest. Your workouts put the perfect amount of pressure on the injury!
Do you mean for other injured parts of the body or for proximal hamstring?
For the hamstring injury
I sit on a pillow in the car. The treadmill exercises look interesting. Will try those.
I've had chronic hamstring tendionopathy for 8+ months now and can't seem to get rid of it. Do you think my top running speed and acceleration will be permanently impaired due to this condition?
Not if you properly rehab with a professional
Is it for ichial bursitis
Hello there!
What about squeeze the tendon and the muscles with a ball?
Not sure what you mean by this. Squeeze a ball where? Between your legs?
Sitting on a hard chair and place the lacrosse ball under your thigh, moving it around until you find a tender spot.
I have heard this can reduce muscle tension and break up scar tissue..
@@monecarlin5675 oh gotcha. That can be helpful to do before the workout
I think this is what I have, but because I also have pain in my glute around sit bone area, as well as upper hamstring (right leg), I'm not sure if it's proximal hamstring or gluteal tendinopathy, but when I try to do my normal hamstring stretch by sitting on the floor with my right leg straightened, I really feel it on the upper hamstring towards the right.
Give this stuff a try!
Ok so I need help 😣.
Sitting = no pain
Squats = very little pain
Lunges = lots of pain right side!
If my right leg is forward and I bend over, I have this sharp pain in the deep glute. I know you can't diagnose as such but is this indicative of PHT?
Very possible. What happens if you do a straight leg deadlift (Romanian deadlift)?
When I stretch my hamstring, it is extremely painful and the pain extends to the muscle in my glute above where the leg bone meets the pelvis. Interestingly, the pain is greatly diminished if I massage the pain in my glute while stretching. No matter how long I stretch, the hamstring immediately tightens up as I start to run. Does this sound like proximal hamstring tendinopathy? For the past 2 weeks I've worked out on an elliptical with no pain, but still have the same pain when I attempt to run.
Good analysis by you! I obviously can;t diagnose over TH-cam comments but it certainly sounds like it could be that. Follow a strict tendon loading protocol and you should make some nice progress! Load it especially in the long position since that's where you seem to have most of the trouble. So seated hamstring curl would be much better than lying on your stomach to facilitate a stretch. Straight leg deadlift/romanian deadlift would be essential
Thank you for the recommendations. I will get started tomorrow and let you know how it goes.
I was told by my HHT physio not to do hamstring stretch
What if you don’t have a treadmill at home can you imitate it with a slider?
If you have a hill nearby and your balance is good, you can walk backwards downhill to get the lengthening. Otherwise, use isometrics as described
I got this Injury about 2 weeks ago from soccer training. In 10 days I have a soccer game. It only gets aggregated when I start sprint. I already paid for the soccer league and can't get a refund. is there anything that will help in game? Like KT tape, hamstring sleeve, or even ibuprofen? My teams already short handed on players too so they'd be a man down each game if I don't play.update: went for a midnight run and did a couple sprints and found out it only hurts when I start the sprint but right after that sharp pain it goes away this was right after doing your workouts too. It feels so much better stronger and better after those sprints as well. I think a lot of these peoples problem isn't because they are not resting it rather that they are not pushing it enough that sharp pain was not bothersome much after the 2nd sprint. Your workouts really did help get the blood flowing so I really appreciate your video.
Great updates! I obviously can't clear you to play soccer from behind my computer haha. It does sound like you are dealing with exactly what I describe in the video. A reduction in neural drive that is now quickly improving with appropriate activity. Keep working on the exercises and you may just need a more extended warm up than usual for a bit
@@MovementProjectPT yeah would either kt tape or a hamstring sleeve help keep it more secured when playing or no. I dont think I need it but if it provides further assistance that would be even better.
@@ALBO4REAL I use a lot of kinesiology tape. It doesn't have much research for the activation but if it provides a feeling of additional stability go for it!
@@MovementProjectPT just wanted to update my injury is gone. Running though it and just playing sports normally helped it the most. I'd say rest it for the first 2-3 weeks then start doing stuff normally again with sports and running which is what I basically did. So only took one month to fully heal. When you start running. Hope this helps the people who have had this for months and years with no results. I would compress it while sleeping as well to speed healing.
Hello! are you ok now? unfortunately I have this too and I also play soccer
Do PRP shots help w this condition?
There is a lack of strong literature on PRP for hamstring tendons. PRP is showing some good outcomes in arthritis.
Are these exercises stretching the hamstrings? I was told not to stretch them. I'm confused
Not sure if I have this or sciatica or something very different. I don’t feel pain in the insertion point when I palpitate , pain is normally along the thigh and near the knee . When I try the ‘slump test’ it’s positive . Also a slight bit of pain when palpitating my hip
You could be feeling some (sciatic or lumbar) nerve tension. Try some nerve gliding exercises for a few weeks to see if they help! th-cam.com/video/XP1yzpFR6ho/w-d-xo.html
@@MovementProjectPT ok alright I was also wondering that if it is sciatica, can I still have pain by the insertion point of the hamstring? A piriformis stretch test for piriformis syndrome is positive so I doubt it can be this hamstring tendinitis? Do u think it could be?
Thank you so much for this video! This has helped me more than anything else I have tried. I even ran a little yesterday without pain which is huge. One question though, should I stretch my hamstrings or leave it until I have fully healed?
Glad it helped! This type of feedback is why I am doing my channel ...I appreciate it!
As for stretching, I would hold off on the static stretching for now. You can certainly try some dynamic stretching as a warm up. Leg swings, etc. As the hams get stronger, they should get surprisingly more flexible!
When I stick my butt outwards, I feel a pull in my upper glute. I have all the positive tests for proximal hamstring tendinopathy, along with slight hip impingement. Feels like the muscles in one side aren't firing up like the other-side. However, I don't really feel much pain at all when running... is that still a sign of proximal hamstring tendinopathy?
Some areas of hip are also quite tight, however, I have managed to massage and stretch out all the tightnesses within my back and glutes. All tests for any back issues have come out negative. If you reply, then massive thanks -- been trying to rid of this for a little over a year.
So no pain at the hamstring attachment near the SIT bone? Only in the upper glute by your lower back? All running is pain free? What about sprinting and jumping...painful?
@@MovementProjectPT There is some inflammation which flares up a little when I'm sat down on the sitz bone. I did cause inflammation of the bursa from massaging it not too long ago, but that's gone now with ice packs, and standing up whilst working. Running, sprinting and jumping are all pain free :)
So hard to say without actually evaluating you. Do you have any numbness or tingling going down your leg? Or just pinpoint pain in the buttock? I would definitely start by trying to hammer hard at gluteal activation especially in its shortened position. Hip extended back and knee flexed to turn off hams. Gotta get glutes to take over so hams aren’t over working. So much more we could do but would need to evaluate you. Let me know if you would like a referral to someone nearby.
@@MovementProjectPT for sure - there isn’t numbness or tingling really - just dull aching within the gluteal region (mainly when sat down). And when I stick my butt out, there’s just a slight pull within my upper glute. I currently have a request being pushed through to triage. I’ll take your advice and start trying to activate them. Thank you very much for your help anyway!
I had pain in the top area of my hamstring after doing heavy rdl... till now even squatting it hurt
You say had, meaning you are feeling better now?
hey is is there an ideal position of knee flexion to exert force into ground for hamstring strengthening?
Exercise in mind is like this: th-cam.com/video/HSGrU9XUjK0/w-d-xo.html
I was thinking of doing these isometrics in various degrees of flexion pressing into ground and was wondering if there are recommend degrees of flexion especially for beginning or end range. At that the beginning and end ranges, is the foot aligned well enough to push into the ground for hamstring strengthening or is there a better position?
A good rule of thumb is to strengthen the hamstring and all positions especially end range. That video is only strengthening in a non-functional position
If PT isn’t working, look into PRP injections or shockwave therapy. I’ve been dealing with this injury for 6 months and wish I did this sooner
I have a semitendinosus tendonitis and cannot get over it for 2 months. I have found nowhere informations for what type of isometric exercises i should be doing. I have seen 2 orthopedics and all say rest it.. :)
Gotta love orthopedists. How do you know it’s semintendinosus tendinitis? The same orthopedist tell you that? Haha
I have proximal hamstring tendiopathy about a month n i think it causes pain because i have try stretching my hamstring but it made pain in the proximal the thing is , it doesn't affect me when i am running but when i set down the pain starts to kick in and it also painful when i try to stretch my hamstring what should i do
Have you tried the sitting pad I recommend in the description? That might help. Could also be coming from your back, tough to say without evaluating you. Try the techniques in the video for a few weeks and you should see progress if it from the hamstring!
@@MovementProjectPT sorry that i am disturb but i was acc thinking how can it come from the back i have heard occasionally that it could be the pelvis beacuse i didnt left it neutral so how can it be my back
@@David-dn6oo It is unlikely but the back can cause pain down the leg when a nerve is irritated in some way. Possibly from a disc.
@@MovementProjectPT ok thank you man much appreciated
This kinda looks like stretches and I'm told you don't want to stretch the hamstring.