Thank you for these suggestions! How can I tell if I have hamstring tendinopathy or gluteal tendinopathy? My symptoms seem to fit what you mentioned here in this video but also in your gluteal video! Pain and discomfort are mainly in buttocks and upper hamstring, my normal stretching for hamstrings isn't possible right now, but I can do squats and lunges if they're not too deep. Walking fast on treadmill is surprisingly uncomfortable (it seems to aggravate the area from buttock to upper hamstring more than lifting my leg with a bent knee).
Yes of course. From what you are describing that sounds like hamstring tendinopathy. Try cycling and elliptical instead of treadmill for a while until the tendon gets stronger. keep doing the squats and lunges with the modified depth and slowly increase as your symptoms allow. Do not stretch the hamstring.
My branch is weightlifting and I felt cramps in the hamstring muscle during training. Day by day, the pain began to increase. I haven't been able to train in a while. I have very little pain now. Thank you for the video.
Thank you the for recommended exercises and especially tips on tracking pain. The detailed description of symptoms and the illustrations were also very helpful.
Great exercises, thanks for sending me to watch. It gets into my back with one leg bridges. The double leg version works for me and does feel better when doing it. Looks like I have to work up to the others.
When your pain is mild and does not increase during these exercises. General dosage are stated in the video, however, there will always be variation between people. Usually it takes people 5 days to 2 weeks between stages
Hi, thanks for the video and showing all the exercises! Last year I compressed my hamstring tendon cause I was sitting for too long periods of time in a meditation retreat. I experienced a very sharp pain and since then I have pain in my sitting bone and numbness in at the back of the knee. Do you think that can be considered as hamstring thendinopathy?
Yep!. Potentially here are 4 of the main characteristics for hamstring tendinopathy. 1) Stretching/contracting the hamstring should reproduce your pain 2) Usually better as you warm-up 3) Pain is load dependent. When the more you load it, the more pain there will be 4) Should be basically pain-free at rest (i.e. laying down) You may also want to check out this video for Piriformis Syndrome: th-cam.com/video/MtcbW1rDEbs/w-d-xo.htmlsi=BD2spazqZtX9-seo Hope this helps~
First off THANK YOU for making this video, been suffering from this for two months now. Long story short I have this problem and find this is the BEST video on this problem out there. One question I have is, if its your left side that hurts do you concentrate on raising the left leg up in the air or vice versa? I know i need to work both sides but curious if I hurt on the left side do I focus on raising the left leg during the bridges? Thanks again for making this video!!!!
Thank you for the amazing comment, you are most welcome! If you left side hurt, that is the side you want the foot on the ground. To strengthen that left hamstring tendon, do yes, focus on the left side.
Thank you so much for the guide. It's the first time I heard the 8 rep max target for the first weighted exercises. My question: I hurt myself while deadlifting. My RDL 8RM is past 100kg. My fear is that I prolong the injury while working towards my 8 rep max on leg curls and later RDLs. Should the everyday pain level from sitting etc be already lower when I reach the level 3 exercises? Or is the everyday pain level relatively constant during the exercise progression / rehab process?
You are most welcome. The pain level can during the exercises can be slightly elevated, like a 3/10 to 4/10. But should not last more than 2 hours afterwards. It should be based off the pain level during the exercises, not day to day tasks. does this answer your question?
@@PerformanceSportSpine I don't have any problems with the bodyweight excercises. As soon as i start with light loads I worried about the elevated pain levels. I just waited for another couple of weeks before giving it another try. Now it's been several months without any real improvement. It seems like I was a little too careful. Thanks for your guidance. I really appreciate that you are still answering comments on a year old video.
Thank you for making this video!! The cases to reproduce pain are exactly what I’ve been dealing with. I do have a question about continuing training while recovering, for weightlifting, if I do not feel pain while squatting or during other exercises can I continue to do them, lower the weight, or stop them for the time being? Also same for sprinting, if I do not feel any pain while sprinting, only while sitting or stretching should I continue training as normal, or should I decrease intensity/speed of short sprints 20-50m and instead do longer distances like 200-400m. Curious to hear your thoughts on this!
You are most welcome! Glad you found it helpful. If you don't have any pain either during or after the activity, than you can continue to perform them. This condition can be differnet for everyone, and sounds like yours is more sensitive to compression when sitting. You want to get a donut or cushion to sit on for a while.
Hey @drewfilm. Your comment stood out to me as you mentioned only pain after sitting. Same here. Doing the stretching or load test on my hamstrings does not produce any pain. Usually sitting for extended hours (2+) will the pain worsen. I wanted to ask whether your symptoms improved over time. Been seeing that glute bridge is the most effective exercise and been doing that every day.
@ Yes, slowly getting better! I found that a mix of glute bridges, nerve flossing exercises, static stretching, and yoga helped decrease the pain dramatically, definitely not gone, but a lot more manageable. Not too much recovery in one day though.
I have had this in both sides for over a year. I’ve had injections which didn’t help and physio. No pain killers touch the pain. One side is 90% better now but I don’t understand on your videos are you going the exercise on the painful side or both?
I have a crazy amount of sharp pain in the sitbone area (where this tendon is located), if i do explosive movements in soccer or when lifting my leg fast laterally. This has been going on for some months now (because i never took a break from training => soccer, wheights). The problem is i cannot tell what kind of injury i have...
That sounds like how this presentation presents, but can't say for certain without an assessment. Once tendons are really irritated and degeneration has happened, they can take many months, up to a year to fully recovery
I just started golfing again after not swinging a club all Winter and I’m pretty sure thats how I hurt my hamstring. It’s in the area you are talking about plus off and on burning down the back side of my leg and I feel it some in my groin - all right side. This sucks, it’s been 4 weeks and never really lets up. I work out 5 days a week and pretty active so this is frustrating. I have a doctors appointment this week just to make sure nothing else is going on - but I’m pretty sure this is a golfing injury. (Plus my lower back has been in rough shape for 20yrs from a gym injury doing deadlifts)
Definitely smart to get it checked out, especially if the pain has been going on for 4 weeks. In regards to your groin pain, this video will help you understand what issue is causing it. th-cam.com/video/9YeyecaxEGw/w-d-xo.htmlsi=_h4p2Yzsfxtu-i4-
I don't feel pain when sitting down on a hard surface but it does hurt when I do lunge with the affected side in the area, at the deepest part of the lunge it feels okay but near the top is where it hurts
Hi I have upper hamtring pain right under my buttocks and I play soccer. I didn’t feel the pain on the day I had the match but had it the day after. I can run and do activities but not at full capacity as it gets very sore. What would you recommend I do. Love your vids btw
Thank you! If you have this condition and it is safe to start the rehab program, then start at stage 1 (isometrics) and progress as your symptoms, function and tolerance allow
Can I continue to do my leg days while having this pain? I just started to experience this pain a few days ago while I was squatting after being out of the gym for a month.
You will likely have to reduce the intensity of the sprinting for a while as you build the strength back up. Best to fine a baseline for what the tendon can currently handle, then slowly progress. Think of sprinting as rehab to get the tendon ready, rather than training at this point in time.
I don’t have pain doing dead lifts and squats but I have pain changing direction quickly, not pain as such but I feel that area like something is nagging , I have been doing the rehab for 4 months now and have been running on treadmill at a highest speed of 10 km/hr and don’t feel anything . I just wanted to know if I can start playing again (I’m a soccer /football player ) or should I wait a little more .
is the pain with quick direction changes improving? Seems like you have done a really good job. I would had some moderate to high intensity agility drills to make sure the tendon is ready for the change in directions. Once that is good for several weeks, seems like a time to start back. I would try to ramp up soccer/football too, not play a full 90 mintues the first time.
JUST WANTED TO SHARE SOMETHING THAT HELPED ME Although disclaimer, Im not 100% sure what I have. Ive just narrowed it down to this. Could be a ham tear, glute tear, piriformis/sciatica. Its taken me nearly a year to be able to squat and deadlift pain free, currently not even 60% of the way to my previous max. at home: leg bridges. also standing positon, pulling the non affected leg up into a fetal position - flexing the affected leg as straight as possible with focus on the glutes - you may feel a pop - and arch back forward and back. at gym: light kettlebell deadlifts. very light. 22lb is what i started with as a previous 545 conventional deadlifter. yes, 5% of my 1 rep max. light hip thrust machine. reverse hypers. MY CURRENT BREAKTHROUGH FOR IMMEDIATE RELIEF: Sit on a lying hamstring machine. Put the pad on the heel of the affected leg. with a very low weight, place arms under stomach and arch your back as far as you can, attempt to pull affected leg backwards while doing that - youre only going to be doing about 2-5 inches of range of motion. You will also oscillate down, then back up in to an arch of the back, while simoultaneously doing the baby reps of pulling leg back toward the weight. Think a fish flopping out of water.
@@PerformanceSportSpinethank you very much. Just one last question, do I continue to do these exercises/isometrics once I’m done with the PT Program. Or should I continue to do the program along with my weight room routine?
@@iammjayyyy Once you have completely restored function and the pain is gone, all you have to do is continue to some sort of resistance training a couple times a week. So just do your normal weightlifting routine once you are all better
@@PerformanceSportSpine can you give me an easier version or other less stress one? Also with a hamstring can your buttock have soreness when its healing?
Deadlifts and prone hamstring curls actually put alot of tension on hamstrings. Any exercise where you feel upper hamstrings tension and stretch you should avoid. Deadlifts will make it more worst.
No. Putting tension on a muscle should not be avoided. No exercise is inherently bad, doing more than you are currently prepared for is harmful. You comment shows a complete lack of knowledge on the subject
@@PerformanceSportSpinei had the injury for 9 months. Any workout which scratches your hamstring is not good, specially deadlift. That is why it took me 9 months to recover to heal. I am not saying you are wrong but the rehab exercises majority of them make the affected hamstring worst, reverse the healing. Glute bridge, single bridge is the most effective exercise for this injury.
Thanks dude. I've had recurring problems with this for years and let me tell you it is an absolute b1tch. If you have problems with this stay disciplined and get on top of it soon. If not, like me, you will be sorry. Cheers
I respect video maker but guys there is no solutions for this type injury I had really bad history with this injury since 6 months ago still i didnt recovered my injury in biceps femoris tendon and I am athletic for long distance runner😢😢
@PerformanceSportSpine I am talking about my injury from my POV I did all treatment but no use I think i should stop training when I had injury at least for 2 months continously and I planned starting from today i will stop training for two months maybe my level in running will go down but for ur hamstring sake it's worth it 🥺
Thank you for these suggestions! How can I tell if I have hamstring tendinopathy or gluteal tendinopathy? My symptoms seem to fit what you mentioned here in this video but also in your gluteal video! Pain and discomfort are mainly in buttocks and upper hamstring, my normal stretching for hamstrings isn't possible right now, but I can do squats and lunges if they're not too deep. Walking fast on treadmill is surprisingly uncomfortable (it seems to aggravate the area from buttock to upper hamstring more than lifting my leg with a bent knee).
Yes of course. From what you are describing that sounds like hamstring tendinopathy. Try cycling and elliptical instead of treadmill for a while until the tendon gets stronger. keep doing the squats and lunges with the modified depth and slowly increase as your symptoms allow. Do not stretch the hamstring.
My branch is weightlifting and I felt cramps in the hamstring muscle during training. Day by day, the pain began to increase. I haven't been able to train in a while. I have very little pain now. Thank you for the video.
That's great news. I appreciate you sharing, keep up the awesome work!
Thank you the for recommended exercises and especially tips on tracking pain. The detailed description of symptoms and the illustrations were also very helpful.
Glad you found it helpful! Thanks for watching
Thank you so much for these recommended exercises, its really helping. I've had this issue for almost a year now. 👍🙏
You are so welcome! They are great for this condition!
You deserve more viewers!!
Thank you!! Very kind
Great exercises, thanks for sending me to watch. It gets into my back with one leg bridges. The double leg version works for me and does feel better when doing it. Looks like I have to work up to the others.
Wonderful! Great job modify to the double leg version. Yep, progress as you can
Great explanation and exercises. Gradually getting better now that I’ve focused on the exercises you mention. Cheers!
Great to hear! Keep up the good work.
when do I progress to the next stages please and how often do I do these please
When your pain is mild and does not increase during these exercises. General dosage are stated in the video, however, there will always be variation between people. Usually it takes people 5 days to 2 weeks between stages
This was great explained even why it happened.
Glad you found it helpful!
Great vid, thanks.
Glad you liked it!
Great exercises. I can’t do deadlifts or squats without very uncomfortable pain.
Sorry to hear that, if it is the hamstring that is stopping you. These will help. Thanks for the comment!
Hi, thanks for the video and showing all the exercises!
Last year I compressed my hamstring tendon cause I was sitting for too long periods of time in a meditation retreat. I experienced a very sharp pain and since then I have pain in my sitting bone and numbness in at the back of the knee. Do you think that can be considered as hamstring thendinopathy?
Yep!. Potentially here are 4 of the main characteristics for hamstring tendinopathy.
1) Stretching/contracting the hamstring should reproduce your pain
2) Usually better as you warm-up
3) Pain is load dependent. When the more you load it, the more pain there will be
4) Should be basically pain-free at rest (i.e. laying down)
You may also want to check out this video for Piriformis Syndrome:
th-cam.com/video/MtcbW1rDEbs/w-d-xo.htmlsi=BD2spazqZtX9-seo
Hope this helps~
First off THANK YOU for making this video, been suffering from this for two months now. Long story short I have this problem and find this is the BEST video on this problem out there. One question I have is, if its your left side that hurts do you concentrate on raising the left leg up in the air or vice versa? I know i need to work both sides but curious if I hurt on the left side do I focus on raising the left leg during the bridges?
Thanks again for making this video!!!!
Thank you for the amazing comment, you are most welcome! If you left side hurt, that is the side you want the foot on the ground. To strengthen that left hamstring tendon, do yes, focus on the left side.
Thank you so much for the guide. It's the first time I heard the 8 rep max target for the first weighted exercises.
My question: I hurt myself while deadlifting. My RDL 8RM is past 100kg. My fear is that I prolong the injury while working towards my 8 rep max on leg curls and later RDLs. Should the everyday pain level from sitting etc be already lower when I reach the level 3 exercises? Or is the everyday pain level relatively constant during the exercise progression / rehab process?
You are most welcome. The pain level can during the exercises can be slightly elevated, like a 3/10 to 4/10. But should not last more than 2 hours afterwards. It should be based off the pain level during the exercises, not day to day tasks. does this answer your question?
@@PerformanceSportSpine I don't have any problems with the bodyweight excercises. As soon as i start with light loads I worried about the elevated pain levels. I just waited for another couple of weeks before giving it another try. Now it's been several months without any real improvement. It seems like I was a little too careful.
Thanks for your guidance. I really appreciate that you are still answering comments on a year old video.
Thanks for the videos ! What do you mean by 2 sets of 30 secs
Is it 2 repetitions of 30 secs ?
It is 2 sets of 2 reps, so 4 total. Make sure to rest at least 1 minute between sets
@ thank you 🙏🏽
Great exercises! How long does it generally take to recover?
3 weeks to 2 months
@@PerformanceSportSpine ohh okay, thank you
Thank you for making this video!! The cases to reproduce pain are exactly what I’ve been dealing with. I do have a question about continuing training while recovering, for weightlifting, if I do not feel pain while squatting or during other exercises can I continue to do them, lower the weight, or stop them for the time being? Also same for sprinting, if I do not feel any pain while sprinting, only while sitting or stretching should I continue training as normal, or should I decrease intensity/speed of short sprints 20-50m and instead do longer distances like 200-400m. Curious to hear your thoughts on this!
You are most welcome! Glad you found it helpful. If you don't have any pain either during or after the activity, than you can continue to perform them. This condition can be differnet for everyone, and sounds like yours is more sensitive to compression when sitting. You want to get a donut or cushion to sit on for a while.
Hey @drewfilm.
Your comment stood out to me as you mentioned only pain after sitting. Same here.
Doing the stretching or load test on my hamstrings does not produce any pain.
Usually sitting for extended hours (2+) will the pain worsen.
I wanted to ask whether your symptoms improved over time.
Been seeing that glute bridge is the most effective exercise and been doing that every day.
@ Yes, slowly getting better!
I found that a mix of glute bridges, nerve flossing exercises, static stretching, and yoga helped decrease the pain dramatically, definitely not gone, but a lot more manageable. Not too much recovery in one day though.
I have had this in both sides for over a year. I’ve had injections which didn’t help and physio. No pain killers touch the pain. One side is 90% better now but I don’t understand on your videos are you going the exercise on the painful side or both?
Focus on the painful side, either 2 to1 or 3 to ratio. also make sure to start with the painful leg
I have a crazy amount of sharp pain in the sitbone area (where this tendon is located), if i do explosive movements in soccer or when lifting my leg fast laterally. This has been going on for some months now (because i never took a break from training => soccer, wheights). The problem is i cannot tell what kind of injury i have...
That sounds like how this presentation presents, but can't say for certain without an assessment. Once tendons are really irritated and degeneration has happened, they can take many months, up to a year to fully recovery
I just started golfing again after not swinging a club all Winter and I’m pretty sure thats how I hurt my hamstring. It’s in the area you are talking about plus off and on burning down the back side of my leg and I feel it some in my groin - all right side. This sucks, it’s been 4 weeks and never really lets up. I work out 5 days a week and pretty active so this is frustrating. I have a doctors appointment this week just to make sure nothing else is going on - but I’m pretty sure this is a golfing injury. (Plus my lower back has been in rough shape for 20yrs from a gym injury doing deadlifts)
Definitely smart to get it checked out, especially if the pain has been going on for 4 weeks.
In regards to your groin pain, this video will help you understand what issue is causing it.
th-cam.com/video/9YeyecaxEGw/w-d-xo.htmlsi=_h4p2Yzsfxtu-i4-
I don't feel pain when sitting down on a hard surface but it does hurt when I do lunge with the affected side in the area, at the deepest part of the lunge it feels okay but near the top is where it hurts
Hope this video helps, not all the presentations are the same.
Hi I have upper hamtring pain right under my buttocks and I play soccer. I didn’t feel the pain on the day I had the match but had it the day after. I can run and do activities but not at full capacity as it gets very sore. What would you recommend I do. Love your vids btw
Thank you! If you have this condition and it is safe to start the rehab program, then start at stage 1 (isometrics) and progress as your symptoms, function and tolerance allow
@@PerformanceSportSpine thanks so much
Can I continue to do my leg days while having this pain? I just started to experience this pain a few days ago while I was squatting after being out of the gym for a month.
As long as the leg exercises don't cause pain
So if you have this and your a sprinter can you still train ?
You will likely have to reduce the intensity of the sprinting for a while as you build the strength back up. Best to fine a baseline for what the tendon can currently handle, then slowly progress. Think of sprinting as rehab to get the tendon ready, rather than training at this point in time.
I found the bridge helped at first and then maybe caused soreness. what can that mean?
Were you doing them every other day? Or more frequently?
@@PerformanceSportSpine a little inconsistent maybe
Some of this seems good but did you say to avoid lunges and yet begin lunge exercises?
You need to avoid lunge initially, and start with tier 1 then tier 2 and work back into lunges. You need to listen to the specifics
I don’t have pain doing dead lifts and squats but I have pain changing direction quickly, not pain as such but I feel that area like something is nagging , I have been doing the rehab for 4 months now and have been running on treadmill at a highest speed of 10 km/hr and don’t feel anything . I just wanted to know if I can start playing again (I’m a soccer /football player ) or should I wait a little more .
is the pain with quick direction changes improving? Seems like you have done a really good job. I would had some moderate to high intensity agility drills to make sure the tendon is ready for the change in directions. Once that is good for several weeks, seems like a time to start back. I would try to ramp up soccer/football too, not play a full 90 mintues the first time.
@@PerformanceSportSpine thank you so much . I will keep u updated:)
JUST WANTED TO SHARE SOMETHING THAT HELPED ME
Although disclaimer, Im not 100% sure what I have. Ive just narrowed it down to this. Could be a ham tear, glute tear, piriformis/sciatica. Its taken me nearly a year to be able to squat and deadlift pain free, currently not even 60% of the way to my previous max.
at home: leg bridges. also standing positon, pulling the non affected leg up into a fetal position - flexing the affected leg as straight as possible with focus on the glutes - you may feel a pop - and arch back forward and back.
at gym: light kettlebell deadlifts. very light. 22lb is what i started with as a previous 545 conventional deadlifter. yes, 5% of my 1 rep max. light hip thrust machine. reverse hypers.
MY CURRENT BREAKTHROUGH FOR IMMEDIATE RELIEF:
Sit on a lying hamstring machine. Put the pad on the heel of the affected leg. with a very low weight, place arms under stomach and arch your back as far as you can, attempt to pull affected leg backwards while doing that - youre only going to be doing about 2-5 inches of range of motion. You will also oscillate down, then back up in to an arch of the back, while simoultaneously doing the baby reps of pulling leg back toward the weight. Think a fish flopping out of water.
Thanks for sharing
Been dealing with this for 3 months from racquet ball
Sorry to hear that. Follow the exercise progression in this video and you will get back. Just don't rush it
Where you able to cure it?
@@SanalPillaiOfficial not yet
@@mikestrong5808 same :(
What does it mean if i have throbbing pain periodically at night. Lasting for 5 minutes or so. Relieved with advil or rubbing the area?
We can't give medical advice for that. Best to go see a trained healthcare provider
When can I start to stretch my hamstrings again?
When your pain and function have been restored
How long does each stage last?
Highly variable, depending upon a variety of factors
@@PerformanceSportSpinethank you very much. Just one last question, do I continue to do these exercises/isometrics once I’m done with the PT Program. Or should I continue to do the program along with my weight room routine?
@@iammjayyyy Once you have completely restored function and the pain is gone, all you have to do is continue to some sort of resistance training a couple times a week. So just do your normal weightlifting routine once you are all better
What if the pain originates from si joint injury?
Here you go:
th-cam.com/video/0DQPbhQBzHo/w-d-xo.htmlsi=lbg-UxiwARLJipqB
Can I have tingling filing in my toe cuz of this!
Tingling is commonly caused by nerves
I've had this nagging for over a year its mild and i still find these exercise too high impact!
Need to try and find an easier version or do less reps, then in time progress to these
@@PerformanceSportSpine easier version of the same exercise?
@@PerformanceSportSpine can you give me an easier version or other less stress one? Also with a hamstring can your buttock have soreness when its healing?
@@tarawillis3995 yes soreness can happen while healing.
Try these:
th-cam.com/video/H-DTcA9RsO4/w-d-xo.htmlsi=ZYPnh5FhsZe-Cubn Exercise @ 1:25 (use the lightest band)
Prone Hip extension: th-cam.com/video/bnzg6EbR4lk/w-d-xo.htmlsi=79NSBNYqGY7ombVN
Deadlifts and prone hamstring curls actually put alot of tension on hamstrings. Any exercise where you feel upper hamstrings tension and stretch you should avoid. Deadlifts will make it more worst.
No. Putting tension on a muscle should not be avoided. No exercise is inherently bad, doing more than you are currently prepared for is harmful. You comment shows a complete lack of knowledge on the subject
@@PerformanceSportSpinei had the injury for 9 months. Any workout which scratches your hamstring is not good, specially deadlift. That is why it took me 9 months to recover to heal. I am not saying you are wrong but the rehab exercises majority of them make the affected hamstring worst, reverse the healing. Glute bridge, single bridge is the most effective exercise for this injury.
Thanks dude. I've had recurring problems with this for years and let me tell you it is an absolute b1tch. If you have problems with this stay disciplined and get on top of it soon. If not, like me, you will be sorry.
Cheers
Glad I could help. Sorry to hear that you have been dealing with this for so long. Best luck with the recovery!
I respect video maker but guys there is no solutions for this type injury I had really bad history with this injury since 6 months ago still i didnt recovered my injury in biceps femoris tendon and I am athletic for long distance runner😢😢
This is such a common fallacy. You experience in no way, predicts what will happen with others. Probably d/t in adequate rehab and return to sport
@PerformanceSportSpine I am talking about my injury from my POV I did all treatment but no use I think i should stop training when I had injury at least for 2 months continously and I planned starting from today i will stop training for two months maybe my level in running will go down but for ur hamstring sake it's worth it 🥺
This video didn’t help at all
You either don't have this condition and/or progressed through the levels too fast