5 Best Exercises To Heal Lower Hamstring Tendon Pain | Pain & Performance Clinic
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- Опубликовано: 21 сен 2024
- Struggling with troublesome hamstring pain near the back of your knee? You're not alone! In this video, Tommy Brennan from the Pain and Performance Clinic in Dublin shares five essential exercises for lower hamstring tendon rehab. Please visit our website to get more information on online rehab and fitness programs: www.painandperf...
These exercises relieve tension and strengthen your hamstring, helping you get back to your sport pain-free. Follow along and start feeling better today! Remember to subscribe for more health tips, and leave a comment with any questions.
This video is about 5 Best Exercises To Heal Lower Hamstring Tendon Pain. But It also covers the following topics:
Rehab For Hamstring Injury
Best Exercises For Hamstring
Natural Hamstring Pain Remedies
Video Title: 5 Best Exercises To Heal Lower Hamstring Tendon Pain | Pain & Performance Clinic
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Hi Tommy, just wanted to say thanks. This healed my hamstring, which I’ve been dealing with since March. Two physiotherapists couldn’t help me. Thank you so much. I’ve been doing this plan for two weeks and it’s nearly solved. Still going to continue even if it feels 100%. Keep up the great work!
@jeremykolodziej2472 thanks for the message. Great you feel better keep it up and any questions let me know 👍
@@painandperformanceclinic for a mid calf pull, what should I be doing? There is no bruising, but has a bit of a shooting pain if I point my feet. I can jog on it. I think it was an overtraining injury, so I’m wondering if I just need to stay off it for a bit?
@jeremykolodziej2472 hi. Yes that's the approach I'd go with. Stay off the calf as in don't stretch it and for a mid calf issue I wouldn't load it up with calf raises. Train around it in gym with gotlblet squats or deadlifts etc etc, no direct attention to the calf, leave it alone for 10 days. Then Jog every few days if you find that that's tolerable
Great video. Keep up the good work!
Hey. Firstly much thanks for making a video on this. I’m an avid footballer trying to reach the next level. I’ve had a distal tendonopathy (semitendonosous/semimembranosous area) since September of this year and it’s awesome to know that somebody out there is giving great advice.
I’ve had to switch pysios due to a lack of results. The ‘heavy feeling’ in the pes anserine/back of the knee/semitendonosous/semi means tendons (Left knee) have almost never left and I felt my pysio just tried a different thing every day. Ex. Dry Needling, shockwave, and random excersises.
I have now switched pysios and I’ve been told that eccentrics is the way to go with this particular injury to help realign the collagen fibres. The exercises I am doing are
1. Exercise ball hamstring curls (double leg)
2. Nordics (although I find sometimes I feel pain in the area towards me end range of the exercise)
3. Single leg RDLs with kettlebell
4. Eccentric hamstring curl machine (single leg, although this got very painful so switched to double leg)
5. Side plank on bench
6.Isometrics on bench.
However I have not done much running. I have gone to the pitch but always find that the day after my rehab if I go to the pitch I’m very sore the next day, to the point where it’s difficult to walk. I even feel this pain on the pitch sometimes despite a nice warmup. I was just wondering if you think any of the exercises I’m doing with my current physio are ‘bad’ in any way. It’s very frustrating to not know why something isn’t working
Hi @shutter-butter2623 thanks for commenting. Ok yes there are 3 exercises in your program there that will absolutely annoy the tendon. You see I've said the order is important and you need to start from the glutes and upper hamstring down. It's important your rehab doesn't make the tendon sore as it stays sore for a day or two then.
The ham curls, nordics and ham curl machine exercise are annoying it. They are fine for a general hamstring strength issue but not for this at this time......
I'd do the rehab above and the gym session from the video on upper hamstring tendon rehab. Definitely B stance hip thrusts, barbell deadlifts anyway. Start with that.
Hi @shutter-butter2623 thanks for commenting. Ok yes there are 3 exercises in your program there that will absolutely annoy the tendon. You see I've said the order is important and you need to start from the glutes and upper hamstring down. It's important your rehab doesn't make the tendon sore as it stays sore for a day or two then.
The ham curls, nordics and ham curl machine exercise are annoying it. They are fine for a general hamstring strength issue but not for this at this time......they are knee dominant exercises, you need to avoid those for now.
I'd do the rehab above and the gym session from the video on upper hamstring tendon rehab. Definitely B stance hip thrusts, barbell deadlifts anyway. Start with that.
This shoukd allow you to get gym and runs done.
@@tommybrennan8153 cheers! If you mind me asking, what is the reason we do high hamstring training, as it’s my low hamstring tendons that are the problem?
Are the nordics and hamstring ball curls bad because of the way it compresses the tendon?
@@shutter-butter2623 they are knee dominant exercises and will irritate the lower hamstring tendon. Maybe have another listen to the video from the start 👍
Q
Unreal video. I strained my hamstring running 100m about a year ago. I’ve had difficulties and issues to the extreme because it didn’t heal correctly. I’ve overthought this injury and let it takeover my life damn near. I’ve never found a video after 100s of searches that was relatable to exactly mine. I lose the ability to flex my hamstring well and move it very good. It feels weak and tendons always hurt when stretching or fast past runs. I play gaelic here in america and it’s gaelic season and i went to a few trainings and after fast past burts it just has that overstretched feeling throughout the whole tendon. It was a minor enough injury to begin with and where it was actually injured has healed now so it’s wild how this still has an immense effect on my daily life and especially athletic life. I just did those dumbbell acceleration and after them it felt unreal to flex the quad and move it just felt more stable with that pump and under control. every exercise u did nearly made me cringe cuz mentally i know that my tendon will feel tender. Everytime i even try to dig at it no matter how much rest it is always tender and sore why is that? I’ve done extensive physical therapy and it’s always the same bs that doesn’t really help. I can run but everytime i kick it to the next gear it hurts my tendon. What should be my regimen to get back to gaelic if since i have been working on it for some time, i run track in college and have been doing workouts and strength and shit on it so i feel like my regimen should be approached differently. Appreciate any response man this was a great video.
@kingzGamer hi. Thanks for the comment. Yes injury like this can be incredibly frustrating and emotionally draining.
A few things. Stop digging in at it, it will be sore to touch. You can be back performing at 100% and it's still sore to touch. Just leave it alone. Don't do a lot of hamstring stretching either.
Please look at this video for overall management. ruclips.net/video/5S2-4Ks7a1U/видео.htmlsi=2p9JvstBVaj3g1N2
Also look at my video on upper hamstring tendon rehab and do them if you feel these make you 🤢 even looking at them.
Get the load management right. Look at my return to play hamstring rehab video at the running program that's there.
Essentially you are not prepared for the things you want to do or the load that leg needs to cope with. It needs more capacity. You have to load it and train it better.
Hopefully this helps, try to tak the pressure off yourself and put in a good month of gym/ rehab and appropriate running.
Any questions let me know. Thanks
Tommy
@@painandperformanceclinic I did all the exercises they felt fine which i expected i mean in my case ive been running strengthening this hamstring since the injury last year. I’m in pt now just for gaa szn and there strengthening hips quads calves and hammy tendon. I trained last night 85% no bother doing these exercises the night before w the knee one and stuff. I feel like i should be prepared as i’ve done strength in glutes calves and hamstring bridges for months. I can sprint but sometimes if im taking a man on after the play I’ll feel the overstretched sensation in my semitendinosis. Like i feel in the back of my mind no matter how much gym rehab and strength i do that my leg needs something else done first maybe graston or deep tissue massage- to get out scar tissue maybe? Do you reckon i could have scar tissue in my tendon and that’s why the strengthening isn’t doing much for me?- And when i go 100% it feels overstretched ? Idk i obsess about it 24/7 just because im an athlete at heart and this has put me in the ground. If you can let me know if you think strengthening is the key for me right now or to see for a deep tissue massage for scar tissue because after a year you start to want to try everything for solutions.
@@painandperformanceclinic Sorry don’t mean to be typing the ear off ya but a few more things if you can touch on for me. I’m also the type that has overthought this injury and i’m talking probably 1-200 thoughts about it a day, just thinking about different variations of the injury and solutions and not being able to happily go about my dad cuz all i’m thinking about is a bum leg. Regardless, w this tendinitis bs any time i lift my heel to my ass i feel a snap or a tiny bit of a pop noise in like my back knee by the calf- it sounds like a tendon flicking over something and it literally happens everytime i pick it up, my knee just feels a bit unsteady with that and not enough control in my leg. after that dumbbell exercise if felt nice to flex the quad and lift it up without it feel like i’m manually doing it. I’m not sure if that makes sense i have a hard time explaining things well since there has been so many words, thoughts, and months behind this bastard of an injury. Cheers for any response tommy
@kingzGamer @kingzGamer ok so the deep tissue massage/ scar tissue thing is a complete waste of time. Don't dilute what needs to happen here. Make sure you can do the knee one the same on both sides, almost fully extended 6 reps of 45 seconds on each leg. Make sure there is no difference there.
Can I also ask you to do single leg swissball rolls , again compare both legs with multiple sets.
So say you do this and there is no difference in strength, maybe even the injured leg is stronger after all the rehab....then you need to complete sprints and full training sessions DESPITE feeling it in the tendon a bit. Psychologically this is a challenge but if you know the strength is there, then you should feel safer.
Here's the thing, it's normal for you to feel it a bit changing direction or in a training sometimes, this is actually part of the rehab process. The gym isn't enough, you need to overcome pitch sessions. Your tendon will adapt and you will gain confidence playing smartly initially and just getting through sessions. This sprinting, playing is part of the process.
What's key is 20 mins of warm up stuff pre pitch. Can you do the rehab and also look at my Hip Mobility video. You might also put deep heat on it before you play to reduce the sensation.
I've gone out to matches thinking " shit I'm not sure about this" but I had strength work done and it held up fine despite feeling it a bit and getting through that sorted it out.
That make sense? @@kingzGamer
@@kingzGameryeah ok, I understand. But if you feel that it honestly means you havnt done enough of the right rehab. That is fixed in the gym. No one is fixing that for you. Overload the leg . Look through all the hamstring videos I have on my channel. Some of the high hamstring ones will hit that too. You will think about it less if you get exercises and the required dosage to make it feel better. That needs to happen ok
I’m military and sadly have been dealing with this for over two years with physios unable to figure out what’s wrong. My hamstrings aren’t weak , I’m deadlifting and squatting decent weights but when I run, after maybe 10-16 minutes my lower tendon starts to hurt until it gets worse and worse.
Really stuck on this onr
Hi @chrislee2483 ok let me help you with this one. We need to look at what you are doing ( and maybe aren't doing) in terms of gym exercise specifics and overall load, including running.
Can you give me a typical week of exercise for you? Thanks
Very very clear.....thank you very much ❤
Thank you for commenting
Hiya, I’ve had this injury since last year and in physio the whole time pretty much. I’ve come far but still not there yet. My question is when to incorporate stretching. It turned into a tendinopathy after I was initially told to stretch it along with strengthening and when I implement stretching it’s not ready for that. To be honest over the whole rehab journey now my other leg isn’t really comfortable with stretching either.
When do I implement it? And how often to implement calf stretches? (It took me a long time to be able to stretch my calf again but I sometimes wonder if I overstretch it)
Thank you so much 🙏
Hi. You don't need to stretch it. You don't need to stretch. And you said stretching annoys you a bit.
You need to follow the advice in this video and return to running at an appropriate pace. Please see my other hamstring videos. Any questions let me know
@@painandperformanceclinicthank you so much for your reply 🙏 I’m mainly confused about when it would be safe to incorporate it again in the future? How do I know when it’s ready / or is this thing gonna be a permanent no stretch? I guess I just want to know when it will be fully normal and I can do exercise videos or Pilates without having to worry about
Also I wanted to add that I did this injury by doing a side lateral lunge stretch whilst doing wall Pilates, I squatted too low on the bent leg and went back too far. It was because I was already feeling the tendon pull whenever I did it anyways so I RUclipsd the correct form and I just went too far 🤦♀️
But yeah this was a grade 1 micro tear from an overstretch which turned into this long term thing. I couldn’t even walk straight at one point and my sciatic nerve was really inflamed. It’s been such a journey.
But yes I get worried I won’t be able to treat it like the injury never happened, by running and yoga and working on flexibility. Thank you for your help and these incredible videos 🙏 this injury can be so confusing and it’s the most emotionally draining I’ve ever experienced, and physios aren’t always clear on why I’m getting random aches in areas after the rehab exercise, because now after so long my uninjured leg is struggling and is weaker and can even struggle with similar aches despite me doing the same exercises on it.
Okay sorry backstory over 😅 I just wanted to share the context. Thank you so much 🙏
great explanation. thank you
Thanks for commenting 👍
Great video. But are there any recommendations for delaying starting the rehab My pain started in the middle of thighs, and it felt more like a muscle soreness, and starting the rehab 1/2 days later, but now it moved to the back of the knee and I feel now a very sharp pain like some nerve pain, even when I'm walking.
@Raulviitor1, it sounds like you did too much too soon. Ask yourself if you have upped your load lately in terms of intensity, frequency, or volume. Maybe you need to work around the hamstrings over the next week as opposed to try to load them up specifically
Thanks for the video! The glute variations irritate my lower back. Are there other exercises that can replace these?
Just don't lift hips as high. 6 inches is fine. Also it's just your low back working and if you feel it it's more a sign that you need to do more to loosen out the low back area. I'll attach a video link to complete
ruclips.net/video/o8Szre5wrEw/видео.htmlsi=Y3eltRwD0gLMBuWU add these in
@@painandperformanceclinic Thanks, Appreciate it!!
I gets hamstring cramps when i try to do the leg curls (curl the legs trying to touch the butt, while standing) for both my legs. Will these exercises helps ?
Hi. @lisakwek500 you may need to focus on these exercises instead ok
ruclips.net/video/9XKPG156Pf8/видео.htmlsi=DOXHLR1pIZlmAT72
@@painandperformanceclinic Many thanks for the advice and video, really appreciate it !!!!
Hi doctor. What if my pain is currently 5 out of 10? do you recommend starting these exercises? Note that the inflammatory phase is over and I have taken pills for 1 week.. Thanks
Yes. You need to start before your pain is gone. These initial exercises will help your pain improve. It's time to start following the plan of exercises now ok. Thanks . Tommy
Hi, thanks for this informative video. Might it be of use for a martial artist whose hamstring aches a bit and feels "too big" when squatting? I'd like to get my kicks higher and harder, but my knee prevents me somewhat, and I don't want a serious injury.
Hi @arcalae thanks for commenting. Ok to help get your kicks higher hip mobility and strength is vital. You can start by looking at the hip mobility video in my channel. 12 minutes pre training will help you feel and move better.
@tommybrennan8153 Thanks for the link, my hip mobility isn't that bad. More concerned about the back of my knee feeling swollen or overstretched after practice.
hi mate i thjnk i have this problem of distal hamstring tendinitis i know u have said to other people u don’t know the time it takes to heal but if u had to give a rough idea of how long it would take from doing this rehab how long would it be
@seby3003 hi 👋. It's not purely dependant on time. It depends on factors like your diligence to rehab....how sore you are...how long you've had it....the activity you need to get back doing....conditioning levels.....sleep and lifestyle factors can impact recovery too
Thanks for the video Tommy ! One question - prior to returning to full training with your team would you reintroduce skill work, for example kicking a football, to see if the tendon can handle that stress in a stretched position ?
Hi @shaneBoland. Thanks for the comment. Yes I would definitely do that before you return to competition. Like you said it needs to be able to handle that as well as running. 👍
Thank you for this video. There is so little information on distal hamstring tendinopathy.
I am a distance runner rather than a games player and have been dealing with this injury for over 9 months. There has been improvement but I am still nowhere near my full training load.
I know it's important to load and work the hamstring/tendon but my question is about next day feedback. How much sensitivity is too much? I generally find that my daily activities the day following a run or gym work are okay. I'm maybe just aware of a slight sensitivity but I'm not limpingor checking my gait. If I was to press and palpate firmly it would feel like a sharp bruise at my medial tibial condyle, and if I reach for my toes there would be a tightness at my medial knee.
What feedback and level of discomfort should I be paying attention to? Thank you again.
@jarlathfalls thanks for the comment. Ok so some sensitivity the next day is ok. But don't press or touch it and expect it not to be tender even when back to 100%. That's not a marker of anything so just best to stop touching it. What I would do is 10 or 12 minutes of rehab the next morning, and that will mean you feel it less during the day. General tough lower body strength sessions with these above twice a week plus using these exercises above as a pre run warm up and a painkiller the next morning will help this progress to the next level. The lower body gym exercises I have included in my "4 best exercises for high hamstring tendinopathy " are a good option for your gym sessions in addition to these rehab type exercises above. Does that make sense?
Thanks for the reply Tommy. As a distance runner, when do you know it's safe to progress running? When can you progress to running alternate days instead of every third day? With all the variables like distance, duration, hilly terrain and speed it can be a bit of a minefield about how and when to progress.
Thanks for this. Very interesting. Regarding the running, I want to get back to long slow trail running (Ultramarathons etc down the line).
With the running sets- should I be aiming at my std trail pace? Or at my efforts pace?
Many thanks
Hi. Ok I'd start with steady pace at a reduced volume and build on from there. The key is that you have done the strength work and gradually reintroduce running. Slight pain is also fine. The exercises and running will help to reduce that. You gave to be ok to 'poke the bear' a little. That all make sense?
How do you feel this routine will work for hamstring tendinopathy, that is not acute in its presentation, but is very tight and sore, and has some feeling of swelling/tightness in the knee. I like the process of moving down the leg. Thank you
Hi. Yes, this is for that scenario. Follow this advice and the only thing you need to figure out is the dosage, doing the amount that's needed even if its sore. Then do that consistently while running or playing your sport . Get your leg and tendon as strong as possible so you can do your activity despite soke small pain. Then this approach with time will sort it out. That male sense? Any questions let me know. Thanks for your question
@@tommybrennan8153 Great thank you! I will get to work, cheers!
Thanks for this awesome video! I have distal hamstring tendonitis in my right leg. It really hurts during knee flexion (behind the knee) and especially in the morning when i wake up after not moving all night. Im hoping these exerices will help, i just am not good at neing patient 😂😂
@@tkd4life have they helped?
Hi, I just tried out this rehab for my lower left hamstring tendon pain and feeling optimistic thanks. I have 2 questions. First is, when you say 2 sets…do I run through the whole session once then do it again from start to end or do 2 sets of the current exercise consecutively? Also can I be doing this rehab session for lower hamstring as well as your session/video for ‘high hamstring tendinopathy’ and if so, how best to fit them into the day. Struggling with both at the moment. Thank you
@gailmacleod5767 hi. Ok Q 1 I would do the exercises in pairs. Pick the first two, do 2 or 3 rounds of those then move onto the next two and repeat. Q2 you can also do the high hamstring rehab yes, I'd do those exercises first. Please look at the most recent video "why does your hamstring hurt" and the next one to help you further. That ok ?
Yes, that’s great! Thank you so much for your advice and prompt reply. Looking forward to getting fully back to running again 😃
are nordic curls and atg split squats good exercises for this injury?
Hi , not if it's sore. NORDICS are a knee dominant exercise and if the distal tendon is sore, it won't respond well at all. They can cause more pain. Nordics are a good hamstring exercise otherwise.
@painandperformanceclinic thanks for yhe reply. Is the same true for ATG split squats?
@hasankaiser4563 Sorry, can you clarify what exercise that is exactly just so i can answer it correctly?
@painandperformanceclinic it's a knee over toes exercise, where you lunge forward. Your forward knees goes over your toes while your back leg is stretched while the front foot stays flat. Goal is to have full flexion your hamstring and calf touch. Apparently it's an amazing knee rehab exercise, but I'm not so sure if it's good for this condition...
Hi. If one's pain is mild (doesnt hurt unless sport is being played), can hold a lower hamstring static load for 30 secs, how much longer do you think it takes to fully recover?
Hi. It depends. Is there an opportunity for you to do more rehab/ S&C work to help even further? If it doesn't effect your performance at all and you can do some rehab the following day to settle the pain quickly I think as long as you continue to play your sport you are nearly there. Pain might still linger at times for months but it shouldn't impact you, the area can stay more sensitised depending on how long you've had it as well as other lifestyle factors. What you have control of is training both harder and smarter. That should sort it. That ok?
@painandperformanceclinic great, thanks for the reply. So playing lightly in my sport won't increase my recovery time, but rather help with recovery instead?
@hasankaiser4563 it's part of the rehab process. Some things can't be replicated in the gym if you have sufficient capacity playing can help you fully adapt and tolerate more playing yes. That make sense?
@@painandperformanceclinic perfect, thanks 👌
Hello, I've been following your programme for a hamstring injury. The isometric excersice that you put your foot on the wall and you hold it. Is it okay if it hurts after some seconds and i feel like cramping before i stop? Or should i stop doing it for now? I kinda feel it in the non injured hamstring too but i can hold it for more time.
Hello @EkGR thanks for commenting. Ok like I said in the video it might not be ready for that exercise yet.....have you spend a lot of time/ weeks doing everything else we spoke about in the video and Upping your strength and capacity with these exercises and general lower body strengthening? If you have then in session, make sure you have gone through the progression of fatiguing hip and upper hamstring etc first. The option that might suit you for now is to move closer to the wall on that leg and get the hamstring working without much pain or it cramping. As you begin to.tolerate that you can move further back from the wall. What's clear is that hamstring is a little weaker and does need strengthening and that exercise is a good option but you have to build up to it with sufficient work elsewhere. Does that make sense? Any questions let me know 👍
@@painandperformanceclinic Thank you for the response. I just started the rehab so no i didn't spend enough time. I will move closer to the wall for that, it makes sense. Also another question. Do you think stretching the muscle helps? My doctor advice me to stretch a lot. But i heard from a lot of athletes that stretching after a hamstring injury ( 1 week later right now) may not be good for it.
what’s the normal healing time for this injury
@@seby3003 it's not really a question of healing time. It's a matter of graded exposure to more load. Tendons need loading to go away.
@@painandperformanceclinic so i jus keep doing this rehab until it feels good?
@@painandperformanceclinic and also is it normal for the tendon to crack but not cause pain
is it normal to experience cracking and popping that isn’t painful
Yes, and it's nothing to worry about. @seby3003
@@tommybrennan8153 i’m in a position where non of the exercises hurt i only feel slight affects after am i close to being back?
@@seby3003@newripper24 its unlikely you pulled it again at 40% pace but tbh just ensure that yiu are doing the strength work with enough intensity, it should be challenging. Warm up well before runs and start at a pace you can tolerate. If you are doing the strength work consistently you will progress with the running. Maybe do gym day, rest day then run day so your quad isnt fatigued when running..
@@tommybrennan8153was this reply meant to be to someone else?
@@tommybrennan8153 i was asking if i’m close to returning as i don’t feel pain in any of the exericses
is it normal for my injured side to still look inflamed even when i’ve healed it jus now looks slightly bigger on one side on the outside of my knee
Yes that's fine and nothing to worry about.
i’m at a point where none of the exercises hurt but if only feel the slightest discomfort the day after can i return to light training?
@@mylesdurham-v9p are you confident sprinting ?
@@painandperformanceclinicyes i am but i literally feel slight discomfort the next day
@mylesdurham-v9p you are good to return to training but ease into the first few trainings over the next 2 weeks I'd say
@@painandperformanceclinic once i have eased in can i start getting minutes in matches?
@mylesdurham-v9p yes I'd recommend getting 4 full training sessions in before returning to a match
ruclips.net/video/DQUxlkSmdgs/видео.htmlsi=jbpBl_4EnTTAIffm the deadlift and hip thrust are good options. Also look at high hamstring return to play video too.