A Giant Pain in the Butt: Proximal Hamstring Tendinopathy
Proximal hamstring tendinopathy is a common injury many Denver runners due to the hamstring’s job in slowing down your limb right before it hits the ground. What does this really mean? It means the hamstring tendon, where it attaches at the pelvis, overtime became irritable usually as a result of a change in training or weakness.
Here are some tips for a successful proximal hamstring tendon rehab:
Tip #1: Don’t Underestimate the Power of Isometrics
One example of a hamstring-specific isometric exercise is a long lever hamstring bridge. These exercises are gold when it comes to proximal hamstring tendinopathy - they reduce pain, improve confidence back in your hip, and stimulate your body to begin rebuilding tendon strength.
Tip #2: Don’t Stop with Isometrics.
Isometrics rebuild strength in the tendon, but don’t necessarily strengthen the weakened muscle nor prepare it for the incredible loads and speeds we may ask of it. Often patients feel much better after a few weeks of isometrics and lighter exercise, but once they return to their main activity, such as running uphill or speedwork, they start noticing their pain again. Even after the pain is better, finish the job.
Tip #3: Load the Tissue with the Issue.
We also need to strengthen the hamstring in short and long positions to make sure the hamstring is up to the job in multiple life scenarios. Pedaling on a bike is a completely different challenge to the hamstrings compared to stepping up onto a high boulder.
Tip #4: Load the Rest of the Movement Team
Often the hamstring’s partner, the glute, also needs to step up and get stronger (large jobs are always easier with a friend!).
Tip #5: Layer in Speed When Ready
While slow exercises build up the tendon’s strength and resilience, at some point you’ll need to expose the hamstring to faster speeds to prepare it for running. Once you have regained the tendon and muscle strength, strengthen your nervous system with speed and power exercises that include jumping to be able to handle speed that you will eventually ask of it.
Make sure you are getting the right care and you have a provider you trust. Occasionally these injuries are overlooked by medical providers and require an MRI to rule out a different tissue that would require a completely different course of care.
Helping athletes RESOLVE THEIR PAIN by CLEARLY DEFINING THE PROBLEM and IMPLEMENTING EFFECTIVE SOLUTIONS to get them back doing the activities they love!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.
