Hamstring Tendinopathy

The Hamstring group is made up of 3 muscles which attach from behind the knee to a bony prominence in the buttock and thigh bone. The Hamstrings work to control bending of the knee and taking your hip back behind you. Typically an overuse injury and commonly seen in runners, kicking or jumping sports. The Hamstrings are prone to this type of injury as they control the slowing down of a straight knee during activities such as sprinting and hill climbing.

Symptoms

  • Pain deep in the buttock or posterior thigh, can radiate to knee
  • Pain increases with repetitive activity e.g. long distance running
  • Pain with prolonged sitting or driving
  • Pain with increased speed or sprinting
  • Pain when bending at the hip e.g. putting on shoes or bending to pick something up from the floor

Management

  • Activity modification and offloading
  • Ice or heat
  • Pain relief
  • Physiotherapy including range of movement exercises and a graded strengthening programme

Investigations

  • Not generally indicated

Exercises to try:

Hams

Standing Hamstring Curls

Standing and holding on to something if needed

Transfer your weight to one leg 

On the opposite side band your knee and bring your foot as close to your buttocks as possible

Slowly return to starting position and repeat

r

Prone Hamstring Curls

Lying on your front

Slowly bend one knee and bring your foot as close to your buttocks as possible

Slowly return to the starting position and repeat

Hip exercises

Bridging

Lie on your back with your knees bent and your feet flat on the bed

Keeping hands by your side, squeeze your bottom cheeks together before lifting your bottom up as high as you can

Hold for 10 seconds before gently lowering your bottom and relaxing and repeat as able

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