Proximal Hamstring Tendinopathy Exercises

Описание: Proximal hamstring tendinopathy (PHT) describes a condition in which pain occurs at the hamstring origin on the pelvis - a literal pain in the butt.

This issue occurs when the hamstring tendon cannot meet external demand and is usually associated with situations where the tissue is repeatedly compressed against the pelvis and often begins after running hills, sprinting or sitting for prolonged periods. Running uphill and sprinting both place the hip in a position of increased flexion (increased tendon compression) and place increased demand on the hamstrings.

Symptoms associated with this diagnosis will be very local to the ischial tuberosity (sit bone) and provoked with isometric contraction of the hamstrings while the hip is in flexion, stretching the hamstrings or by palpation.

If you have this pain, a progressive tendon strengthening program, that is designed to increase tendon capacity, is best supported in the research. Behavior modification is also important and should include temporary rest from running (returning gradually with level running first), avoiding prolonged sitting and temporarily avoiding other activities such as deadlifting, lunges and deep squatting.

Presented here is an exercise progression that can be used to progressively increase tendon strength and encourage healing. These exercises gradually apply more stress to the hamstring origin. Find the options that produce mild to moderate symptoms and perform 3 sets of 8-12 repetitions every other day.