3 Best High Hamstring Tendinopathy Exercises

If you're suffering from high hamstring tendinopathy, then you need to start performing these 3 best high hamstring tendinopathy exercises. By doing these exercises, you'll help to improve your hamstring flexibility and strength, which will in turn improve your overall hamstring health.

If you're looking for effective exercises to treat high hamstring tendinopathy, then look no further! These exercises will help to improve your hamstring flexibility and strength, and soothe your symptoms. So start practicing these exercises and see the difference they make for your hamstring health!

#highhamstringtendinopathyexercises #highhamstringtendinopathy #california

[Performance Place website hamstring article excerpt]
Why Do You Have Tight Hamstrings?
Hamstrings can become tight for a variety of reasons:

Overuse
Nerve pressure
Too much sitting
Too much running
Lack of hip mobility
Throughout this guide, I’ll show some of the best hamstring stretches in existence. If they don’t work for you then you may need to address your hamstring tightness with a non-stretching correction. Stretching does not fix all hamstring tightness, regardless if it feels good in the moment or not.

In the end of the article, I’ll guide you to another reference that will probably work better if you fall into this category.

What To Expect In This Article
All of the hamstring stretches that you will ever need to know.
How to stretch specific areas
Pictures + Instructions included
Strengthening exercises that actually improve your flexibility
What to do if these exercise aren’t working for you

TOE TOUCHING HAMSTRING STRETCH
The most common old-fashioned way to stretch your hamstrings is with a forward fold toe touch. To ensure that you’re releasing long-standing hamstring muscle tension, start the forward bend from the hips. The verbal cue of “pushing your hip pockets backwards seems to work for most beginners.

Since the hamstring starts at the sit bones of the pelvis, “pushing your hips behind you” is all you’ll need to stretch your hamstring in isolation. If you are looking to open up the back as well, simply breath into your yoga pants waistline and segmentally bend from each section of the spine (starting with the lower sections). Keep your feet grounded the entire time.

Don’t bounce in and out of the stretch because it will trigger a protective reflex that will make your hamstring tighten up to protect against the bounce. Hold this forward fold for 30 seconds. It should be comfortable the entire time just like all of the hamstring stretching in this article.

In yoga, they may tell you to “lift your sit bones” to the sky. While this is a great yoga cue, in clinical practice, I’ve found pushing your hips behind your feet works better and is much more protective over other parts of the body. Keeping your feet grounded into the floor should also make you feel more stable, resistant of falling when performing a forward fold.

SIT/ REACH HAMSTRING STRETCH
Next up is the sit and reach stretch. An oldie but goodie, the sit and reach hamstring stretch is sadly performed incorrectly often. As previously noted before, your hamstring only travels from the back of the knee to the sit bone. All you really need is a bend of the hip to stretch your tight hamstring. I’ve included some faults in the correlated picture.

How to stretch your hamstrings in the sit and reach stretch:

Sit with only one leg extended (other is bent)
With a “proud chest/ proud posture” lean toward your ankle on the straightened leg
Keep your back flat
Hold the stretch for 30 second, relax for 10 seconds and then repeat.

DOOR JAMB STRETCH
CONTRACT- RELAX SUPINE HAMSTRING STRETCH FOR BEGINNERS
One way to increase hamstring flexibility is using the contract-relax doorway stretch. It is exactly how it sounds, you contract the hamstring and then relax it in a cyclical fashion. Starting on your back is a great way to work towards your goal of touching your toes when standing.

Can everyone touch their toes at the start of a stretching program? No, it takes time. Dancers don’t become flexible overnight and you won’t either. It’s a long-term thing.

Contract-relax stretching for increasing hamstring flexibility has more research than many other types of stretching styles.

Here’s some tips:

When pressing into the wall, attempt to dent the wall with the tip of your heel (30-50% of your full effort)
Contract for 10 seconds
Relax for 5
Slide in closer and do it again
Attempt no more than 5 cycles
Each time you’ll get closer to the wall. This one is amazing for near immediate results.

[azuzzza]

I overstretched without warming up and had a high hamstring pull (yoga butt) that didn't go away for over a year. I started doing the 2nd exercise and it really helped me out. Now im passing this video along to someone else who might need it. thank you

[Johnsonwingus]

Woah, that second exercise completely removed pain I felt in my lower glute and released my tight medial hamstring tendon. You absolute wizard, thanks!

[alicehb]

I have just been diagnosed with a hamstring tear -seen on pelvic MRI -hamstring tendinosis - they believe from a fall over 6 months ago, my pain doctor handed me a sheet, saying to start taking vitamin C, zinc, and manganese, and do these four exercises on a sheet of paper. They didn’t make much sense because the sheet was on hamstring tendinitis. So I have found your exercises, and will try them out. I am so eager to not be in pain anymore, I have not been able to sit for many many months, my social and professional life (pianist). have been so greatly affected. I have some hope now and I will try your exercises. Thank you!

[nikargiropoulos]

Thank you so much Samuel - I'm a marathon runner but have been struggling with leg pain since running two back-2-back in October last year. Having seen your video earlier this week I now believe I've been misdiagnosed as having sciatic nerve issue, when it's actually been hamstring tendinopathy. Within an hour of trying your 2nd exercise (T-Rex) my leg felt 50% better. Two days later I'd say I'm now at a 75% improvement. I'm thinking by the end of the weekend I could be ready to try running again, which would've been out of the question just a few days ago. The video is outstanding in it's explanation and examples. Thank you again from the UK!

[melissaa.]

Thank you for this video…I’ve been suffering with yoga butt for two years…just a few reps of the third exercise made a big difference

[SamuelHaak]

Dude this is a great video. If I was local I would come see you for sure ! (I'm in Australia). I know you're limited in diagnosing an issue from afar, but I do have a question to see if maybe you could point me in the right direction.

My proximal tendon pain comes primarily from squat/lunge movements, and yet RDLs seem totally fine, which I find a bit confusing. Would that indicate anything in particular to you about what might be happening?

[benpclu]

Greetings and thanks from Taiwan
Shin box fold and your version of single leg bridge are helpful I think
Will keep practicing

[octoberscamp]

Really like this video. My PT had me doing a side plank for 15 seconds and then I lift my top leg and hold that position for 15 seconds. I think that was one of the most helpful exercises for me. The other one was doing a side plank holding myself up with the top, rather than bottom, leg. This has been the worst injury I've ever had in 10 years of running. I can still run a decent amount of miles but anything under an 8 minute pace seems to flair things up. Anyway, thanks for this video.

[a.phillips]

I’m a ballet dancer. I’ve only recently found out what I had, and it’s definitely this. I will be starting these exercises tomorrow, and hopefully will recover from this. The problem I may have is that many things in the class are probably aggravating it. I don’t want to miss any classes, though. Stretching, big jumps, high legs, grande battlements, grande plies throughout the class.😩

[kylecliff]

Good to see your making videos again there great vids always very informative. Thank you for taking the time to make them

[merija]

Thank you for making this video, that helps a lot. Greetings from germany.

[jamesbrewster]

Thank you for this. All my bits are working hard now I know what I'm doing.

[db]

I’m going to do the stretches and give it a go but if not I’d love to access some zoom as I’m in Australia

[beckymuir]

Should you stretch it ? I watched some videos which said do not stretch it just strengthen . What's your thoughts ?

[simonhalliday]

Thank you for this 🙏 I actually got condition from doing yoga, I've only been doing it for a week and feel 50% better exercise 3 work best for me

[amer-inkan]

Hi I am new to your channel and I hope you read and have the time to answer my question, I'm suffering from pain in the back of my right knee, the pain feels sometimes in the inner tendon on the back of my upper leg closer to my popliteal fossa and sometimes it switches to the external tendon of the back of my leg also above my popliteal fossa, it feels like a cramp and sometimes just doing things around the house hurts a lot that I will need to rest and put on a knee support that helps, but I had to stop going out for walks since the pain is unbearable. I really would appreciate it if you can give me any advice, I am only 45 years old and do not see myself not being able to hike or just walk around the block... HUGE THANKS FOR ALL YOUR TIME AND DEDICATION

[vanitatalaulikar]

I am having high Hamstring pain ( tendiopathy)
Physio has given manual release and hamstrings stretches.not improved much, kindly make vedio of hamstring tendiopathy in shallow pool water exercises

[khowarduk]

Exercise 2 👍...something pinged in my leg.. hopefully it's a good sign

[kaitlyncreasy]

Hi there! Can you explain which glute is supposed to activate on which side for the second exercise? (For example, when your left leg is bag and your right leg is in the shin box position, which glute should activate and where should you feel it?)

[zlatan]

Thank you for this video. I have pain for over 1.5 year now. Tried many different things and ways to solve it. But so far without much result. Everybody is telling me that I have a different problem, that's a shame..

I have a lot of pain when I'm sitting. It's in my thigh (very high) and a little to the inside of the leg. It started with little pain, when I bought a new car. I always thought that it was the reason why it started.

Do you think the new car can be a reason?