Upper Hamstring Tendon Exercises

Join my rehab newsletter: https://rehabscience.com/subscribe/ Today’s video covers upper hamstring tendon exercises. This condition is called proximal hamstring tendinopathy (PHT) and describes a situation where pain occurs at the hamstring attachment on the backside of the pelvis (ischial tuberosity). 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. Link for my self-guided rehab book: https://amzn.to/4jC1QUR Exercise ball link: https://amzn.to/42wmoIi Exercise bench link: https://amzn.to/4jHSB5p 00:00 Introduction 00:19 What causes this issue and what activities you need to watch out for 02:13 Exercise 1: Toe Elevated Bridge 04:35 Exercise 2: Elevated Hamstring Bridge 05:45 Exercise 3: Ball Hamstring Curl 06:47 Exercise 4: Hip Thrust 08:07 Exercise 5: Dumbbell Deadlift 09:18 My Self-Guided Rehab Book