Exercises for High Hamstring Tendinopathy
High hamstring tendinopathy is a chronic injury to your hamstrings that involves degeneration of your hamstring tendons where they attach to your shinbone. High hamstring tendinopathy is a repetitive use injury that occurs as the result of failing to let hamstring injuries heal. Physical therapy exercises may be prescribed in order to treat the pain and muscle tightness that may come with high hamstring tendinopathy.
Hip extensions can strengthen your hamstring muscles. Position yourself on your stomach with your legs fully extended behind you. Slowly raise one of your legs at your hip while keeping your knee straight. Raise your leg as high as you comfortably can. You should feel a stretch in the back of your upper leg. Hold this position for a count of 10 seconds. Relax and repeat 10 times. Repeat this exercise another 10 times using your opposite leg.
Seated Hamstring Stretch
A seated hamstring stretch can help maintain flexibility in your hamstrings as well as reduce any pain that may occur as the result of high hamstring tendinopathy. Position your affected leg on a couch or bench fully extended. Your heel should be flat on the bench with your toes facing the ceiling. Sit straight up. Allow your unaffected leg to hang over the edge of the bench with your foot touching the ground. Slowly lean forward at your waist while maintaining a straight back. Reach for your toes. As you reach for your toes, you should feel a stretch in the back of your upper leg. Hold this position for a count of 10 seconds. Relax and repeat 10 times. Repeat an additional 10 times with the opposite leg if it is affected by high hamstring tendinopathy as well.
Lying Hamstring Curl
A lying hamstring curl can help to improve strength and flexibility in your hamstring muscles. Lie on your stomach with both of your legs fully extended behind you. Bend one of your legs at the knee in order to form a 90-degree angle. While in this position, you should feel a stretch in the back of your upper leg. Hold this position for 10 seconds. Relax and repeat. Complete this exercise 10 times. Repeat an additional 10 times using your opposite leg.
Resistance Band Flexibility
Completing a resistance band flexibility exercise for your hamstrings can help you to improve your range of motion. Lie on your back with one of your legs fully extended and the other bent at the knee -- this is the leg to be stretched. Position the center of the resistance band around the ball of your foot and grab the ends of the resistance band with each of your hands. Fully extend your leg so that the ball of your foot is pointing directly to the ceiling. Pull on the resistance band. You should feel a stretch in your hamstrings. Hold this position for 10 seconds. Relax and repeat 10 times. Repeat an additional 10 times with your opposite leg.
- Behm DG, Blazevich AJ, Kay AD, Mchugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11. doi:10.1139/apnm-2015-0235.
- Medeiros DM, Cini A, Sbruzzi G, Lima CS. Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Physiotherapy Theory and Practice. 2016;32(6):438-445. doi:10.1080/09593985.2016.1204401.
Michelle Zehr started writing professionally in 2009. She has written on health, fitness, fashion, interior design, home decorating,sports and finance for several websites. Zehr possesses a Bachelor of Arts in communication from the University of Pittsburgh, a Master of Arts in professional writing from Chatham University and a graduate certificate in health promotion from California University of Pennsylvania.