The following exercises form part of our Proximal Hamstring Tendonitis rehabilitation program. They include stretching, strengthening, activation, movement control and functional exercises.
Stretching exercises
Glute stretch
On your back cross your right ankle over the left knee, Grip the thigh of your left leg and pull the knee towards you, lifting your foot off the floor. Pull the knee further towards you to increase the stretch.
Active ankle mobility
The advantage of this exercise is that the damaged ligaments will not be stressed by sideways movement. The calf and shin muscles maintain strength and the pumping motion helps to decrease swelling. Pull the foot up as far as it will go (dorsiflexion).
Calf stretch bent & straight knee
Hold the stretch with your knee straight and then with your knee bent.
Hamstring stretching
Place your foot on a table or similar and lean into the stretch, keeping your leg straight and chest up. Take the stretch as far as is comfortable and hold relaxing into the stretch. Aim to stretch forward from the hip rather than the shoulders. A gentle stretch should be felt at the back of the leg but it should not be painful.
Strengthening exercises
Short lever Isometric hamstring bridge
Raise your hips up and hold before lowering.
Long lever Isometric bridge
Weight should be going through the heels that are on the bench. Squeeze your glutes as you get to the top.
Adductor holds
Raise the top leg up then by contracting the adductor muscle and keeping the core muscle firm the lower leg is raised up to meet the top leg.
Activation exercises
Clam in flexion with band
Lie on your side with your knees bent and slightly forward so your hips are in flexion. Raise your knee up in a slow, controlled movement and return to the start position.
Double leg bridge with band
Raise your hips up and hold before lowering.
Crab walks with band (pain-free)
Place a resistance band around your knees and walk sideways. This gets the hip muscles firing and fatiguing under bodyweight load. Make sure they are done pain-free on the knee.
Movement control
Walking high knee march
This is a functional exercise that helps transition to running and more explosive exercises later on. March forwards on your toes driving your knees high.
Forward T
Perform in a slow and controlled way. Stand on one leg with your knee slightly bent, Lean forwards, open up your arms pulling the non-supporting leg backwards to make the shape of a ‘T’. Maintain balance and repeat.
Functional exercises for proximal hamstring tendonitis
A marching linear
March on your toes with a good high knee lift. Focus on controlled, accurate technique at a good pace.
A marching lateral
A march laterally or sideways, and concentrate on accurate technique with a good fast knee lift.
