Tenderness of Hamstring Tendons (condition)
Hamstring tendonitis, a condition characterised by swelling or tiny tears in the tendon, is a common injury among individuals who perform repetitive movements of the knees and legs, such as runners, swimmers, and cyclists. This ailment can cause pain around the knee, throughout the leg, and may lead to mobility impairment.
Immediate treatment for hamstring tendonitis includes rest, ice, massage, avoiding prolonged sitting, taking nonsteroidal anti-inflammatory medications, and abstaining from repetitive activities. However, for long-term healing, a more targeted approach is required.
Common exercises for the long-term healing of hamstring tendonitis focus on progressive tendon loading with an emphasis on both strengthening and controlled stretching to promote tendon remodeling, reduce pain, and restore function.
Key exercises include heavy single-leg hamstring curls (full range), heavy isometric hamstring curls, eccentric loading exercises, stretching exercises, functional and unilateral strengthening, and bridge exercises.
Heavy single-leg hamstring curls, performed in a prone position, build tendon load capacity and strength. Isometric hamstring curls, which involve high-load static contractions, improve tendon stiffness and pain relief. Eccentric loading exercises, such as slow, controlled lowering phases in exercises like hamstring curls or deadlifts, promote healing by stimulating tissue remodeling.
Stretching exercises, like the straight leg hamstring stretch, gently improve tissue elasticity without causing pain. Functional and unilateral strengthening exercises, such as single-leg deadlifts and kettlebell swings, improve strength and balance, correcting muscular imbalances that contribute to tendon strain. Bridge exercises, like hip bridges, engage hamstrings and gluteals to support the kinetic chain.
Rehabilitation principles to note include progressive loading, the value of isometric holds initially for pain control and stiffness improvement, the necessity of eccentric exercises for tendon remodeling in later stages, the importance of consistency and proper technique to avoid re-injury, and the need for regular deload phases to avoid overtraining.
Swimming and water aerobics can keep the hamstrings engaged without the high impact and potential pain that accompanies running and similar activities. Walking can engage the muscles and tendons of the hamstrings without being too hard on the joints.
Physical therapy can help people regain strength and mobility, and in some cases, reduce the need for surgery. Strength training can help prevent reinjury by focusing on strengthening the tendon and muscles of the hamstring.
However, it is crucial to talk to a doctor before doing exercises for hamstring tendinitis and to avoid exercises that make the pain worse. Tendonitis tends to be a chronic condition, and without treatment, it can become much worse. Improper form during exercise, lifting weights that are too heavy, returning to vigorous exercise after an extended period of being less active, and advancing age can increase the risk of hamstring tendonitis.
If symptoms worsen or do not show any improvement within a few days, a person should seek treatment from a doctor. Hamstring tendonitis is an injury that affects the tendons connecting the hamstring muscles to the pelvis and lower leg bones. With the right approach and care, though, it is possible to effectively manage and heal from hamstring tendonitis.
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