Hamstring Tendinopathy

[bah]

Hi,

I've been struggling with my hamstring for over a year now, and have not been able to run at all for nearly 6 months. The pain started as a niggle/tightness at the top of my hamstring where it attaches to the bone. It gradually got worse, to the point where it hurt walking, sitting at work, driving etc. Running has been out the question now for nearly 6 months, although biking is mostly okay if I dont push it.
I've finally managed to get an MRI and it shows tendinopathy at the hamstring attachment onto the ischeal tuberosity, fluid round the area and possible some micro tears in the tendon. The consultant said I need to do eccentric hamstring strength work, but nothing on why this happened (i.e. will it reoccur if I ever get running again) or exactly what exercises to do.
I'm hoping my next appointment will give me a bit more information, but does anyone have any experience of this, and what I should do to get back running?

thanks!
Becky

[Mike T]

Look up the Nordic hamstring exercise on line and start doing that, assuming it is not too painful.
This sort of injury can come on with no underlying cause, apart from a single mass muscle contraction as a consequence of a trip, for example, or it can be the result of imbalances/postural problems - presumably you have seen a sports physio to make sure you do not have these, and to advise on stretches and so on. Six months is a long time to be out of running - clearly you really need to get it sorted out properly.

[bah]

thanks! I'll give that one a go...not one I've tried before. The only thing any physio has come up with was slightly weak glutes, so I've been working on that, but with not much improvement.

[themickpti]

Hello bah,as I think |I have the same injury,not been able to get any improvement with the many physios I have seen,just wondering if you have had any luck doing the swiss ball exercises?

[bah]

Hi,
Finally getting some improvement after 7 months of rehab work! I've done a LOT of research online, and these 2 articles seemed the most useful. I havent had any luck with physio's either, but these exercise along with a bit of sports massage seem to be doing the trick.

http://www.thebodymechanic.ca/2012/0...ation-program/
http://www.sbcoachescollege.com/arti...Dominance.html

I've been mixing up these exercises and doing these for approx 30 mins every day. In addition, been doing a lot of gym work on the legs (twice a week) - deadlifts (romanian and normal), hamstring curls on a swiss ball, lunges etc, with progressively heavier weights. The improvement has been VERY slow, and its been difficult to judge it at times...gym stuff makes my hamstring insertion sore, and it often feels like I've made things worse for 24 hrs afterwards, but I think this is just part of the eccentric strengthening process.

I started this rehab in Sept last year, and cut out all running for 2 months (it wasnt much fun anyway!). Also only did very short easy cycling. I gradually introduced the running back in - 10 mins every other day, and an now back up to 45-1 hour, 4 times a week.

Good Luck!