Best Hamstring Tendinopathy Exercises
Hamstring Tendinopathy exercises should predominantly involve strengthening exercises. As we discussed in our previous blog What Is the Best Treatment For Hamstring Tendinopathy? rest and stretching alone will not cure anything.
The following Hamstring Tendinopathy exercises are based on gold-standard, evidence-based regimes that aim to progressively ‘reload’ the tendon in preparation for a return to the activities of everyday life and sports.
It is important to note that commonly when rehabbing tendons some levels of pain are expected as part of improving the loading thresholds. Read our ‘Pain | Rest Or Move’ blog to understand what levels are acceptable when exercising.
Take a look at the videos below for the best Hamstring Tendinopathy exercises. It is recommended you perform these exercises for a period of 6-12 weeks even if your symptoms are feeling better. We are aiming to make a lasting change!
You can try doing 2 or 3 of the exercises together as a routine if able. You can also overlap exercises from 1 week to the next as you progress.
*If you experience any excessive pain, beyond that advised, during or after each exercise then stop immediately and consult a Physiotherapist*
Hamstring Tendinopathy Exercises
Isometric Hamstring Holds
**TIP: Begin by performing this isometric exercise for 1-2 weeks before progressing to the following isotonic exercises below**
Goal: Hamstring Tendinopathy exercises to begin strengthening the Hamstring muscle and place initial load on the tendon when sore or irritable.
How often?: x5 sets of 45 seconds holds. x2-3 lots everyday
Instructions: Lying on your back on the floor with your heels resting on a step. Place your arms out by your side to balance, or cross them on your chest if able. Push down through your heels to raise your bum off the floor. Hold for 45secs. Repeat x5 sets with a minute rest between. Progress this to 1 leg once 2 becomes easier. **You can progress this by raising the feet up onto a chair or plyo box**
Hamstring Bridge
**TIP: Only perform the following isotonic exercises if your pain levels are minimal (3/10 or below). Try this one from weeks 1-4**
Goal: Hamstring Tendinopathy exercises improve strength in the hamstring muscles as well as increase loading tolerance for the Hamstring Tendon bilaterally (on 2 feet), or unilaterally (on 1)
How often?: x3 sets of 15 reps with 2 feet. x4 sets of 8 reps with 1 foot. x2-3 lots every other day
Instructions: Lying on your back on the floor with your heels resting on a step. With your arms by your side for balance or across your chest of able. Push down through the heels to raise the bum off the floor and back down with control. Progress this to 1 leg once 2 becomes easier. **You can also progress this by propping the feet up higher onto a plyo box or chair**
Hamstring Deadlift
**TIP: Only perform the following isotonic exercises if your pain levels are minimal (3/10 or below). Try this one from weeks 4-8**
Goal: Hamstring Tendinopathy exercises improve strength in the hamstring muscle as well as increase loading tolerance for the Hamstring Tendon through flexion, eccentrically.
How often?: x3 sets of 15 reps with 2 feet. x4 sets of 8 reps with 1 foot. x2-3 lots every other day
Instructions: Standing with 2 feet parallel, slightly more than a hips width apart. Holding a 5kg weight in both hands. Keeping a slight bend at the knees, and straight back. Slowly lean forward from the hips to lower the weight towards the floor and back upright. Only go as far as your back is able to keep straight. Progress this to 1 leg if 2 becomes easier. **You can progress the weight as much as you can safely perform the reps and sets.**
Step Ups
**TIP: Only perform the following isotonic exercises if your pain levels are minimal (3/10 or below). Try this one from weeks 6-12**
Goal: Hamstring Tendinopathy exercises improve strength in the hamstring muscle as well as increase loading tolerance for the Hamstring Tendon on 1 leg, plus with power progressions.
How often?: x4 sets of 8 reps. x2-3 lots every other day
Instructions: Starting in a split squat position with your front foot on a step, holding a 5kg weight. Push up on to the step slowly, then down into a backward lunge keeping your control. Start with a small step then progress this to a plyo box of higher step/chair if able. You can add more speed and power by pushing up quickly to jump on to the step/box. **Up the weight as much as you can safely perform the reps and sets**
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