Five Main Things to Avoid Proximal Hamstring Tendinopathy
Excessive Rest
Why to Avoid: While rest is important to reduce initial inflammation, excessive rest can lead to muscle stiffness and weakness. This can slow down the healing process and make tendons more prone to re-injury.
Alternative: Engage in gentle, low-impact activities that keep muscles active without overloading the tendons.
Aggressive Stretching
Why to Avoid: Over-stretching can irritate and exacerbate the tendons, leading to increased inflammation and pain.
Alternative: Focus on gentle range-of-motion exercises and specific strengthening activities that support tendon healing without causing further irritation.
High Compression Loads
Why to Avoid: Activities that create high compression loads, such as prolonged sitting with crossed legs or using spikey balls directly on the tendon, can lead to increased inflammation and pain.
Alternative: Avoid positions and activities that compress the tendons. Use gentle massage on the surrounding muscles and ensure proper posture to reduce compression.
Ignoring Pain Signals
Why to Avoid: Ignoring pain and pushing through it can lead to overloading the tendons and further injury. Pain is a signal that something is wrong and needs to be addressed.
Alternative: Listen to your body and use pain as a guide to adjust activities. Follow the Traffic Light Model to monitor and manage pain levels effectively.
Overloading with High-Intensity Activities
Why to Avoid: High-intensity activities without proper conditioning can overload the tendons, leading to increased pain and inflammation.
Alternative: Gradually reintroduce activities with a focus on low-intensity, consistent training. Follow the 80/20 training rule, keeping 80% of your workouts at low intensity and only 20% at high intensity.
By avoiding these common pitfalls and focusing on gentle, supportive practices, you can enhance your body's natural healing processes and achieve a more effective recovery from hamstring tendinopathy.
New Program to Help with Proximal Hamstring Tendinopathy in Runners
Hi, I’m Dan O'Grady, Physiotherapist, Running Coach, and Former PHT Sufferer
Are you an endurance runner who is tired of battling persistent buttock/hamstring pain that just won't quit?
As someone who has experienced the frustration of proximal hamstring tendinopathy (PHT) firsthand, I understand the challenges you're facing.
