Stretches and Exercises for High Hamstring Tendinopathy
- Monica Pineider
- 15 minutes ago
- 4 min read
High hamstring tendinopathy (HHT) is a common source of pain near the sit bones. It affects a wide range of people. This goes from athletes to those with sedentary lifestyles. This article will explore its causes and symptoms. We will also look at effective management strategies for HHT. We'll delve into targeted exercises and crucial stretches for the high hamstring. And how to adapt your cardio routine with high hamstring tendinopathy. So you can avoid further discomfort.
Table of Contents
What Are the Hamstrings?
The hamstrings are a group of three muscles at the back of the thigh. They include the biceps femoris, semitendinosus, and semimembranosus. These muscles help bend the knee and extend the hip. They are essential for walking, running, and jumping.
Many sports rely on strong hamstrings. Sprinters use them to push off the ground. Soccer players use them for kicking and quick direction changes. Cyclists engage them with every pedal stroke. Hamstrings are also active in weightlifting and yoga. Weak or tight hamstrings can lead to injuries like tendinopathy.
Other Muscles to Stretch for Optimal Hamstring Function
Hamstrings do not work alone. Other muscles support their function. Stretching these muscles can improve flexibility and reduce strain.
The glutes are essential for stabilizing the hips. Tight glutes can limit hamstring movement. The hip flexors help with leg movement. If they are tight, they can pull the pelvis forward. This can put extra stress on the hamstrings.
The calves also play a role. Tight calves can affect hamstring flexibility.
The lower back muscles should also be stretched. A tight lower back can change posture and impact hamstring function. Stretching all these muscles helps the hamstrings work better.
Stretches for High Hamstring Pain
Stretching can help improve flexibility and reduce tension. It also helps increase blood flow. Be gentle and avoid overstretching. Here are some safe stretches:
1. Standing High Hamstring Stretch
Stand tall with one foot on a low bench.
Keep your knee slightly bent.
Hinge forward at the hips until you feel a stretch in your hamstring.
Keep your back straight.
Hold for 20–30 seconds.
Breathe deeply.
Repeat on the other leg.
2. Seated High Hamstring Stretch
Sit on the floor with one leg extended and the other bent.
Keep your back straight.
Lean forward gently over the straight leg.
Do not force the stretch.
Hold for 20–30 seconds.
Relax and repeat.
3. Supine High Hamstring Stretch with a Strap
Lie on your back with one leg bent and the other extended.
Loop a strap around the foot of the extended leg.
Gently pull the leg toward you until you feel a stretch.
Keep your knee slightly bent.
Hold for 20–30 seconds.
Switch sides and repeat.
4. Downward Dog Pose
Start in a push-up position.
Lift your hips toward the ceiling.
Keep your heels on the ground.
Let your head relax between your arms.
Feel the stretch in your high hamstrings and calves.
Hold for 20–30 seconds.
Breathe deeply.
5. Butterfly Stretch
Sit with your feet together and knees out to the sides.
Hold your feet with your hands.
Keep your back straight.
Gently press your knees toward the ground.
Hold for 20–30 seconds.
Relax and repeat.
Cardio Exercises for High Hamstring Tendinopathy
Cardio can be tricky with HHT. High-impact activities like running can worsen pain. Instead, choose low-impact options. Here are some safe choices:
1. Swimming
Provides a full-body workout.
Reduces strain on the hamstrings.
Freestyle and backstroke are best.
2. Cycling (with Adjustments)
Adjust the seat to reduce hamstring strain.
Avoid overextending your legs.
Use a low resistance setting.
Also READ: Overcoming Knee Pain With Recumbent Biking
3. Rowing Machine (with Caution)
Keep a controlled motion.
Do not stretch the hamstrings too much.
Use a short range of motion if needed.
Also READ: Target Muscles Worked by Rowing Machines
4. Walking on an Incline
Use a treadmill with a slight incline.
Keep your strides short.
Avoid sudden increases in speed.
5. Elliptical Trainer
Provides a smooth motion.
Less impact on the hamstrings.
Keep resistance low.
Upper Hamstring Strengthening Exercises
High Hamstring stretches are essential. But so they are strengthening exercises. Strengthening the hamstrings helps prevent further injury. Focus on controlled movements. Avoid sudden jerks. Start with a low number of repetitions. Increase gradually over time.
1. Glute Bridges
Lie on your back with your knees bent.
Keep your feet hip-width apart.
Lift your hips while squeezing your glutes.
Hold for a few seconds, then lower down.
Keep your movement slow and controlled.
Repeat 10–15 times.
2. Nordic Hamstring Curls
Kneel on a soft surface.
Have someone hold your ankles.
Slowly lower your body forward.
Engage your hamstrings to control the movement.
Push back up using your hands if needed.
Repeat 5–10 times.
3. Single-Leg Deadlifts
Stand on one leg.
Hinge at the hips and extend the other leg behind you.
Lower your torso and reach toward the floor.
Keep your back straight.
Return to the starting position.
Repeat 8–12 times per leg.
4. Hamstring Curls with an Exercise Ball
Lie on your back with your feet on a stability ball.
Lift your hips and curl the ball toward you.
Keep your core engaged.
Extend your legs back out slowly.
Repeat 10–15 times.
5. Clamshells
Lie on your side with your knees bent.
Keep feet together and lift the top knee.
Engage your glutes.
Lower it back down with control.
Do not let your hips roll back.
Repeat 10–15 times per side.
Final Tips
Always warm up before stretching or exercising your hamstring.
Avoid overstretching to prevent further injury.
Strengthen gradually to avoid overloading the tendons.
Listen to your body and modify movements as needed.
If pain persists, consult a physical therapist.
You can manage high hamstring tendinopathy by combining stretches, safe cardio, and strengthening exercises. Over time, you will improve mobility and reduce pain.