Buttock or Hamstring Pain? You Could Have a Proximal Hamstring Tendinopathy 

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hamstring tendinopathy

Do you have buttock or hamstring pain whilst exercising or sitting?

Proximal hamstring tendinopathy presents as pain through the buttock region during activities such as running, sitting, or lunging. It is typically seen in athletic individuals, particularly runners and track and field athletes. Its onset may be progressive and typically localised to the bony prominence known as the ischial tuberosity. 

 

But what is a tendinopathy? 

Tendons are band-like structures which connect our muscles to our bones. When a tendon is loaded above its usual capacity, it may lead to pain and discomfort. This may have developed following a sudden change in exercise routine, or insufficient recovery in your program. For the hamstring, one of its many tendons attaches to the ischial tuberosity, a bony prominence located at the base of the pelvis. When this tendon becomes injured, you will typically notice pain located over or near this bony prominence. 

hamstring muscles

 

How can we fix my hamstring tendon pain? 

The evidence for managing proximal hamstring tendinopathies is clear – we carefully manage your amount of exercise and train the tendon in a way which allows it to become stronger, but not overload it further. 

 

Helpful Tips

  • Pure rest is often not the solution. If we rest our tendons too much, they weaken and lose their capacity to handle loading (exercise).
  • Over training can cause the condition to worsen. Balancing rest with exercise is key to tackling tendon pain.  Listen to your Physiotherapist, they will guide you on the correct amount of loading required with your exercises, and will guide you on when it is appropriate to return to other activities such as running and jumping.
  • Pain is not always bad. Tendons can be painful, and so can their rehabilitation. Your pain should not increase by 3/10 when exercising, there should not be any night time pain after completing your exercises, and any symptomatic increase in your pain should resolve within 24 hours.
  • Avoid stretching as over stretching can lead to more compression and irritation of the tendon, even if the tendon may actually feel “stiff”.
  • Avoid massaging the tendon directly as this may lead to more compression and potential irritation.

 

If you are currently struggling with tendon pain please give us a call on (02) 6584 5005 and have one of our Physiotherapists here at Phyx You in Port Macquarie create a specific treatment plan for you. Alternatively, book online with us below!

Alasdair
Physiotherapist

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