Three Simple Distal Hamstring Tendinopathy Exercises

Distal hamstring tendinopathy can often be confused with other injuries or conditions that cause pain around the back of the knee. Learn what causes distal or lower hamstring tendinopathy and what the symptoms are. We also demonstrate three exercises that will improve your strength and control around the knee.

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/

📽️Other videos you may find useful:
▶️ Eight Exercises to Relieve Sciatic Nerve Tension - And how to Test for It:    • Eight Exercises to Relieve Sciatic Ne...  
▶️ Exercises to Correct Over-Pronation in Runners:    • Exercises to Correct Over-Pronation i...  
▶️ How do PRP Injections Work?    • How do PRP injections work?  
▶️ Cortisone Injections - How They Work and When to Avoid Them:    • Cortisone Injections - How They Work ...  

This article also has some detailed descriptions of exercises for lower hamstring tendonitis: https://www.sports-injury-physio.com/...

📚Chapters:
00:00:00 Introduction
00:01:16 Anatomy
00:03:52 How do the hamstrings work?
00:04:48 Causes of lower hamstring tendonitis
00:08:21 Symptoms
00:11:48 Other conditions
00:13:44 Diagnosis
00:15:56 How long does recovery take?
00:19:02 Treatment overview for lower hamstring tendonitis
00:20:21 Relative rest
00:23:00 Strength training guidelines
00:26:29 Exercises for lower hamstring tendonitis
00:27:03 - Bridges
00:30:57 - Hamstring curls
00:37:16 - Romanian deadlifts
00:39:21 Rest of the body
00:40:38 What exercises to avoid
00:41:46 Increased neural tension in the sciatic nerve
00:43:01 Supportive insoles
00:44:17 Shockwave
00:44:52 Injections
00:46:30 Surgery
00:47:09 How we can help

--------
🖥️Some of the software we use to run our online physiotherapy practice:
➡️ Website hosting and management - Wix: https://geni.us/AFJ8LK
➡️ Appointment scheduling - Acuity: https://geni.us/zf6t
➡️ Video consultations - Zoom One (Pro): https://geni.us/MXVy6
➡️ Rehab exercise library - Wibbi: https://geni.us/5QVD1 (Free trial plus discount via this link)
➡️ Patient satisfaction survey - Typeform: https://geni.us/nddjZ
➡️ In-house task planner - Notion: https://geni.us/W2JanX
➡️ Patient notes - Cliniko: https://geni.us/3LLu7Km (Get £30 off your subscription via this link)
➡️ Bookkeeping - FreeAgent: https://geni.us/Vk0UHec (Get 10% off your subscription via this link)
➡️ Taking online payments - Square: https://geni.us/YhkAHO (Sign up with this link to get a choice of rewards from Square)

________________
👌If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: https://bit.ly/SIP-channel
________________

References:
Brukner, P, et al. Brukner & Khan's Clinical Sports Medicine. Vol 1: Injuries. (2017) McGraw-Hill Education. (Links to Amazon)

Chan, W., et al. (2016). "Calcific tendinitis of biceps femoris: an unusual site and cause for lateral knee pain." Case Reports 2016: bcr2016215745.

Sederberg, M., et al. (2022). "Distal semimembranosus tendinopathy: A narrative review." PM&R 14(8): 1010-1017.

Oyasato, T. (2021). "Lower Extremity Strengthening, Neuromuscular Re-Education And Graded Activity For A Runner With Distal Hamstring Tendinopathy: A Case Report.”

Akhtar, M. A., et al. (2020). "A rare case of calcific tendinitis of biceps femoris presenting with lateral knee pain." Journal of Clinical Orthopaedics and Trauma 11: S660-S662.

Manning, B. T., et al. (2015). "Diagnosis and management of extra-articular causes of pain after total knee arthroplasty." Instr Course Lect 64: 381-388.

Yoon, M. A., et al. (2014). "High prevalence of abnormal MR findings of the distal semimembranosus tendon: contributing factors based on demographic, radiographic, and MR features." American Journal of Roentgenology 202(5): 1087-1093.

Bylund, W. E. and K. de Weber (2010). "Semimembranosus tendinopathy: one cause of chronic posteromedial knee pain." Sports Health 2(5): 380-384.

Krishna Sayana, M. and N. Maffulli (2006). "Tendon injuries." Football Traumatology: Current Concepts: from Prevention to Treatment: 165-182.

👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.