There are a variety of things that can contribute to the formation of, and aggravation of hamstring tendinopathy. In this blog, we cover some of the key considerations.
Stretching:
It's often one of the first things that sufferers turn to when the tendon becomes painful, but stretching the hamstring will often result in worsening pain. If you are doing activities such as yoga, then modifications are often needed,
Sitting:
Whilst sitting won’t be damaging your tendon, it can often aggravate it. Anecdotally we have seen a large increase in hamstring tendinopathy in the last 18months as many people are sitting more than pre-pandemic. Solutions here include using a sit-stand desk, avoiding hard chairs (sit on more cushioned chairs where possible), or even sitting on a pillow to alleviate the discomfort.
Running:
A sudden increase in running volume or speed can cause or flare hamstring tendinopathy. Hillier runs & faster runs will also increase demand on the hamstring tendon. Ensure that you are avoiding "loading spikes" in your training, & limit speed work & hill runs when the tendon is irritated.
Medication:
Fluoroquinolone antibiotics & Statins (drugs that lower cholesterol) have been shown to trigger tendinopathy.
Gym exercises:
Exercises that involve a lot of hip flexion (knee to chest) can aggravate hamstring tendinopathy. This can include deep squats, lunges, deadlifts, burpees & box jumps. Modifications to these exercises are often needed to help avoid irritating the tendon.
Remember that all injuries are multifactorial, so it's important to have a discussion with your health practitioner to discover what variables are important to you!
If you need further help with your hamstring tendinopathy, check out the recent podcast we did here, or don't hesitate to reach out to us!
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