Distal Hamstring Tendinopathy
Do you have pain on the back/either side of the knee? This pain could be coming from distal (low) hamstring tendinopathy, which is a chronic tendon injury and cause of chronic knee pain.
What are the causes of hamstring tendinopathy?
Causes of pain in these areas include meniscal tears, osteoarthritis, tendinopathy or bursitis of the pes anserine, popliteal (baker’s) cysts, strain of the medial/lateral head of the gastroc, popliteus muscle strain, medial/lateral collateral ligament sprain, and hamstring tendinopathy, among others.
How can you treat distal (low) hamstring tendinopathy?
To help you rehabilitate and decrease pain on the posteromedial/lateral (back/either side) of your knee, try these exercises on our Instagram page.
The first few exercises (bridge variations) are performed at a longer lever position, in order to target your distal (lower) portion of your hamstrings a bit more. These exercises are performed as isometrics, as they’ve been proven to decrease pain sensitivity in tendinopathy and help encourage collagen reformation (to promote healing).
Two exercises also include a calf/hamstring co-contraction, in order to increase neural output through the whole posterior chain (not just the hamstrings), in order to help support and offload the hamstrings tendon.
For dosages we generally do: 10x30 second holds, progressing to 5x1 min holds, then 2 min holds x3… then further progress holds from there.