Distal Hamstring Tendinopath

Do you have pain on the posteromedial/lateral (back/either side) aspect of the knee?


If so, read on below!



This post will be focusing on distal (low) hamstring tendinopathy, quite an uncommon cause of chronic knee pain!


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.


So, as you can see… there could be a few things causing the issue! But as it was requested... here's how we might differ some rehab for distal hamstring injuries, versus proximal hamstring injuries: https://www.instagram.com/p/CLoKl7agkWM/


If you haven't seen our proximal (high) hamstring rehab post… check it out 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.


Our caring and friendly Chatswood, North Sydney and Sydney CBD Physio Team would love to help you out, so reach out to us if you have any questions!

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