Is it too cliched to say High Hamstring Tendinopathyis a Pain in the Butt for Runnersé Probably! Ok so in this tutorial, I'm going to show youfive exercises we almost always give to runners who present with cases of high hamstring Tendinopathy. First we need to understand the nature ofthe injury. The clue's in the title here; high up atthe top end of the hamstring muscles we find their common origin, where their tendons insertonto the ischial tuberosity of the pelvis, that's the bony part towards the bottom ofyour butt cheek. Being a tendinopathy we know that it's thisconjoined tendon that currently in dysrepair.
This is very much one of your typical overusetype running injuries, and in my experience comes as a result of chronic overload of thehamstring tendons, usually with a more acute trigger. What do I mean by overloadé Well, if there's one thing that tendonsdon't particularly enjoy it's the combination of being compressed while under high tensileloads. They are great at dealing with tension when in an optimal position, but when youadd compression, it's a simple trigger for tendon problems.
Now, because of the specific way in whichthe tendon attaches to the rear part of the ischial tuberosity near your butt crease,loading the hamstrings in increased amounts of hip flexion will begin to compress thehamstring tendon against the bone. Repeat this excessively and you're on a fast trackto high hamstring tendinopathy. So what kinds of exercises load the hamstringsin this high hip flexed positioné Well anything that's going to force an increasedstride length, such as speed work and hill reps. These are also often the aggravatingfactors that trigger symptoms when runners are trying to trainthrough cases of highhamstring tendinopathy.
Now, when it comes to rehabbing the injury,it's important we take this understanding of the injury and it's anatomy into account.As with most tendinopathies, we need to load the hamstring tendons to stimulate healingand repair, and to build strength in the hamstring muscles themselves muscular weakness isalso a risk factor to tendon problems, don't forget! We need to ensure however that we load thehamstrings and their tendons in such a way that doesn't create this combination oftendon compression under tension. In other words, while initially rehabbing the injurywe need to look for hamstring exercises that
avoid working into too much hip flexion. I'll leave a link in the description below,so that you can find the free high hamstring tendinopathydownload on the kinetic revolution website, containing more information on this frustratinginjury, and tutorial demonstrations for some ideal rehab exercises. Be sure to check that out! To begin with we focus on isometric exercisessuch as a simple double leg bridging exercise to help engage the glutes and hamstrings,and load the hamstring origin tendon without
flexing the hip. Try varying the position of this exercise;as you start with your heels close to your butt, the exercise becomes more glute focused.Conversely, if you setup with your heels further away, creating a longerlever, you'llbe placing more of an emphasis on hamstring loading. You can build up to this! Aim for 10 sets of 10 seconds holding thebridge position. A simple progression is to incorporate a singleleg variety of this isometric hold exercise. The single leg bridge. Most runners find thismuch tougher than the standard double leg
Single Leg Exercises Runners Arabesque Ep
In this episode, I'm going to show you asingle leg exercise which helps build stability, balance, and strength, particularly in thoseall important glutes and hamstrings. Let me show youâ€¦ Lots of the runners I work with ask me fora handful of exercises which will provide maximum benefit on minimum time, to fit inwith busy lifestyles. One great option is an exercise I know asthe Runner's Arabesque, which is also known by various other names. The concept of the exercise is very simple,but you may well find the execution quite
a challenge! Stick around to the end of this short tutorialto learn some common mistakes made in doing this exercise, and what to avoid, so you getthe most out of the workout. Begin facing a wall, standing on one leg,with the other knee raised in front of you. You should be far enough away from the wallto put it just out of reach. From this balanced position, push backwardswith the hanging leg, as you reach forwards with both hands. Keep lengthening your bodyin both directions pushing back with the foot, as you reach forwards towards the wallwith your hands.
As you do so, make sure you keep looking towardthe wall ahead of you, as this aides you in keeping your back flat. In this dynamic singleleg exercise, we need to avoid collapsing your trunk into a forward flexed posture.The flexion should come from a hinge at the hip, nowhere else. As you reach this horizontal position withyour body, you should be feeling a stretch through your hamstrings at the back of thethigh on the standing leg. These hamstrings will have been lengthening eccentrically tocontrol the forwards hinging of your torso moving over the top of your hip.
The challenge of this exercise is in bringingyourself to this horizontal position with enough control to then be able to return tothe start position without losing balance. After a handful of reps of this, you'llbe feeling your hamstrings and glutes working hard on the standing leg. Everybody's exercise programme, but if youwant a challenge, aim to complete 3 sets of 15 slow controlled reps on each leg. So there are a couple of things to watch outfor in this exercise. Firstly, the position of the standing knee as we work through eachrep. What we need to avoid it the tendency
so many people have of allowing the knee toflick back into hyper extension. Throughout this single leg exercise, you needto maintain a slight knee bend in the standing leg. This will help you to protect the kneejoint, as when you allow the knee to hang back into hyper extension, you're puttingmore strain on the knee ligaments. We want to avoid that! Next, whether you're going this barefoot,or in shoes, you need to make sure you avoid clenching your toes, clawing your foot ontothe ground. When I see people doing this, it's usually a sign that stability higherup the kinetic chain, normally the hip, is
lacking, and the muscles around the foot andankle have to do more work in trying to provide stability. Try to relax the foot and keep the toes relaxed.Usually, runners who claw their toes are the same guys and girls who feel the effects ofthis single leg exercise burning in their calves! If this is you, you might want to check outthe tutorial I made on how to improve your balance. I'll leave the link to the tutorial in thedescription here on YouTube. Best of luck with this exercise let me knowin the comments how you get on with the 3