Another Pain in the Butt: Proximal Hamstring Tendinopathy
If you have ever felt a deep ache right where your backside meets your thigh, you might be dealing with proximal hamstring tendinopathy. This condition affects the tendon that connects your hamstring muscles to your sit bone, also known as the ischial tuberosity. It is a common issue for runners, sprinters and those who enjoy a good session of yoga or Pilates... until their hamstrings decide otherwise.
Most cases take between three to six months to fully recover, though mild cases may improve faster. Sticking to a structured rehab plan with your physio will help you get back to pain-free movement sooner rather than later.
If your hamstring is holding you back, do not just sit on the problem—literally. Get it assessed and start your recovery the right way.
Why Does It Happen?
Proximal hamstring tendinopathy is usually the result of repetitive strain. Activities like long-distance running, kicking sports or even prolonged sitting on hard surfaces can irritate the tendon. It often develops gradually as the tendon struggles to keep up with repeated loads, leading to micro-tears and degeneration rather than inflammation.The Lived Experience
The telltale sign is a deep, dull ache near the sit bone that worsens with prolonged sitting, stretching or uphill running. Sprinting or lunging may also trigger sharp pain. Some people describe it as a “toothache” in their hamstring that just will not go away, but it depends on the phase of your tendinopathy. Early on it is common to be able to "warm it up" and it will go away, but if it's not well managed it can progress to being a constant aching pain that stabs you when doing things like walking up stairs.Treatment and Recovery
Strengthening the hamstring tendon with appropriate loading is key. Learning how to deload the tendon while avoiding excessive stretching early on, as it can aggravate symptoms. Gradual reintroduction of activity is crucial, with a focus on load management.Most cases take between three to six months to fully recover, though mild cases may improve faster. Sticking to a structured rehab plan with your physio will help you get back to pain-free movement sooner rather than later.
If your hamstring is holding you back, do not just sit on the problem—literally. Get it assessed and start your recovery the right way.
More Information:
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