Hamstring tendinopathy is relatively common in endurance athletes, who complete the same pattern repetitively over the course of a long run or ride. It can lead to degenerative tendons. Tendinopathy is often difficult to treat given the chronic nature of the problem. Research in 2005 by Michael Fredericson, physician and researcher from Stanford University, suggests that somewhat painful eccentric exercise may be valuable for hamstring tendinopathy.
Stage 1
The hamstrings serve the primary function to extend the hip, and are secondarily capable of extending the knee. This means that eccentrically, the hamstrings resist knee extension and hip flexion. To target the hamstring's impact on knee extension, use the supine hamstring strength stretch, suggests Fredericson. Lie on your back with a partner straddling your torso and facing your feet, bring one knee to your chest and support it with your hands on your thigh behind your knee. Have your partner grab your heel and extend your knee while you resist his force with 50 percent to 75 percent of your strength. Repeat up to five times.
Stage 2
As you develop your strength, utilize the eccentric-only slide board leg curl. Lie on your back with your feet positioned on a slippery surface, such as a slide board or carpet slides. With knees bent, push your heels into the ground and bridge your hips toward the ceiling. Slide your feet out slowly until your legs are completely straight, maintaining your bridge. Relax your hips to the ground and bend your knees back to the starting position. Repeat up to 10 times for three to five sets.
Stage 3
After developing strength with eccentric protocols, athletes must move to one leg to continue to stress the tendons adequately, says Peter Brukner in "Clinical Sports Medicine." Utilize the single leg eccentric slide board leg curl. Position yourself on your back as though to do a regular eccentric-only hamstring curl. Bring one knee to your chest and allow your leg on the ground to extend slowly, about 6 seconds. Return to the starting point and repeat up to 10 more times on the afflicted limb. Do two to three sets.
Stage 4
Tie proper movement together using the single leg Romanian dead lift. Grasp a dumbbell in the opposite hand as the injured limb while standing on the injured side. Hinge forward on your injured hip until you are unable to maintain a straight back. Return to the standing position and repeat up to 10 times for two to three sets.
References
- "Physician and Sports Medicine"; High Hamstring Tendinopathy in Runners: Meeting the Challenges of Diagnosis, Treatment, and Rehabilitation; Michael Fredericson, PhD, MD; May 2005
- "Clinical Sports Medicine"; Peter Brukner, OAC and Karim Khan, MD; 2001
Member Comments