Hamstring tendonitis (also called "hamstring tendinopathy") occurs when there is damage and inflammation to one or more of the hamstring tendons, which connect the hamstring muscles to the lower leg bones This damage and inflammation occurs when there is repetitive or excessive force placed on the tendons. People at highest risk include athletes who constantly run, jump or kick and those who accelerate and decelerate rapidly. Treatment for hamstring tendonitis includes the RICE protocol to reduce inflammation and pain, then a strengthening and stretching routine to reduce tightness and weakness.
Sitting Hamstring Stretch
Sit on the floor with both of your legs out straight. Keep your back straight and lean forward through your hips. Stretch out over your legs reach your fingertips toward your feet. Go as far as you can without discomfort and hold for 10 to 30 seconds. Do not bounce. Do two repetitions. This exercise should be done twice a day.
Standing Stretch
Stand with one leg slightly behind the other. Bend your back knee and rest your weight on that back leg. Flex the ankle on your front foot so that just your heel rests on the floor. Tilt your hips forward and feel the stretch through the hamstrings on the front leg. Hold for 10 to 30 seconds. Do two repetitions. This exercise should be done twice a day.
Lying Hamstring Stretch
The lying hamstring stretch is a more advanced stretch and you should do it only after you can perform the sitting and standing hamstring stretches comfortably. Lie on your back with the affected leg outstretched. The other leg should be bent with your foot flat on the floor. Loop an exercise band or towel around the bottom of the foot on the injured leg. Pull on the exercise band or towel as you raise your straight leg up towards the ceiling. Raise it until you feel a deep stretch through your hamstrings. Hold for10 to 30 seconds, then slowly release. Do this two to three repetitions, ideally twice a day.
Caution
Never begin a stretching or exercise routine unless approved by your therapist or physician. Treat inflammation with NSAIDs, rest, ice, compression, and elevation. Do not perform stretches with inflamed or painful muscles and tendons. When performing a stretch, never push the move until you feel pain. If the stretch becomes painful or uncomfortable, release from the stretch to prevent further injury.
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