Saturday, March 3, 2007

High Hamstring Tendinopathy

Running Injuries: High hamstring tendinopathy.
as published in the Onteora Runner's newsletter Decemeber 2006

It’s the beginning of the season for most of us and I’m sure many of us are looking ahead to improving our training; be faster; and go longer. Typically the winter months are used for active recovery and cross-training allowing the body and the mind to heal from the ardors of the past year. Some of us have incurred running injuries that were ignored during the season but are now needing to be addressed so that they don’t occur next year or prevent us from reaching our potential.

Common musculoskeletal injuries such as piriformis syndrome, plantar fascitis, and high hamstring tendinopathy affect a growing number of runners and triathletes. It’s been my experience that female runners tend to experience high hamstring tendinopathy more than men. Perhaps it’s hormonal. Perhaps it’s structural. Unfortunately research is limited.

High hamstring tendinopathy is an overuse injury most often seen in middle- and long-distance runners. High hamstring tendinopathy is quite literally “a pain in the ass”. As an exercise physiologist and coach, I’ve worked with many runners will typically complain of a deep buttock or upper hamstring pain brought on during acceleration and at faster speeds. Some will complain of sciatic and buttock pain while seated.

The Physician and Sportsmedicine, a peer reviewed journal, published an excellent article in their May 2005 issue. I’d like to share a few exercises that might be of benefit. The following information is from this article and is available on-line.

Hamstring Biomechanics During Running
During running, the hamstrings have three main functions. First, they decelerate the knee extension at the end of the forward swing of the gait cycle. This action helps provide dynamic stabilization to the weight-bearing knee. Second, at foot strike, the hamstrings elongate to facilitate hip extension, again stabilizing the leg for weight bearing. Third, the hamstrings assist the calf muscles in extending the knee during the takeoff phase of the running cycle.

Treatment Options and Rehabilitation:
After an initial evaluation and diagnosis by a health care professional, several treatment options are available for relieving high hamstring pain, preventing its recurrence, and getting the athlete back into running.

Treatment typically includes:
• Pain control. Ice works wonders.
• Pelvic alignment if necessary. I would recommend a sports chiropractor who has experience working with athletes.
• Soft-tissue mobilization. Breaking up adhesions or scar tissue will help realign muscle fibers. I would recommend a health care professional who specializes in deep tissue massage, myofascial release or muscle energy techniques.
• Progressive hamstring flexibility. An appropriate stretching regime for both legs to ensure a balanced structure.
• Core-strengthening program. I’ve included snapshots of two very effective exercises. These are not as easy as they look and should be performed with someone supervising them. It’s quite easy to think that you’re aligned when doing them, but that’s not usually the case. One side will typically be weaker than the other and there will be a tendency to compensate and use other muscles which might lead to injury.

Prone plank with hip extension.
Keeping your head level with the floor, support your body weight on your forearms (elbows bent at 90°) and toes. Maintain a neutral spine while maintaining position. Each leg is lifted and held for 5 secs. Repeat 5-10 times per side alternating legs.

Bridge on ball with ball curl.
Lay on the floor with your feet on a stability ball. Hips are raised until the knees, hips and shoulders are in a straight line. It’s important to keep your back in a neutral mid-range position. The bridge position is maintained as you push the ball forward and back. The goal is to be able to do this with both legs and then progress to single leg. Repeat 10 times.

6 comments:

Herself, the GeekGirl said...

I found your blog after doing a search for the term "high hamstrong tendinopathy". In your experience, is the prognosis good for this type of injury?

Anonymous said...

I have some tendinopathy in my semimembranosis toward the lower part of the muscle/tendon where it attaches to the inside of the knee. It seems that ANY running is preventing healing. It has been 4 months and cessation of all exercise and most of the stretching is the only thing that seems to be working. Is this possible or should I be trying to jog still? Is this an injury where you just have to let the damaged cells regenerate in order for the irritation to go away? I've heard the 6 month thrown around for complete recovery, what do you think about that?

Unknown said...

Ethan,

I have the same problem. I pulled my hamstring months ago and didnt let it heal all the way...now I feel that pain inside the knee and its driving me crazy...Someone please help. I havent ran in 3 weeks and if I dont run for 4 months Ill go crazy

poppet said...

Im no expert but i'm going through high hamstring teninopathy at the moment. Tendons are slow to heal because they don't get the same blood supply as muscles etc so its going to take a while. Going to a sports PT etc is important as there was probably some muscle imbalance causing this (I apparently had inactive glutes which lead to one leg getting weaker than the other). Bascially following the PT advise ie the exercises and cross training as suitable will get you better but its going to take time, months not weeks. I do sympathise i've cancelled three races i had planned so far :-( Try and find something else to work on, i'm going to yoga, swimming and elliptical training. Getting better is as much a state of mind with this

Unknown said...

I have had great results with my patients using the ARP machine. We've going back to their normal activity levels within about 10-15 treatments. Check out our website @ infinitihpc.com and let us know if we can further help you get back on your feet!!

Unknown said...

Yep