Everything You Need to Know About Hamstring Tendonitis
What is Hamstring Tendonitis?
Hamstring tendonitis is when the tendons that attach the hamstring muscles to the pelvis or lower leg become irritated or inflamed, usually from overuse or poor movement patterns. It causes deep pain in the buttock or upper back of the thigh, especially during running, sitting, or bending forward.
An analogy…
Think of the tendon like a rope that connects a muscle to bone. If you keep pulling that rope over and over without giving it time to rest, it starts to get frayed and inflamed, that’s what tendonitis is.
What are other names that hamstring tendonitis can be called?
Hamstring Tendinopathy, Hamstring Tendinitis, Biceps Femoris Tendinopathy
What causes hamstring tendonitis?
The hamstrings attach to the ischial tuberosity (sitting bone) at the pelvis via strong tendons. These tendons transmit force when you run, bend, or extend your hip. If these movements are repetitive, too intense, or done with poor technique, the tendon can become overloaded and inflamed, especially at the upper attachment near the glutes.
What are the signs and symptoms of hamstring tendonitis?
- Deep aching pain in the buttock or upper hamstring
- Pain when sitting for long periods
- Pain or tightness when running, especially uphill or sprinting
- Pain with forward bending or straight leg stretching
- Tenderness at the top of the hamstring, near the sitting bone
- Weakness or stiffness in the back of the thigh
- Symptoms tend to build gradually and worsen over time with activity
What tests are used to diagnose hamstring tendonitis?
Palpation: Pressing on the upper hamstring tendon reproduces pain.
Resisted hip extension or knee flexion: Pain increases when trying to activate the tendon.
Straight leg raise test: Stretching the hamstring reproduces pain.
Single-leg bridge test: May reproduce pain or highlight weakness.
How long does hamstring tendonitis take to heal?
Mild to moderate cases may settle in 6 to 12 weeks with rest and rehab. Chronic or persistent tendonitis may take 3 to 6 months or longer to fully resolve.
How does hamstring tendonitis happen?
- Overuse from running, sprinting, or high-rep leg exercises
- Sudden increase in training load or intensity
- Poor glute activation or weak core
- Tight hamstrings or poor flexibility
- Incorrect running or gym technique
- Returning to sport too quickly after injury
- Prolonged sitting or poor posture
What treatment can help hamstring tendonitis?
- Relative rest
- Ice therapy after activity
- Eccentric and isometric strengthening
- Manual therapy (dry needling, soft tissue release, and joint mobilisation)
- Postural and movement retraining
- Shockwave therapy
What exercises or stretches can I do for hamstring tendonitis?
- Isometric hamstring holds (e.g. bridge hold, single-leg holds)
- Nordic hamstring curls
- Glute bridges, clamshells, and deadlifts
- Hip and core stability drills
What products can help with hamstring tendonitis?
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A hip flexor strain happens when one of the muscles at the front of your hip, mainly the iliopsoas or rectus femoris, gets overstretched or torn. It’s a common injury in sports that involve kicking, sprinting, or sudden movements, causing pain at the front of the hip or groin.
An analogy…
Think of the hip flexor muscles like strong elastic bands that lift your knee toward your chest. If they are stretched too quickly or too far, they can tear like a snapping rubber band.
What are other names that a hip flexor strain can be called?
Hip Flexor Injury, Iliopsoas Strain, Psoas Strain, Hip Flexor Tear, Strained Iliopsoas Muscle, Torn Iliopsoas Muscle, Pulled Hip Flexor
What causes a hip flexor strain?
The hip flexors are a group of muscles that help you lift your thigh toward your body. A strain happens when the muscle fibres are overloaded, usually from a sudden burst of force or a rapid stretch beyond their limit. This causes small (or large) tears in the muscle or its tendon near the pelvis.
What are the signs and symptoms of a hip flexor strain?
- Sharp pain at the front of the hip or groin area
- Tenderness when pressing the hip flexor muscles
- Pain with lifting the knee, sprinting, kicking, or climbing stairs
- Stiffness or weakness in the hip, especially when bending forward
- Swelling or bruising in the front of the hip
- Pain when stretching the hip backward
What tests are used to diagnose a hip flexor strain?
Palpation: Feeling for tenderness in the front of the hip
Resisted hip flexion test: Pain when lifting the knee against resistance
Stretching tests: Extending the hip backward reproduces symptoms
How long does a hip flexor strain take to heal?
Grade 1 (mild) strains often heal in 1 to 2 weeks. Grade 2 (moderate) strains usually take 3 to 6 weeks. Grade 3 (severe) strains (significant tearing) can take 8 to 12 weeks or more to fully recover.
How does a hip flexor strain happen?
- Sudden sprinting or kicking movements
- Explosive acceleration or direction changes
- Tight hip flexor muscles
- Poor warm-up or muscle preparation
- Weak glutes and core, causing the hip flexors to overwork
- Fatigue or previous hip injuries increasing the risk
What treatment can help a hip flexor strain?
- Relative rest from aggravating activities early on
- Ice application for the first 48–72 hours to control swelling
- Manual therapy (massage, dry needling, and stretching)
- Progressive strengthening and controlled stretching of the hip flexors
- Postural retraining and core strengthening
- Gradual return to running, kicking, and sport-specific drills
What exercises or stretches can I do for a hip flexor strain?
- Isometric hip flexor holds
- Glute and core strengthening exercises
- Gentle hip flexor stretches
- Straight leg raises to rebuild control
What products can help with a hip flexor strain?