Exercise is the most evidence based treatment for hamstring tendinopathy. Due to the nature of tendinopathies, loads must be managed in a way you do not overload your tendons causing more irritation or inflammation. Tendons should be loaded progressively so that they can develop better tolerance to the loads that are necessary for your individual day to day needs. Exercises need to be monitored and eased into with the guidance of your physiotherapist.
1. Double leg isometric glute bridge:
Begin in a lying position with knees bent. Raise buttocks while slowly keeping the core stable throughout exercise. Slowly return to starting position and repeat.
2. Double leg glute bridge with leg lift:
Same starting position. Raise the buttocks slowly. Raise one leg while maintaining the bridge position. Hold the position for few seconds then release. Repeat on the other side.
3. Plank with Leg Lift:
Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set.
4. Prone Hamstring Curl:
Lie on your stomach on the machine with ankles under the pad. Keeping your calves relaxed, bring your feet towards your buttocks. Slowly lower your feet until you are just about to lose tension in your hamstrings. Avoid arching your back during this exercise. Keep your hips down.
5. Supine Hamstring Curl with Ball
Start in Supine Hip Extension, arms extended at your sides. Bend the legs and roll the exercise ball toward your buttocks until the soles of your feet touch the ball and the shoulders, hips and knees are in line. Extend legs to release.