Have you been stretching more to improve flexibility and started to notice a dull nagging ache or pain in your bottom?
Are you a dancer who has recently started additional rehearsals for an upcoming competition or showcase? Adding more high kicks and split jumps?
You might have a hamstring tendinopathy…
So, What is a tendon and what is a hamstring tendinopathy?
Tendons are located all over the body.
They connect the muscle to the bone, acting like springs to absorb forces anytime we use our muscles.
Typically, tendons respond well to increased load, if gradual and given enough time to rest. However, without sufficient rest or if loaded too quickly, tendons can become painful.
A hamstring tendinopathy refers to the tendon attaching the hamstring to the thigh bone.
Originating at the outside aspect of the pelvis, it attaches on to the back of the tibia bone. Hamstring tendinopathies are common with activities that require deep hip flexion, or abduction.
For example squatting, lunging, uphill running, sitting for long periods. For dancers this may look more like fast, high kicks or split jumps.
How do we manage this pain?
Well, good news! Tendons respond well a few different things
- Relative rest
Previously it was believed that complete rest was needed, this is now not the case. Research is leaning towards relative rest to encourage healing whilst preventing further decreases in strength, as we de-load the tendon. We do this by minimising aggravating activities (i.e. running, jumping, kicking) and decreasing the intensity/volume of your dancing/trainings for a short period- all depending on the severity of your symptoms.
- Strength Training
Strength training is important for decreasing tendon irritability whilst increasing their capacity to tolerate higher loads- i.e. more high kicks, jump and split jump etc. Strength training should be slow with heavier loads and aim to progress you back towards more hip flexion as tolerated based on your symptoms.
- Avoid additional causes of compression to the tendon
Posture modification should aim to prevent excessive compression at the hamstring origin as this can cause further irritation and pain. To do this, sitting on shaped cushions can be helpful if you are sitting for long periods. You also want to avoid repetitive stretching of the hamstring as well as hip-dominant movements (i.e. excessive lifting and bending from the trunk)
What’s next?
If you believe you may have a tendinopathy or are experiencing symptoms and want a further assessment, give us a call at Burleigh and Broadbeach Physiotherapy Centre and book in see one of the physiotherapists. Our Physiotherapists will go through a thorough assessment, provide education and advice specific to your presentation and help you get back on track with your goals, like dancing!
References:
Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management | Journal of Orthopaedic & Sports Physical Therapy (jospt.org)
Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management | Journal of Orthopaedic & Sports Physical Therapy (jospt.org)
