Hamstring Tendinopathy - 5 ESSENTIAL Steps to Return to Running

Hamstring tendinopathy: How to return to running. In this video, you’ll learn the important steps to take to ensure that you return to running safely after high hamstring tendinopathy.

The hamstring pain that has stopped your running has finally healed, and you’re ready to get started running again. It’s so important that you take a progressive approach to your re-introduction to running, as the last thing you need is for this hamstring injury to return.

There are five steps to a successful returning to running after high hamstring tendinopathy. In this video, I’m going to help you understand how to master each stage.

You’ll be back to running pain-free, and full training in no time!

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STEP 1 - Run on Non-Consecutive Days

It’s important that you give your body, and hamstring tendons specifically, adequate rest between running workouts. You may now be pain free, but your hamstring tendon is still recovering. Running produces much needed stress and strain on the tendon, which will stimulate further healing.

More about following a return to running plan: https://www.youtube.com/watch?v=96cM_PXXzn8

However, after a point this stress and strain can be too much for the healing tissues and the tendon might flare-up. You don’t want this to happen.

To help prevent this overload of the hamstring tendon, be sure to leave at least a clear 24 hours between running sessions in your “return to running phase”.

STEP 2 - Focus on Running Technique

Your running technique so important when it comes to avoiding undue stress and strain on the injured hamstring tendon. Aim to run with a high running cadence to help prevent yourself from overstriding.

Making shorter, quicker strides will stop you from loading the hamstrings in an overly lengthened position, as would happen if you overstride.

More about running cadence: https://www.youtube.com/watch?v=08lmp5zQAmA

Aim to run with a cadence near 180 strides per minute at an easy running pace.

More about anterior pelvic tilt: https://www.youtube.com/watch?v=j-UIfv1sZU0

STEP 3 - Run at an Easy Pace

It’s important that you avoid running fast during high hamstring tendinopathy rehab. Running fast involves you lengthening your stride, which places more demand on the hamstrings, and particularly the proximal hamstring tendon. To begin with, avoid speed sessions, and only run at an easy “conversational” pace. All of your running should be in the aerobic zone.

In time, as you progress through your return to running plan, you can reintroduce speed training to your plan, beginning with tempo workouts, then long intervals such as mile reps, and eventually short, fast intervals (200-400m reps).

STEP 4 - Avoid Running Uphill

Another trigger for proximal hamstring tendon flare-ups is uphill running. Running uphill forces you to lift the knees higher, and flex the hip to a greater degree. This places the proximal hamstring tendon in a position when it could be more easily irritated. If you have to run up a significant hill during this early phase of your return to running, be sure to focus on making short strides and maintaining a fast running cadence.

As you progress through your re-introduction to running, you can factor-in hill reps, beginning with gentle hilly runs at an easy pace, then moving on to hilly tempo workouts (like Kenyan hills), and eventually fast hill reps and hill sprints.

STEP 5 - Maintain Your Strength & Conditioning Work

A pattern I’ve seen in runners who suffer from high hamstring tendinopathy is that they’re often lacking both hamstring strength, glute strength, and core control.

Having suffered from this frustrating injury once, you should use this as a reminder that you cannot ignore your strength and conditioning work not that you’re running once again.

Your return to running plan should also involve you regularly making time for your physiotherapy exercises and strength workouts.

Good luck!!

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: https://kinetic-revolution.com

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Видео Hamstring Tendinopathy - 5 ESSENTIAL Steps to Return to Running канала James Dunne