Proximal hamstring tendinopathy stretches to avoid

If you have proximal hamstring tendinopathy, certain stretches can actually make things worse instead of helping. In this article, we’ll look at the stretches to avoid and what you can do instead to ease the tightness and help your hamstring tendon to recover.

Remember, if you need help with an injury, you're welcome to consult one of our physios online via video call.

In this article:

1. Why avoid certain stretches?

2. Examples of stretches to avoid with proximal hamstring tendinopathy

3. What to do instead

4. How we can help

Maryke has also done a video about this:

Why avoid certain stretches?

👉 Any stretch that pulls the high hamstring tendons firmly over the sit bones should usually be avoided if you have proximal hamstring tendinopathy.

Why avoid these stretches?

You know how it hurts when you prod a bruise? When the high hamstring tendons are injured, they also become very sensitive to compression. So if you do stretches that pull and press the tendons firmly against the sit bones, it usually just irritates them further and makes the pain worse.

💡 People with tendinopathies often have a natural urge to stretch the affected area, and these stretches can feel nice while you’re doing them, but a few hours later the pain often flares up.

Examples of stretches to avoid with proximal hamstring tendinopathy

⭐ None of these stretches are "bad" for an uninjured hamstring – you can usually ease back into doing them once your tendons have calmed down and recovered their ability to tolerate these compression forces.

1️⃣ Hamstring stretches

• Any stretch where you keep your legs straight and bend your body forward – e.g. bending down while standing, bending forward in sitting with your legs out straight, or Downward Dog in yoga.

• Depending on how tight your hamstrings are, you can also stretch the proximal hamstring with the knee bent – e.g. pulling your knee into your chest or doing a deep lunge stretch.

2️⃣ Glute or piriformis stretches – these can sometimes also irritate the high hamstring tendons, especially if the tendons are very sensitive or if the way you pull happens to press them strongly against the sit bone.

What to do instead

🙌 The best research-backed treatment for proximal hamstring tendinopathy combines relative rest with a graded, exercise-based rehab plan (strength work, not stretching). Other treatments can also be helpful, and we’ve discussed those in detail here.

The main reason people want to stretch when they have proximal hamstring pain is usually because the hamstring muscles feel tight, sore, and uncomfortable. In that case, massaging those muscles might be a better option.

This could be massage with a massage gun or foam rolling. Avoid applying strong pressure directly over the high hamstring tendons, as that can sometimes irritate them further.

Maryke demonstrates how she foam rolls her hamstrings in this video:

And here’s one for massaging your own glutes:

How we can help

Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.

We're all UK Chartered Physiotherapists with Master’s Degrees related to Sports & Exercise Medicine or at least 10 years' experience in the field. But at Sports Injury Physio we don't just value qualifications; all of us also have a wealth of experience working with athletes across a broad variety of sports, ranging from recreationally active people to professional athletes. You can meet the team here.

About the Author

Maryke Louw is a chartered physiotherapist with more than 20 years' experience and a Master’s Degree in Sports Injury Management. Follow her on LinkedIn and ResearchGate.