Hey there! I made an updated version of this video for PHT which goes into some of the more common questions from this video and goes a couple of different exercise progressions as well. kzfaq.info/get/bejne/qN-HdqmcrpyXc6c.html

Thank you so much for making this! My injury is getting better, it’s been 9 weeks, but I’m going to follow this video until I’ve made it out of phase 3

I've been struggling with this for over a year and this is the best explanation and demonstration of exercises I've come across. Thank you

Thank you ! I’ve had pain with this for years. Great explanation and achievable therapy.

thanks Michael- this was really helpful- I watched 3 other you tube videos and yours was the only really good one!

Loaded with very good info. Best video on this subject. Cheers Michael!

There is definitely an odd, but a pattern nonetheless: fewer subscribers equals a smarter specialist in the video... I am most impressed.

Great explanation! I've been struggling with this for months (and watching lots of videos...) this is the first time I've understood why the hip flexion can cause issues for the tendon. Thanks! What sort of timeline do you find is typical for these different stages?

Thanks Michael ❤❤.....i used to do 170kg deadlift and 130kg squats but now i couldn't lift 80 kg.. Hope these exercise will help me...

Great info! Particularly regarding how running gait imbalances can contribute to the condition. I think I'm guilty of neglecting my glutes and overworking my poor hammy's while hitting the trails. Will give the exercises a try. Thanks Michael! Keep up the good work!!

im quad dominant and hip flexors are always tight. I do up hill sprints and karate. Lots of front kicks and side kicks. Your video was very helpful in fixing by ass pain. regards.

I've been struggling at this on and off for 5 years. I'd have pain for few weeks, then not much for months. Still able to run sub 19min 5k and 1,26 half marathon. But now I've really hit a wall. This pain near my sit bone wont go away after 3 month of no running at all. Pain would stab me in the glutes in different areas. Sometimes randomly while standing, sitting, walking. I've had enough tbh. Your video hopefully will help me.

Great video. Thanks

Thanks for the video. I've been suffering from this injury a couple of months now, not really knowing what it was, and assumed it would just get better, but it hasn't. After finding your site and this video, looking forward to trying it. Thanks!

would be great if you were in my area, I'd definitely go see you for my pt recovery

THANK YOU!

My orthopedic doctor could not identify my pain correctly. This is what I have! Now I can finally try to recover! I can not even sit in a chair to work the pain is so great!

Great video! Thank you for all the different exercises and breakdown of the progression levels to strengthen.

Thanks!

I'm pretty sure I have this, it's hard to find experts that know about this injury

i’ve been struggling with this for 6 months now. everytime i feel like i’m making progress and i’m feeling good, i start doing the plyometrics and the deadlifts and then the pain returns. should i wait until i feel virtually no pain before transitioning to those exercises? I have no pain with the glute and hamstring bridges

Hey! I tore one of my hamstring muscle 2 years ago. Then after a few weeks I started running and always felt a sharp pain in the gluteus area during Sprints and longer uphill runs. Unfortunately, I tore my cruciate ligament on the same leg while skiing while I was recovering. It was just over a year since the operation and I am knee is fine again. However, I couldn't do sprints during training because I still have this sharp pain in my gluteus. I did a MRI and I have tendinopathy at the base of the medial hamstring muscle (Tuber ischiadicum). I am currently receiving treatment ( shock wave therapy). I've been to several physiotherapists but they haven't been able to help me yet. I also went to an orthopedic surgeon and he diagnosed pelvic obliquity and I received insoles. My question: When I bend my stretched leg at an angle of 65 degrees I have a snap or jump of the tendons in the area between the hamstrings and the gluteus. It doesn't really hurt, but I think it may irritate the area even more. Is the tendon sore and thicker? or where does the snap come from? I have a 2x1cm large water retention in the tendon according to the MRI. Will that go away again when I start Witz stage 1? i think i need a lot of patience in the recovery. Would you recommend the exercises in the video to me oder do you think I have another injury? I know that my injured leg is weaker compared to the other and now i am doing isometric exercises to strengthen it. Thank you for your videos and I hope you can help me. I just want to return to sports and play football again. Greetings from Austria!

Great video, what if one does not have pain while doing the hamstring stretch, but only has pain while sitting.

Thanks for explaining this. Could this cause anterior knee pain when walking, with hip flexion and hip extension, because the hamstring is tight? What are your experiences with physical therapy to improve it?

Thank you for this! I'm a dancer and twinged my handspring kicking my left leg - I now feel a pain that after much google has lead me to proximal hamstring tendinopathy. Can I continue to dance as long as it isn't irritated? Thank you for the exercises, I will be doing them consistently and hopefully recover!!

2 years and counting! I can't get rid of this bilateral proximal tendonopathy.

As a result of both sitting too much and starting to ride my bicycle again I have been having hip area pain. It felt like hamstring tendonitis but I thought it might ber piriformis syndrome because I have had that in the past. After watching a lot of KZfaq videos and stretching and exercising with little relief, I went to an orthopedic doctor. He saw my crushed back disc and decided it was a back problem. Returning to my original thought I was looking into how to treat tendonitis in the hamstrings and found your videos. Because I'm old it may take a while but at least I am now hopeful about relieving my pain. After some more poking on the internet, I am wondering if I have ischial bursitis. The symptoms sound like proximal hamstring tendinopathy. How does one tell the difference? Also, I found a seat cushion that has cutouts for the ischia that has made sitting mostly painless.

Tore my hamstring a little over 4 weeks ago and now that I can run and stuff again I get sore in that area a lot

When would you you recommend starting concentric and eccentric exercises? and also plyometric exercises?

Hi Michael. Thanks very much for this video. I've been struggling with this for almost 2 years now. The only time it's gone away is when I basically stopped doing any exercise and avoided sitting as much as possible. Now that I start back doing exercises, the pain returns like it never went away. Any advice on how to actually recover from this? Many thanks

Hi Michael! I’m 15 years old and am big into weightlifting and football... I just recently (a few weeks ago) felt a gradual pain while deadlifting in my upper hamstring/deep within my glute and am wondering if this is what I have. I get a burning pain deep within my glute while sitting for a prolonged period of time and a sharp pain in my hip flexor/Pelvic bone. It really starts to hurt when doing any leg exercises except the hamstring curl, I’m still doing conditioning for football but stopped all leg exercises... I really need help because I don’t know what this is...(It also gets worse after sprints)

Thnx Michael for this amazing good video and explanation. I have a high hamstring tendon injury for 2 weeks now. Sadly I denied the pain and I went on doing my sumo deadlifts. Then I started to stretch which was a huge mistake to treat the tendon pain I found out later. I started isometric exercises for 3 days ago. I have a little question. How long does a stage last? Is it just as long as you don't feel pain anymore and then go on to the next stage? BTW I'm 57 yo man. Do full body fitness and power training 2 times as week. I have a long history of tendon problems but only on the elbows. I had tennis and golf elbows and distal Biceps tendon problems on both arms. The first time I had distal bicep tendinitis I was 28 yo.

wow. I think I get this from doing splits and squats. Now I don't know if I must exercise with bodyweight only? Like some power walking, yoga and//or pilates? Or should I jjust rest and do the rehab exercises?? Thank you! It's the only video I have found understand my symptoms

Thanks Micael. Great video. Should I avoid Yoga while recovering from PHT? Thank you.

I’ve commented on one of your posts relatively recently in which you replied. I’ve got more questions relating to my symptoms. I can sprint up the stairs with no pain, I can do sprint specific isometric holds (much harder than the suggestion on here), and I can do any other gym exercise, such as Nordics etc, with no-minimal pain, but when I run it flares up and radiates down my groin area or the side left side of my hamstring (it’s only on my right hamstring at the moment). What does this sound like to you? It sometimes hurts to hip hinge, however when it does it’s barely at all, in fact I’d say a 1-10 on a pain scale, just feels like tingling. It’s so weird and I don’t know what to make of it, why can I do very good strict nordics and not run (even if they’re just posture runs and not at max velocity)? RDLs hurt a bit more, more like a 3-4/10, but nothing too bad, and I can do them with 80+ kg for 6 reps???? I really need any ideas, I’ve been on and off rehabbing since September 2018 for it. Also might be good to know that the tendons behind my knees (both knees), can also ache, and they click lots too. When I do nordics, I feel pain and tightness at these tendons as I go down, and it restricts me from going down even further (I have the strength to go further, but the back of both knees stop me doing so). What does this info sound like to you? How can I do Nordics, bend over and touch my toes without pain, but do a 70+% of max velocity run and i start to feel it and it radiates down the left side of my right hamstring. Thanks again :) just very anxious about it as I want to get back racing

This isn't gonna go away by itself right?

I got severe pain near lower butt. Please help me what to do. Please

should these hurt at all? like deadlifts hurt me, should i fight through the pain or do bridges until the pain is non existent in the deadlift?

Hi Michael, is stretching helpful or harmful? I've heard conflicting for this injury. Thanks, Galen

What's you opinion and knowledge about the usefulness of foam rolling and balls for working the upper hamstring?

Great video! I have been suffering from a partial tear + tendinosis in my right hamstring due to using too much weight during a hip thrusts 3 months ago, and it keeps getting reinjured snd I have continuously lost a lot of strength in the glutes, however whenever I try to do glute excersizes for pt my hamstrings take over and get reinjured. It’s a vicious cycle and I miss being active, and I’m scared that there is scar tissue build up and that it will never be the same/heal. Any suggestions for safe excersizes and how to return to doing pt without putting strain on the hamstrings? Thanks so much!

great and informative video.. apperciate ur efforts ..I am a physiotherapist.. can i ask about sth .i have a pinch like pain whenever i bend my back in the ischial tuberosity area and also when i strech the hamstrings wihout any sign of tendiopathy ..i am usullay an active person working out almost 4-5 days per week at home ..my workout plan contain : body weight exercises , kickboxing , and juming rope and it goes with about 40 min ,and i sterch afterward by like 6 hours ..warming up as well before strating .. it is been week and pain nerve goes away but it decrease a little bit ..what i have done lately going for walk, putting an ice pack ..and doing some gentle streching exercises .. wondering if there is any test can i do at home during this lockdown to know excalty what is the diagnosis ....or .should i return back to my workout schedule gradually nowmatter what ...or it is gonna do a further harm ? ..any adevice would help a lot .. thanks in advance .

I have been having what I believe to be Proximal Hamstring tendinopathy or maybe a tendinitis. The issue started 2 weeks ago. I think i exasperated it trying to stretch and foam roll as I thought it was simply a tight hamstring muscle. Last night I was in enough pain to wake me out of my slumber.. So I began research. Where do I start, it's a fairly new injury? How is it diagnosed what type of doctor should I see to get referral to physiotherapy or do you think its minor enough to start at home rehab? Thanks in advance for any advice or direction.

I had my hamstring evaluated and I was told that constantly re-injuring my hamstring over years that I’ve developed scar tissue in my hamstring making the nerves extremely sensitive to any type of movement. From this information I’ve been having a hard time distinguishing if it’s pain from exercising or if my nerves are overly sensitive to certain movements which gives me a hard time understand if I’m healing or not. If you could respond to this and give me your thoughts on scar tissue and if the pain I’m feeling is from the sensitive scar tissue and I should proceed with what I’m doing.

Now in doing these isometric and plyometric movements, is it expected to still feel some pain in our hamstrings? Or should we not feel any pain whatsoever when doing these exercises?

Should I just keep stretching it and will it get better if I do. And how long will it take to heal because I want to get back into squatting and Bulgarian squats.

Hi Michael, thanks a lot for the video... I replied to Karl Budworth comment below and if you read it you can see my story with PHT... It's such a pain.... I am "allowed" to run again according to my physio... but need to keep doing at least twice a week sets of arabesque with a weight (it's for my right hamstring) and different slides/pull up with the leg (not sure how it is called). But just last sunday I had a long trip driving the car (738 km!) and since then it really hurts again... I guess that sitting long is really bad.... is there anything that I can do to relieve pain from sitting? I haven't taken any anti inflammatory or painkiller so far... would it be worth it sometimes?

Thank you for this well informed video. I have a question so I had a grade 2 strain in my upper hamstring the one under the glutes. And I did 2 months of rehab and was doing Romanian deadlifts just with the bar and progressing as well as sumo deadlifts. I aggravated the hamstring no restrain or worse apparently and I’ve been doing the rehab for the aggravation for about 16 days. There is still moderate pain right now. I’m just wondering that when this heals will I go straight back into the deadlifts and plyometrics? And how common are aggravations. Also if I should be able to go back into sprinting and change of direction after a couple days from now after it heals. The strain wasn’t fully healed yet to my knowledge. Thanks

Following an ACL surgery 3 years ago, I haven’t had full knee extension while walking and standing. I recently had surgery to remove lesion preventing this. I’ve had problems with PHT over the past year, especially after hitting the effected leg with a heavy load of exercises two summers ago. Could gait cycle have caused this? I was a skeptic when my Dr. said it but it sounds like you have seconded thIs. Will getting back proper gait eventually repair? Along with exercises? Thanks for input

I suffered an avulsion of left hamstring 1 1/2 years ago. Did not have surgery. Continue to have pain from proximal tendinopathy. Can do most eccentric exercises without any pain, however, if I try to do a more concentric exercise such as dead lifts. or if I stretch, I produce a sharp pain in the tendon area. When I run, I can keep pain to a moderate soreness as long as I keep distance low and speed slow. How much pain is o.k. to have when trying different exercises? Seems like when I do stuff like stretching or deadlifts, it aggravates the injury, but I also seem to have reached a point of no improvement. Want to get back to running. Any suggestions?

What do you do if there is no pain during the long leaver bridge but the next day you are very sore? Do you do the exercise every other day? Or just push through and keep doing it?

I’ve had a mild pain deep in my hamstring but it doesn’t feel like it’s the muscle which is injured. I feel this twinge if I move in bed or put weight on my leg sometimes. It’s never painful but it’s annoying and I want to fix it. The problem is I’m not sure what the issue is and I’m worried about making it worse

How many sets of long leaver glute bridges do you do? And how long do you do them until you move to the next phase

What are the things to do to avoid hamstring injury, I had an injury about a year ago hamstring injury and I decided to keep playing after 2 weeks then it didn’t go for a long time but after a while of not playing soccer i didn’t feel it anymore but then I hit the gym about 3 weeks ago and I felt it I thought it was because I was putting to much load into it . Just yesterday my soccer tournament started and I felt like a muscle pull in my back thigh it felt like I couldn’t run so I stopped but the next day today I’m feeling a little pain in the left leg of my bum what are the thing I need to do what is your advice ?

Hi I injured my hamstring in Feb 2020 and after 8 months of pain, got a diagnosis of hamstring tendonopathy after an MRI in October. Since then, I have been doing the exercises I was advised to do by my physio and no running, jumping etc, no weight training or squats lunges etc. I have been very aware of not stretching and being careful when bending down etc. however today when leaning over I mindlessly pulled my hamstring again and now I have the full ache and twingey pain I had back in October. I am so worried that today’s one accidental stretch has potentially got me back to square one :( just want this to get better. I would appreciate any advise or suggestions you have. Thank you in advance 🙏🏼

Do you recommend stretching your hamstring at all

How many sets, reps, and frequency per week should you start out with? I am struggling with this injury!

Who can diagnose this issue? Can a PT or should I consult an Orthopedic Doctor? I've read stuff about Tendonopthy's being able to be diagnosed by just load tests but then I've read that for Hamstring Tendonopothy's oftentimes an MRI is needed. Thanks!

Does it make sense that squats don't hurt? But lunges on the left side does? Trying to rule out or see if I have this tendinopathy

How long should I spend on each stage before progressing to the next

Hey Michael Im rehabing After 6 months of Osgood schlatter's disease in which i have walked in crutches for these 6 months. After 2 months of very low intensity training i felt i could walk again. After 4 days of walking without crutches i started feeling this sharp pain in my pht. I've gone back to the crutches for these last 4 days and my pain has calmed i also haven't done any exercise these 4 days. I think i will try the bridge exercise tomorow. Hopefully it doesn't hurt. And After how many days of rehabing my pht will i be able to start reintroducing walking without crutches like 4-5 days? It's pretty important that i walk as im starting highschool in 3 weeks😅 Btw love your content Love from France

How long on the isométric phase and só on ?

My GP has diagnosed me with tendinitis of the upper hamstring and I have trouble walking it feels incredibly tight when I walk I find it hard to bend my leg when I walk. But is very sore to bend down or deadlift as you said here... what can I do

I picked up this injury 3 weeks ago and I caught it very early on so it wasn’t sore to touch or anything like that it’s only when I do a sprint or sit for a long time I feel a tingling sensation down from my glute to behind the knee.I’m a soccer player so sprints and changes of direction are very common in my training ,since my pain is very light when do you think I can start playing again

Hey bro! I tried to see how high I could kick! And I didn’t stretch enough before doing it and I felt a rip in my hamstring when I kicked it! It’s been several months now and it still hurts really bad when I sit for too long or it just hurts when there is pressure in that part! What should I do?

How do do you know you're ready for phase 2 and then phase 3?

I got this after biking. Please help me

How long is it going to take me for it completely heal?????

So your advise is, after healing, to gradually start bodybuilding like a fresh start with no weights and build progressively. I imagine after healing we have fresh fibers that never trained before, mixed with old strong ones. If we return as never hapened we will break those fresh fibers and injury again.

No one is talking about distal diagnos. Fuck intertnet and popilism.

Wow , U should learn to relax your eye lid muscles or u can have eye dryness.

Terrible.