How to Treat Chronic Hamstring Tendinopathy
Reduce your exercise load if you feel hamstring and hip pain.. Ice the area for the first 48 hours after the pain starts.. Switch to heat after 48 hours to loosen dull muscle pains.
Steps
Reduce your exercise load if you feel hamstring and hip pain.
Reduce your exercise load if you feel hamstring and hip pain.
Ice the area for the first 48 hours after the pain starts.
Ice the area for the first 48 hours after the pain starts.
Switch to heat after 48 hours to loosen dull muscle pains.
Switch to heat after 48 hours to loosen dull muscle pains.
Take NSAID pain relievers to manage the pain and inflammation.
Take NSAID pain relievers to manage the pain and inflammation.
Stay active by doing your normal household tasks.
Stay active by doing your normal household tasks.
Switch to low-impact workouts until the pain improves.
Switch to low-impact workouts until the pain improves.
Warm-up and stretch before every workout.
Warm-up and stretch before every workout.
Squeeze your buttocks to strengthen your glute muscles.
Squeeze your buttocks to strengthen your glute muscles.
Do standing hip extensions to loosen and train your glutes.
Do standing hip extensions to loosen and train your glutes.
Strengthen your core
Strengthen your core
Jog on flat surfaces if you're a runner.
Jog on flat surfaces if you're a runner.
Visit an orthopedist if your pain doesn't improve within a week.
Visit an orthopedist if your pain doesn't improve within a week.
Attend physical therapy to stretch and strengthen your hamstrings.
Attend physical therapy to stretch and strengthen your hamstrings.
Relieve the pain with steroid injections.
Relieve the pain with steroid injections.
Try a chiropractic treatment if other remedies haven't worked.
Try a chiropractic treatment if other remedies haven't worked.
Have surgery for very serious cases.
Have surgery for very serious cases.
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