What is hamstring tendinopathy?
Hamstring tendon anatomy
The hamstrings are a group of three muscles at the back of the thigh, attaching at the top to the ischium (at the buttock) and at the bottom near the knee. Their proximal tendon, at the buttock, is particularly stressed during sprinting, hip flexion, or rapid muscle stretch.
Why does this tendon become painful?
Tendinopathy appears when the tendon is subjected to repeated strain beyond its capacity to recover, particularly during accelerations, changes of pace, or prolonged hip flexion (sitting, cycling). Too rapid an increase in sprint volume or hill running is a common cause.
Which sports contribute to hamstring tendinopathy?
Sports that demand sprinting and changes of pace carry a particular risk:
- Running, particularly sprinting and interval training
- Football and rugby (repeated accelerations)
- Athletics (sprinting, hurdles)
- Long-distance cycling
- Sports combined with prolonged sitting
Treating hamstring tendinopathy in rehab with a sports physio
The goal of treatment is twofold: quickly ease the pain, then restore the tendon’s capacity to withstand the demands of sprinting and changes of pace, without lasting effects.
- 1Hip and pelvis mobility
- 2Pain-relieving isometric work
- 3Progressive eccentric strengthening
- 4Progressive strengthening of the posterior chain
- 5Working on muscle lengthening speed
- 6Proprioception and pelvic stability
- 7Reintroducing moderate running
- 8Working on changes of pace
- 9Progressive reintroduction of sprinting
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to understand the context in which the pain appeared: recent sprint volume, prolonged sitting, any history of hamstring muscle injury, and the specific movements that reproduce the discomfort.
“It’s not that the tendon is fragile, it’s that the load exceeded its capacity to adapt at a given moment.”
Strengthening, the cornerstone of treatment
Eccentric strengthening of the hamstrings, where the muscle lengthens under tension, is the foundation of treatment because it stimulates tendon restructuring. It’s complemented by comprehensive strengthening of the posterior chain (glutes, calves) to better distribute the strain during sprinting and prevent recurrence.
In brief
- Isometric work first to calm the pain
- Progressive eccentric work to strengthen the tendon
- Comprehensive strengthening of the posterior chain
- Gradual return: moderate running, then pace, then sprinting
Ready to take your hamstring tendinopathy seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Total rest isn’t the solution. It’s better to adapt your activity during the acute phase: limit sprinting and the movements that clearly reproduce the pain, while staying physically active and starting strengthening as soon as possible.
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When should you see a specialist for hamstring tendinopathy?
If the pain persists for more than two to three weeks despite adapting your activities, or if you’re unsure whether it might be a muscle tear (sudden pain, bruising), a medical opinion is recommended. Ultrasound can show the state of the tendon and rule out an associated muscle injury.
The HOPP care programmes to treat your hamstring tendinopathy and get back to sport
Hamstring tendinopathy requires a complete, progressive programme of care to heal durably. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible. By combining stretching, mobility, isometric and eccentric strengthening, and training management, HOPP supports you all the way back to the field.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your tendon is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Tendinopathy or a hamstring tear, how can you tell the difference?
A tear happens suddenly, often during a sprint, with sharp pain and sometimes bruising. Tendinopathy sets in gradually, with pain that increases with activity and prolonged sitting. A sports physio can tell the difference on examination.
Can I keep running with hamstring tendinopathy?
Yes, in most cases, by temporarily reducing sprinting and intense changes of pace, while starting to strengthen the tendon as soon as possible.
How long does it take to recover from hamstring tendinopathy?
It depends on how long you’ve had the pain. A structured programme generally takes several weeks, with a strengthening phase followed by a progressive reintroduction of sprinting before a full return to sport.
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
