PROXIMAL HAMSTRING TENDONITIS REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Proximal Hamstring Tendonitis?
Proximal Hamstring Tendinopathy, also known as Hamstring Tendonitis, is an overuse injury causing pain at the top of the hamstring, just below the glutes. It’s common in runners, footballers, and athletes who sprint or kick regularly.
This injury can be stubborn, with pain that lingers or returns when training resumes. Our rehab app offers a structured program for hamstring tendonitis recovery — guiding you step by step to build strength and return to sport with confidence.
Cure My Proximal Hamstring Tendonitis
Our step-by-step rehabilitation app is designed to fix it – for good!
Is it suitable for me?
This program is aimed at treating and recovering from both acute and chronic Proximal Hamstring Tendinopathy. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program has 4 phases. You move to the next phase only after meeting specific exit criteria. Paul introduces each phase and guides you through it with a series of videos.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
Phase 1 begins as soon as possible following the injury. The aim of phase 1 is to reduce pain and inflammation.
Phase 2
The aim of phase 2 is to gradually increase the load through your hamstring and introduce strengthening exercises which involve movement.
Phase 3
The aim of phase 3 is to further increase the load through the tendon in an increased range.
Phase 4
Phase 4 aims to increase tendon load through eccentric exercises and introduce the hamstring to more explosive activities.
What’s included?
The program includes the following elements:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.
Priority support
If you have any questions about the program or your progress, then use in-app support to get in touch with our qualified sports therapist for advice.