Proximal Hamstring Tendonitis Rehabilitation

What is Proximal Hamstring Tendonitis?

Proximal Hamstring Tendinopathy is also known as Hamstring Tendonitis. It is an overuse injury causing pain at the top of the hamstring, often just below the gluteal muscle (Buttock).

Who is this program suitable for?

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.

How does it work?

The program consists of 4 phases. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria. Paul introduces each phase and guides you through the program via a series of videos.

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Paul’s Proximal Hamstring Tendonitis rehabilitation program comprises the following:

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

The aim of phase 4 is to further increase the load through the tendon using eccentric exercises and expose the hamstring to more explosive activities.

What is included?

The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

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.

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