Exercise for Hamstring Tendon Problems – Eccentric Bridges
In the above video I demonstrate a key exercise that I prescribe for people with hamstring tendon problems.
Hi guys, it’s Brad from POGO Physio with another exercise for you, specifically for hamstring tendon problems. Hamstring tendon problems can be the bane of many a runner in triathlete, and to strengthen them there is a well-known set of exercises known as the “eccentric hamstring bridges”. The best way to do this is with a bench or a chair at home. I will just position the bench here.
So what we do to begin with is we put both feet up on the bench, legs approximately 90 degrees, hands by the side. From here we are going to lift our bottom to the ceiling fairly quickly but we slowly lower down over three seconds. Three, two, one. We come up quickly but we slowly lower down over three seconds. To start with you can begin on three lots of 12 repetitions. Progressions from here, the double bridges, are on a single leg bridge. The next progression is to come up on 2 feet and down on 1 leg. Up on two feet quickly and down slowly over three seconds on one leg. Three, two, one. Up on two feet and down slowly over three seconds on the injured or affected side working on three lots of 12 repetitions. Lastly for these the progression is – up on one leg quickly and down slowly over three, two, one. Up quickly on one leg, and down slowly over three, two, one.
It’s called an “eccentric strengthening exercise” and research has shown that that’s one of the most effective ways to strengthen hamstring tendon problems such as tendinopathies, tendinosis and even enthesopathies. All fancy words but consult with your local Physiotherapist and they will help you navigate the maze of getting your hamstring tendon problem right. Enjoy!
Brad Beer (APAM)
Physiotherapist, Author You CAN Run Pain Free!, Founder POGO Physio