Understanding and Managing Hip Tendinopathy

What is Hip Tendinopathy?

Hamstring tendinopathy is a common cause of persistent pain in the upper hamstring or deep buttock region, particularly in runners, gym-goers, and active individuals.

Unlike an acute strain, tendinopathy develops gradually due to repeated loading of the tendon over time. It is often aggravated by activities such as running, sprinting, lunges, deadlifts, and prolonged sitting.

Without appropriate management, symptoms can become ongoing and difficult to resolve. Physiotherapy plays a critical role in both reducing pain and restoring the tendon’s ability to tolerate load.

Common Symptoms

You may experience:

• Deep pain under the buttock or high in the hamstring

• Pain with prolonged sitting

• Discomfort during running, especially with speed or hills

• Pain with lunges, deadlifts, or forward bending

• Stiffness that may improve with movement but worsen after activity

Management and Treatment Options

Effective management of hamstring tendinopathy focuses on improving the tendon’s ability to tolerate load while reducing aggravating factors.

This may include:

Load management : Modifying aggravating activities such as running volume, sprinting, hills, or prolonged sitting to allow symptoms to settle while maintaining activity where possible.

Progressive strengthening : Gradual, targeted loading of the hamstring tendon to improve strength and resilience. This is a key component of long-term recovery.

Movement and biomechanical considerations : Addressing factors such as running technique, gym form, and pelvic control that may contribute to excessive tendon load.

Mobility and flexibility work : Carefully prescribed exercises to support movement without overstressing the tendon.

Graduated return to activity : A structured progression back to running, sport, or higher-load training to reduce the risk of flare-ups or recurrence.

Preventing Recurrence

Hamstring tendinopathy can return if the tendon is exposed to sudden increases in load before it has rebuilt adequate strength and tolerance.

Prevention focuses on gradually improving the capacity of the hamstring tendon and surrounding muscle groups, including the glutes, hips, and trunk. This helps the lower limb absorb and transfer force more efficiently during running, gym training, and sport.

Managing training load is also important. Rapid increases in sprinting, hill running, deadlifts, lunges, or overall training volume can place excessive stress on the tendon. A structured progression allows the tendon to adapt over time and reduces the likelihood of flare-ups.

Addressing movement patterns, strength deficits, and recovery habits can help create a more resilient hamstring complex and support long-term return to activity.

Book an Appointment

Whether you’re struggling with sitting, running, gym training, or recurring flare-ups, our physiotherapists can assess your symptoms and guide you through a personalised rehabilitation plan.

Need help managing ongoing high hamstring or deep buttock pain? Book with one of our physiotherapists today! - https://urban-physiotherapy.au2.cliniko.com/bookings?business_id=423637795941128200#service