Understanding Hamstring Tendinopathy and How Sports Massage Can Help

Hamstring tendinopathy is a common condition among athletes, especially those involved in dynamic and high-resistance sports like Brazilian Jiu-Jitsu, Muay Thai, and running. It can be frustratingly persistent and, if left unaddressed, may lead to longer-term issues that interfere with training and everyday movement.

In this blog post, we’ll break down what hamstring tendinopathy is, how to spot the signs early, and why sports massage therapy is a smart, effective approach to managing and recovering from it.

What Is Hamstring Tendinopathy?

Hamstring tendinopathy refers to a condition where the tendons that attach the hamstring muscles to the pelvis become irritated or degenerated due to overuse or strain. It typically affects the upper portion of the hamstring, close to where it connects with the ischial tuberosity (sitting bone).

Unlike a sudden tear or pull, tendinopathy tends to develop gradually over time and is often the result of repetitive loading without adequate recovery or muscular imbalances.

Common Causes and Risk Factors

• Repetitive Movements: Especially in sports like BJJ, sprinting, or heavy lifting

• Weak Glutes or Adductors: Can place excessive stress on the hamstrings

• Poor Movement Mechanics: Including tight hips, lack of core stability, or improper technique

• Sudden Increase in Activity Levels: Going too hard, too soon

• Extended Sitting: Reduces circulation and may shorten the hamstrings
  

Signs You Might Have Hamstring Tendinopathy

• Deep, dull ache around the sitting bone or high hamstring

• Pain when sitting for long periods

• Discomfort during hip hinging or forward bending

• Weakness or tightness during explosive movements

• Soreness after training, especially the day after

How Sports Massage Can Help

Sports massage is an effective, non-invasive treatment approach for managing hamstring tendinopathy and supporting recovery. Here’s how it helps:

1. Reduces Muscle Tension and Adhesions

Massage helps release tight areas within the hamstring and surrounding muscles (glutes, adductors, calves) that may be contributing to faulty movement patterns.

2. Enhances Circulation and Healing

Improved blood flow means more nutrients and oxygen are delivered to the affected area, supporting tendon repair and reducing inflammation.

3. Targets Trigger Points

Deep tissue techniques and trigger point therapy can relieve referred pain and reduce muscle guarding that often accompanies tendinopathies.

4. Restores Mobility and Function

Massage can help improve hip range of motion and flexibility in the posterior chain, reducing stress on the hamstrings during activity.

Complementary Approaches

For long-term results, massage should be combined with:

• Glute activation and strengthening exercises

• Core stability training

• Eccentric hamstring loading (e.g., Nordic curls, single-leg deadlifts)

• Mobility work for the hips and lower back

When to Seek Help

If you're experiencing ongoing pain near the hamstring or sitting bone, especially if it’s affecting your training, it’s worth booking a session with a qualified sports massage therapist. Early intervention is crucial in preventing chronic issues.

Final Thoughts

Hamstring tendinopathy doesn’t have to keep you sidelined. With the right treatment approach — including targeted sports massage, strengthening work, and recovery planning — you can get back to full strength and stay active without fear of flare-ups.

Want a tailored sports massage session that supports your recovery? Get in touch today to book.

As an active sports competitor for over 10 years, I've faced my fair share of injuries and physical challenges. Finding a masseuse who understands the demands of my sport and can effectively address my needs has been a game-changer. Rico has been instrumental in mending my long-standing injuries and preparing me for my next competition. His expertise, tailored treatments, and keen understanding of an athlete's body have significantly improved my performance and recovery. I highly recommend Rico to any athlete seeking top-notch care and support.

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