Well, Hello, Hamstrings!
- Dayna Player Robinson
- 11 minutes ago
- 4 min read
Hamstring pain that just won’t quit? Read this.
Proximal Hamstring Tendinopathy:
What Runners Need to Know (and How to Fix It)
Lately, I’ve had quite a few athletes come to me with the same frustrating issue—nagging hamstring pain that just won’t quit.
One runner is deep into her marathon training and also practices yoga several times a week. She’s strong and flexible, but when it comes to her hamstrings, we’ve had to take a step back. All that stretching, while well-intentioned, was actually making things worse. For her, backing off the deep hamstring stretches and shifting focus to controlled strength training has been a game-changer.
Another athlete doesn’t feel much pain while running, but sitting? That’s a whole different story. Whether it’s on a long car ride, a flight, or just a day at the desk, the ache under her glute gets worse the longer she’s parked in a seat. We’ve started a consistent hamstring-loading program, and she’s already seeing some solid improvements.
These are classic signs of a sneaky issue: Proximal Hamstring Tendinopathy (PHT). Let’s break it down and talk about how to finally treat this the right way (spoiler alert: it’s not more stretching).
And yes, I’ve built a specific 7-week strength program just for runners dealing with this exact issue—because most of the advice out there misses the mark.
What is Proximal Hamstring Tendinopathy?
PHT is a condition where the tendon that connects your hamstring muscles to your sit bone (ischial tuberosity) becomes irritated or overloaded. It’s not a tear or rupture—it's more of a chronic overload injury, which means it’s often caused by doing too much, too soon, or doing the wrong things repeatedly.
This tendon plays a major role in hip extension—think sprinting, bounding uphill, or even just maintaining good posture during your runs. When it’s inflamed or degenerating, it’ll let you know.
It often shows up in:
Long-distance runners (especially during marathon training)
Athletes doing a lot of hill work or speed sessions
Those who combine running with deep hamstring stretches or yoga
Runners who sit for long hours (hello, remote workers and road trippers)
It’s not a tear, and it’s not inflammation. It’s a tendinopathy, which means the tissue isn’t tolerating the stress you're putting on it.
The worst part? It tends to linger if you don’t treat it right.
Traditional approaches like rest, ice, or aggressive stretching often don’t work—in fact, they can make things worse.
Why Stretching Might Make It Worse
The go-to move for tight or sore hamstrings? Stretching. But with PHT, that’s often the worst thing you can do—especially deep forward folds or aggressive glute stretches. These put even more compressive force on an already cranky tendon.
Instead, the solution lies in progressive, targeted strength work. And that’s exactly why I created my new 7-Week Proximal Hamstring Strength Program for Runners.
The Program:
Built to Heal, Strengthen, and Get You Back to Running Strong
This isn’t just a “do some bridges and call it good” situation.
Over 7 weeks, the plan gradually loads the hamstring tendon in a way that promotes remodeling and resilience—not irritation.
You’ll go through:
✅ Isometric holds to reduce pain and gently activate the tendon
✅ Slow eccentric loading to build strength and tendon capacity
✅ Functional strength work that mimics the demands of running
✅ A return-to-running protocol that includes specific drills, mobility, and cueing
And of course, it’s built around a runner’s weekly schedule—whether you’re still training through it or taking a little break from speed work.
Designed by an Exercise Physiologist/Running Coach (me) Who Gets It
I’ve worked with dozens of runners battling PHT, and each case has taught me something new. From the yogi-marathoner who needed to stop stretching and start lifting, to the age-group Ironman competitor who finally fixed his sitting pain by learning how to deadlift again—this program is the result of real-world success stories.
Ready to Get Off the Pain-Stretch-Pain Rollercoaster?
If you’re dealing with high hamstring pain that just won’t quit, it’s time to stop guessing and start loading smart.
Grab the 7-Week Proximal Hamstring Strength Program for Runners today💥 Let’s get you back to running strong, sitting pain-free, and crushing your next race
Have questions or wondering if this program is right for your hamstring story? DM me or shoot me a message—I’m always here to help you get back on track.
Here’s to strong, healthy hamstrings!
Happy running
Dayna - your fav. Exercise Physiologist
Additional healing strategies include:
Your running form may be contributing to your quad pain - Schedule a Running Assessment here. We will find out if your running form is causing excess pain in the quads.
Learn more on the running form related to hamstring pain here.
Learn more on hamstring injuries.
Incorporating hip strengthening and improve ankle mobility and reduce strain on the knee joint.
Assessing footwear by a Running store professional.
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Join our Running Workshop here!
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Get your FREE Strength Assessment here!
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Join our online 12-week strength program here!
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