Get Over The “Pain In the Butt” High Hamstring Tendonitis Pain

Hamstring Tendonitis is a real pain in the butt. Here’s what I’ve learned about getting rid of high Hamstring Tendonitis pain and helpful tips on how to heal your body and return to the sports you love.

Hamstring Tendonitis

Hamstring Tendonitis

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Have you ever had dull, aching, pain in the butt? Pain right where the hamstring attaches to the butt muscle? You feel it when you walk, you definitely feel it when you bend forward, and the idea of running faster than a shuffle sounds almost impossible.

I’ve been there. High Hamstring Tendonitis. It’s a major bummer. Major.

Hamstring Tendonitis pain is a bad injury for anyone to deal with, especially for active people who need those hamstring muscles to be working correctly to do what we love the most, our sports! The hamstrings are an essential muscle group that help us move our best.

I had my first encounter with High Hamstring Tendonitis in 2012. I was an active runner and yoga student at the time. I’d run a few times a week and attend Vinyasa Flow classes with the best teachers in SF (we are very spoiled in the Bay Area when it comes to incredible yoga teachers – this place is a mecca of talent, knowledge, and skill!). I loved it until things started to hurt.

It all began with  a vague, aching soreness high up on my hamstrings and deep into my buttock muscles. It felt like a big knot I needed to massage out and I knew something was off. I probably just have “tight runner hips”, I thought, “I must need more stretching and foam rolling”. So I did more of that.  But it didn’t seem to help. In fact, the pain got worse.

The next thought was to stop running completely until things get better. So I retired my running shoes and spent more time doing yoga, still with the idea that stretching out my “tight runner hips” was the solution to my hamstring pain. I was wrong. What was causing my hamstring pain? Why wasn’t it going away with more resting and stretching?

High Hamstring Tendonitis

High Hamstring Tendonitis Source Yoga International 

For many people who practice yoga, hamstring injuries develop over time, usually where the hamstring attaches to the sit bone. This is a tendon injury, and unlike a muscle tear, it doesn’t happen suddenly. Instead, it is “death by a thousand cuts”: each tiny rip in the tendon is relatively minor by itself, but because it does not fully heal, repeated injuries accumulate over time, until an ill-considered bit of overstretching or an overly aggressive adjustment from a teacher finally puts the injury over the edge.

To give you a visual: if my hamstrings were a hair rubber band, over stretching had forced the band to rip and fray, causing them to lose their elasticity and no longer work to hold things together. Because it was so loose, my body had to fight to hold on and was in pain.

I didn’t need more flexibility, I needed stability. My hamstrings and hips had become so overstretched they could no longer support the demands of movement. The repetitive stress of countless downward dogs, forward folds, and hip openers on my already bendy body was ripping my hamstrings apart.

Stretching was actually causing my pain. What I needed was strength.

I stopped stretching and picked up the weights. I worked to realign my spine and regain strength in my butt, hips, and core. Squats, stability ball hamstring curls, Deadlifts (with good form!), and kettlebells were my best friends. I avoided all forward folds, downward dogs, and hip openers. A consistent strength program and a moderate rate of progression helped me heal my hamstrings. I was very lucky to have several incredible colleagues and coaches to help guide me through the process of figuring out what helped my hamstrings feel better and what didn’t. But real talk here: Your Body Is Your Business. Others can give you information to help you grow. But the only person responsible for figuring out what you need for your body to heal is you. 

Have you had high Hamstring Tendonitis or are working through hamstring pain? Here are a few more details on high Hamstring Tendonitis pain and an exercise video that can help you gently get your hamstrings to work again.

Causes of High Hamstring Tendonitis Pain

  • Repetitive stress particularly from activities like running, jumping, kicking, and yoga which can involve excessive lengthening of the hamstring muscles
  • Weak hamstrings, hips, glutes, and core muscles
  • Muscular imbalances, especially between the hamstrings and quadriceps
  • Overstretching of the hamstring, hip, or butt muscles

How to get rid of High Hamstring Tendonitis Pain

Always consult your doctor or physical therapist before starting this or any exercise routine.

I am not a doctor, but have successfully overcome high Hamstring Tendonitis pain as well as helped many others heal from the condition through my work as a fitness professional. I share my story and what I’ve found helpful to give you insight and hope that you can heal from High Hamstring pain and return to the sports you love.

For me, strength training has been an essential piece of recovering my hamstrings to full health. At first I was scared to do any movement, but I discovered that smart strength training and a moderate rate of progression helped me put the bounce back into my muscles and heal from pain.

Unlike most injuries, you can not get over high Hamstring Tendonitis by resting. It actually takes a lot of work to physically change what is causing the issue. You want to Keep Moving Mindfully! A muscle in tension stays in tension until you change its position. Functional movement is the key to healing strong and mobile muscles. Get a support team of trusted health professionals to assist you in your healing process. Trust me: you and your body are worth the investment. But no matter what, remember that you must heal yourself. Everything and everyone that helps is just an “assist” to your body’s own healing capacity.

For me healing from high Hamstring Tendonitis was a process of trial and error: noticing the exercises that helped get rid of pain (hello stability ball hamstring curls!) and noticing the exercises that caused pain (goodbye forward folds!). I encourage you to work slowly, listen to your body, and notice what helps you feel better and what you need to avoid to heal. I always say to my coaching clients, “you only have time to feel good”! So keep the exercises that work for you and avoid the ones that cause you to hurt!

Hamstring Tendonitis

Hamstring Tendonitis

Exercises to Help High Hamstring Tendonitis Pain

Since High Hamstring Tendonitis pain can result from bodily imbalances and misalignments, these basic exercises can relieve hamstring discomfort by realigning the hips and the knees.

However please keep in mind that everybody’s body is different and no exact program found online will address your specific needs. I want to offer you a general menu of specific hamstring exercises that I found helpful in healing my hamstring and relieving pain. Consider adding this exercise video to your High Hamstring Tendonitis rehabilitation program. I believe if you do the following exercises once a day you’ll be able to bring some relief to those hamstrings. The exercises you’ll do in this video include:

Double Leg Glute Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up or hold this position for 10-60 seconds.

Exercises for Hamstring Tendonitis Pain

Exercises for Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Exercises for High Hamstring Tendonitis Pain

Exercises for High Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Single Leg Glute Bridge: Same form as the above double leg glute bridge but with one leg instead of two.  Hold this position for 10-60 seconds or lift hips up and down for 10-15 reps.

Side lying clamshell: Lay down on the side of your body with your legs bent in 90 degrees. Lift the top leg up and down, with the foot facing forward. You should feel this on the side of your butt and in your hips. Perform 10-20 reps and then switch sides.

Hamstring curl: Lie down on belly on your mat with your legs extended straight. Lift one leg off the floor and curl your heel towards your butt using your hamstrings, glutes, and core muscles. Repeat 10-15 reps and then switch sides.

Front Plank: Lie on the stomach with elbows close to the sides directly under the shoulders. The palms should be facing downwards. Now, engage the abdominal muscles. There will be a sensation of tightness around the ribs and lower part of the body. Now, contract the thigh muscles and straighten the legs and flex the ankles. Now, slowly lift the torso and thighs off the floor. The legs need to be kept as rigid as possible. Try maintaining this position for about 10 seconds.

Ready to get started? Pay attention to the alignment cues and have fun! I hope this hamstring exercise video helps you feel better.

If you liked this video, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good, have strong hamstrings, and live in health.

Injury is a great teacher, most often arising from patterns and habits of movement developed over long periods of time. Injuries awaken us to these patterns–and to new ways of moving and being within our body.

Many people don’t believe me when I tell them that too much yoga can be a bad thing. In the mainstream culture Yoga is seen as something that is safe to do everyday. But too much of anything is never a good thing. Have you ever suffered from High Hamstring Tendonitis? Have you ever had an injury from too much flexibility? What did you do to help your body heal? Leave me a comment below, I’d love to hear your story and what has helped you.

For more reading on yoga injuries and high Hamstring Tendonitis, check out these posts:

I hope this post serves you in feeling your very best. Here’s to keeping our hamstrings healthy and happy for life!

With love and squats,

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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20 thoughts on “Get Over The “Pain In the Butt” High Hamstring Tendonitis Pain

  • By Amy - Reply

    OH MY GOSH THANK YOU!! I googled my symptoms, found the name of my affliction, and then found this post. Just what I needed. I’ve always done lots of balanced strength training and running but recently have gotten very into yoga, doing it 4-5 times a week thinking that it would be helpful for my training. My hamstrings did get super flexible and I was so proud of my progress, until I got a pain from doing dynamic warmups for crossfit sprints a few weeks ago. Since then, even jogging is painful, and bending at the hip, but squatting feel ok, as do some other lower body movements. Going to begin incorporating these exercises in daily and I’ll let you know how it works. Haven’t been to a doctor or PT because I’m a trainer and figure I’d try to handle on my own, being mindful of course.

    • By carichic - Reply

      how is it going so far? Please keep me posted and let me know if the exercises help!

  • By Jillian - Reply

    Thanks much. I just started these exercises, so will let you know. I think I finally discovered what’s been wrong with me for a year of pain. I began Pickleball a year ago April. And I’ve been playing 3-4 times a week for up to 2-3 hrs! Then, I’d sit all day & night at computer for my 2 full time jobs, etc & caretaking my mom. Never rest…I knew it wasn’t good but kept playing until my legs just buckled when I’d try to sprint to net! Stretching made it worse. Deep tissue massage helps a bit, but I’d sleep with ice packs under glutes & hammies every nite with no relief! I finally stopped playing PB & could just cry, I loved it so much. At 64, I became highest scoring female at our Rec center. Now, just can’t play. I’m going for an MRI asap to confirm this self diagnosis. Everything everyone was saying just didn’t work. I’ll let you know! Am praying this will be the answer! Thx again 😉

    • By carichic - Reply

      I am praying it will be the answer too! keep me posted and sending love to you <3

  • By gpm2716 - Reply

    Thank you for this! I’ve been dealing with this pain for over a year and I’m desperate for it to go away. I will definitely give these exercises a try. A quick question though…you said to not run or swim in the video – I haven’t run in two months but was curious on your thoughts about spin classes and the elliptical for cardio? I don’t want to do anything that is going to make it worse than it already is! Looking forward to some relief! Thanks again!

    • By carichic - Reply

      you are welcome! happy healing to you!

  • By Lisa @ TechChick Adventures - Reply

    I’ve been having issues with my hamstrings for over a year now and I ran across this post. I am going to start doing the exercises religiously (while praying that they help me too! haha). I love your positive attitude. You’re giving me hope about this situation!

    • By carichic - Reply

      Keep me posted! I am sending positive energy and healing vibes to you <3

  • By Erin - Reply

    Hi Caroline,
    I’m a dance teacher who has always done loads of yoga! Thank you for helping me understand what’s been going on with my butt pain! I have cut right back on my stitching which is super hard for my lifestyle & have been doing your exercises. Still feeling a little pain but it seems to be easing slightly. Did you do any cardio while you were recovering? What other exercise would you suggest that is appropriate? I am feeling a little inactive & helpless! Cheers!

    • By carichic - Reply

      Hi Erin! Thank you so much for reading and sharing! Focus on STRENGTH and stability and I am confident you will see progress in healing. My 6 week strength training program may really serve you: . I did cardio while I was healing, spinning / cycling, swimming, and intervals. Everybody’s body is different, but Id recommend cardio exercise where your leg can’t be hyperextended or straight. This puts extra strain on the hamstring (running, lots of walking, kicking, etc). Esp. if you are prone to hyperextension / locking out your legs. Does that make sense?

  • By Erin - Reply

    Thank you for your reply Caroline! Yes perfect sense! Thank you for your help & amazing positive vibe!

  • By Kevin - Reply

    Thank you for this. You’ve described perfectly what I have been dealing with all summer, and I immediately felt better from the exercises. Will keep at it and hope it continues to improve.

    • By carichic - Reply

      I hope so too! Sending love to you 🙂

  • By Amy - Reply

    Hi Caroline, thanks for the great info. Can you comment on your level of discomfort/pain while doing the exercises noted above? Should they be completely pain-free or did you gradually feel less pain as you grew stronger and more stable? I’m afraid everything hurts at this point (ESPECIALLY stretching). Sigh.

    • By carichic - Reply

      Hi Amy. I gradually felt less pain as I grew stronger and more stable. It takes a LONG time and sometimes you do a little too much, back off, and then slowly progress forward. Have you watched my Youtube video on setbacks in healing? Might be helpful. But everybodys body is different!! Maybe you just need some quality rest time before you move into these PT style exercises. LISTEN to your body it will tell you best.

  • By Jakcye - Reply

    Thank you so much!! I’ve been dealing with this issue for about 8 months now.. really a big pain in the butt. I haven’t been able to fence properly.

    I went through a lot of PT and visits to the doctor, but my hamstring didn’t get better. My PT would give me leg compressions, massage, and a little bit strength training. After reading your article I have a good feeling that I need to start strengthening my legs.
    My symptoms were a bit different from the start, I didn’t gradually feel pain but immediately. It felt like a tear in my upper thigh at first and for about a month I couldn’t walk up and down the stairs. My coach told me to rest it for a bit and I did. Surely, the pain gradually went away and I barely felt anything when doing everyday tasks. Around four months into my injury, I went back to fence. During my warmup, I felt fine, but once I started my lessons, I felt a lot of pain. Then I went to the PT (probably a bit late..), went back to fence 4 months later; same thing. Currently it hurts quite a lot and I’m wearing a leg wrap everyday to help manage the pain.. haha.

    Thank you for your article, it gave me quite some insite and I can’t wait to start doing the exercises!

  • By Lora - Reply

    Thank you so much for your experience and knowledge. It’s been so helpful for me. I’m a nurse and my providers kept telling me it was sciatica. I had that issue years ago and this is not the same at all. I now receive PT 2 times a week, which is helping slowly but surely.
    The exercises you demonstrate are so helpful.
    Thanks again!

    • By carichic - Reply

      Im so happy to hear it has helped Lora! Please feel free to share with others that could benefit ! Sending you love and light <3

  • By Nicholas reynolds - Reply

    Physio diagnosed me with this. I felt my hamstring give while doing yoga. I do yoga for running injury prevention but obviously need to do more strength training. Thanks for the exercises. Fingers crossed I can fix it

    • By carichic - Reply

      Having a balanced strength training program helped me completely get rid of my pain. It took 2 years of consistent strength work! Sending you love and light <3

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