Hamstring Tendinopathy in Runners - Why It Happens and How We Treat It at Bondi Sports Massage

Hamstring tendinopathy is one of the most frustrating injuries for runners - that deep ache under the glutes or tightness that won’t go away, even after rest. It’s common, stubborn, and often misunderstood.

At Bondi Sports Massage, we see this injury all the time in runners, lifters, and athletes from across Sydney. The good news? With the right combination of sports massage, dry needling, cupping, and targeted rehab, you can recover and get back to pain-free running.

What Exactly Is Hamstring Tendinopathy?

The hamstring tendon connects your hamstring muscles (at the back of your thigh) to the bone at your sit bone - the ischial tuberosity. Over time, repetitive load from running, sprinting, or heavy lifting can cause micro-tears and degeneration in this tendon.

It’s not an “acute” tear - it’s a chronic overload injury. This means the tissue becomes irritated, thickened, and less able to handle stress.

Common symptoms include:

• A dull ache or stiffness under the glute or upper hamstring

• Pain when sitting for long periods

• Soreness during running or after hill work and sprints

• Tightness that stretching doesn’t fix

Why Runners Get It So Often

Hamstring tendinopathy is one of the most common overuse injuries we treat in runners here at Bondi Sports Massage Sydney.

Here’s why:

1. Repetitive loading: Every stride puts high tension through the hamstring tendons, especially uphill or during sprints.

2. Poor glute activation: Weak glutes mean the hamstrings overwork to stabilise the hips.

3. Tight hip flexors and quads: These limit hip extension, forcing the hamstrings to work harder.

4. Sudden training spikes: Increasing mileage or intensity too quickly.

5. Prolonged sitting: Shortens and stiffens the posterior chain, adding stress to the tendons.

Even experienced runners who train smart can fall into one of these traps especially during marathon prep or speed blocks.

How We Treat Hamstring Tendinopathy at Bondi Sports Massage

Every case is different, but our approach combines evidence-based manual therapy with targeted loading and education.

1. Sports Massage

A focused sports massage in Bondi Junction helps release tension in the hamstrings, glutes, and lower back. It improves blood flow, reduces neural tension, and restores movement through the posterior chain.

2. Remedial Massage

Our remedial massage in Bondi Junction sessions address both the local tendon pain and the compensations around it - like tight quads, calves, and hip flexors. We use deep tissue work and myofascial release to balance the system.

3. Dry Needling

Dry needling is one of the most effective treatments for hamstring tendinopathy. We target active trigger points in the hamstring and gluteal muscles to reduce spasm, improve tissue oxygenation, and desensitise the area.

4. Cupping Therapy

Dynamic cupping improves fascial glide and reduces stiffness through the posterior chain. It’s particularly useful for chronic cases where fascia and scar tissue limit mobility.

5. Progressive Loading Advice

Massage alone won’t rebuild a tendon. We’ll guide you on the right isometric and eccentric exercises to progressively reload the tendon and restore strength.

Example Treatment Structure

🕒 30-Minute Session – Targeted Focus

Ideal for runners with mild symptoms or isolated tightness.

• Assessment of pain and mobility

• Sports massage + dry needling on hamstring and glutes

• Finish with light cupping and activation tips

🕐 60-Minute Session – Comprehensive Rehab Approach

Perfect for chronic or recurring tendinopathy.

• Detailed assessment and movement testing

• Remedial massage + cupping to restore fascial glide

• Dry needling for deep tension

• Education on loading, mobility, and home rehab

What You Can Do at Home

Here are a few simple exercises and strategies to support recovery between treatments:

✅ Isometric Hamstring Holds

Sit on the edge of a chair, press your heel into the floor without moving the leg. Hold for 5-10 seconds, repeat 10 times.

Why: Reduces tendon pain sensitivity and promotes healing.

✅ Eccentric Slider Curls

Use socks on a smooth surface. Slide your heels away slowly while maintaining hip lift.

Why: Strengthens the tendon through length and load.

✅ Glute Bridges

Focus on engaging glutes rather than hamstrings.

Why: Offloads the tendon by improving glute activation.

✅ Stretch Lightly, Not Aggressively

Avoid deep static hamstring stretches - they often make things worse. Opt for dynamic mobility instead.

✅ Active Recovery

Light cycling, swimming, or walking can help keep blood flow up without overloading the tendon.

Why Early Treatment Matters

Ignoring hamstring tendinopathy won’t make it go away - it often gets worse over time. Early sports massage in Bondi, dry needling, and remedial massage can stop it from becoming a chronic, months-long battle.

If you’re a runner feeling that deep ache or tightness under your glute, book in now before it sidelines your training.

📅 Book your assessment and treatment today at Bondi Sports Massage - trusted experts in sports massage Sydney, sports massage Bondi Junction, and remedial massage Bondi Junction.