Hamstring Tendonitis of the Knee Symptoms & Treatment
Hamstring tendonitis of the knee occurs when the tendons connecting the hamstring(back of the thigh) muscles to the knee become irritated or inflamed, usually from overuse or repetitive strain. It causes pain, tenderness, and stiffness at the back or inner side of the knee, often worsening with running, jumping, or bending the leg.
Start with our quick Symptom Assessment or connect directly with an Upswing Coach today.
Request an AppointmentReady to take the next step?
Start your symptom assessment or connect with a coach instantly.
Find Relief TodayOverview
The hamstrings are a group of powerful muscles and tendons located at the back of the upper leg. They consist of the semitendinosus, semimembranosus, and biceps femoris. These muscles play a key role in walking, running, and jumping.
Their tendons attach to the hip, femur, tibia, and fibula, providing stability and movement. In athletes, repetitive strain or overuse can lead to inflammation of these tendons, a painful condition known as hamstring tendonitis of the knee.
What causes Hamstring Tendonitis of the Knee?
Hamstring tendonitis develops when the tendons connecting the hamstring muscles to the bones become irritated or inflamed, often due to repetitive strain or inadequate stretching before and after physical activity.
Overuse, sudden increases in training intensity, or poor flexibility can all contribute to tendon irritation, especially near the knee joint. It is more common in older athletes and sports involving sprinting, jumping, or quick directional changes.
- How the injury occurs: Hamstring tendonitis often develops gradually as repetitive motion causes small microtears in the tendon fibers. These tears accumulate without proper rest or stretching, leading to inflammation and pain around the knee where the hamstring attaches.
- Common Everyday Causes: This condition can also affect people who sit for long periods and suddenly engage in intense activity, such as running or climbing stairs. Jobs that require repetitive bending or lifting, like construction work, landscaping, or warehouse labor, can also increase the risk of developing hamstring tendonitis.
Hamstring tendonitis is common in these sports:
- Cross country: Long-distance running puts constant tension on the hamstring tendons, leading to overuse and inflammation.
- Track: Repetitive sprinting and sudden acceleration increase strain on the tendons at the back of the knee.
- Soccer: Quick stops, rapid turns, and powerful kicks repeatedly engage the hamstrings, raising injury risk.
- Baseball: Sprinting between bases or sudden directional shifts can overextend the hamstring tendons.
- Tennis: Quick lunges and explosive side movements put repeated stress on the tendon near the knee.
Symptoms
Athletes with hamstring tendonitis of the knee typically feel pain at the back of the knee, where the tendons attach the hamstring muscles to the leg and hip bones. The discomfort can range from mild soreness to sharp pain, depending on the severity and activity level.
You may experience:
- Pain in the buttocks, along your hamstring, or at your knee: The discomfort often travels along the length of the muscle and may worsen after activity.
- Pain that intensifies during movement or stretching: Activities that engage or stretch the hamstrings, such as sprinting or bending the knee, can cause sharper pain.
- Muscle weakness in the hamstrings: Reduced strength or tightness may make it difficult to extend or bend the leg fully, especially during sports or workouts.
When to see a doctor
Make an appointment to see your doctor when you have pain in your buttocks, along your hamstring, or in your knee that doesn’t get better over time. Hamstring tendonitis may sometimes be confused with other conditions, like sciatica, so getting a correct diagnosis is important.
To make a diagnosis, your doctor will ask you about the sports you play, request that you perform specific stretches or moves, and ask if you feel pain behind your knee with activity. Your doctor may order an X-ray or magnetic resonance imaging (MRI) scan to confirm the diagnosis and rule out other conditions.
Non-operative treatment
Hamstring tendonitis is almost always treated without surgery. Conservative treatment focuses on relieving pain, reducing inflammation, and restoring flexibility and strength. Common approaches include:
- Rest from sports and limit long walks to give the tendon adequate recovery time.
- Applying ice regularly to the painful area for 10–15 minutes several times daily to ease inflammation.
- Doing gentle stretching exercises at home as your doctor recommends to maintain flexibility and prevent stiffness.
- Undergoing physical therapy to improve muscle strength, enhance mobility, and safely transition back to regular physical activity.
Try these hamstring tendonitis exercises to help address your condition:
Below is a PDF of the Hamstring Tendonitis Exercises Program
Recovery
Full recovery after hamstring tendonitis treatment can take up to six weeks. Most athletes feel substantially better after just several days of rest, but it’s essential to take it slow. Don’t restart practicing your sport until your doctor or physical therapist gives you the green light. Because getting back into the game too soon makes your hamstring tendons vulnerable to re-injury, allowing for the necessary time to heal will be important in the long run.
Dr. Jay Kimmel is a board-certified orthopedic surgeon specializing in sports medicine, arthroscopic surgery, and shoulder and knee disorders. He completed his orthopedic training at New York-Presbyterian/Columbia University Medical Center and a Sports Medicine Fellowship at Temple University.
Dr. Kimmel previously served as the Director of the Connecticut Sports Medicine Institute at Saint Francis Hospital and has held faculty appointments as Clinical Assistant Professor in the Departments of Orthopedics and Family Medicine at the University of Connecticut. He has extensive experience caring for athletes as a team physician for high school and collegiate programs and continues to teach in the athletic training departments at Westfield State University and Springfield College.
Find the Support You Need — Right When You Need It
Whether you’re managing pain for the first time, need ongoing guidance, or require expert medical care, we’re here to help you every step of the way.
ORTHO DIRECT
Video visit with an orthopedic doctor for advice and a care plan.
$30
/MonthMRI DIRECT
Fast, affordable MRI with orthopedic review. No insurance required.
$499
/MonthFrequently Asked Questions
Can I still exercise with hamstring tendonitis?
It depends on the severity of your symptoms. Light, non-weight-bearing exercises such as swimming or stationary biking (if pain-free) may be acceptable. However, you should avoid running, jumping, or any activity that aggravates your pain until a healthcare professional clears you. Focus on rest, gentle stretching, and physical therapy exercises designed to strengthen the hamstrings safely.
How long does it take to recover from hamstring tendonitis?
Recovery time can vary, but most people improve within 4 to 6 weeks with conservative treatment. Some athletes may notice significant relief after a few days of rest and proper care. However, returning to sports too soon increases the risk of re-injury. Always follow your provider’s guidance and gradually reintroduce activity.
Is hamstring tendonitis the same as hamstring attachment inflammation?
How can I prevent hamstring tendonitis from recurring?
How can I prevent hamstring tendonitis from recurring?
Prevention focuses on consistency and balance. Always warm up before sports and stretch afterward. Incorporate hamstring strengthening exercises into your training routine to build resilience. Cross-training with low-impact activities, maintaining flexibility, and listening to your body can go a long way in preventing future flare-ups.