Hamstring tendinopathy is associated with long-term degeneration of the hamstring tendons. And in this video, I'd like to share a few great exercises that can help you relieve the pain and strengthen your hamstrings. Download the free hamstring tendinopathy exercises here: https://www.coachsofiafitness.com/hamstring-tendinopathy-exercise-plan/ Anatomy of the proximal hamstrings: The proximal aspect of the hamstring attaches to the ischial tuberosity. This area consists of 3 main muscles, semimembranosus, semitendinosus, and the long head of the biceps femoris. The primary role of the hamstrings is to slow down the knee extension and initiate hip extension during gait. And due to their anatomy and attachment to both the hip and knee, they are susceptible to injuries whenever there is a sudden and fast muscle lengthening combined with hip flexion and knee extension. This is why hamstring injuries are more common among runners, and people who take part in sports like football that require a quick change of direction. Hamstring Tendinopathy Causes: Repetitive overlead of the muscle and tendon, along with weakness of the glutes. Lack of lumbopelvic stability Insufficient warm-up, glute activation before training, and not releasing tightness and trigger points can also contribute to long-term tendinopathies. The initial phase of the treatment plan is usually a short period of rest and reduction or elimination of the triggering activity. However, once the symptoms start improving, it's essential to incorporate therapies to help regenerate the soft tissues. It's also been shown that corrective exercises have helped reduce pain and symptoms associated with hamstrings tendinopathies and strengthen the muscle-tendon junction. In addition, studies have also shown that incorporating eccentric exercises improved the production of type 1 collagen which is an important aspect of healing and avoiding degeneration of the soft tissues. PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=o41OnTjPMqM

I've been making these healthy protein chocolate cookies quite a bit lately and they're so good, so I wanted to share in case you've been looking for some healthy snack ideas. These are quick to make and don't require a lot of ingredients. I use protein powder as a 'flour' and almond butter as a healthy fat, along with the egg to mix. The cacao powder is optional and the chocolate chips are optional too. I love to add a little treat since it's low carb and low on sugar to begin with. Get more low-carb healthy recipes here: https://www.coachsofiafitness.com/nutrition-bundle/ Ingredients 1 Egg 1 tsp vanilla extract 2 scoops of protein: I use this undenatured and unflavored whey protein from Whey Factors https://amzn.to/3VLtbbB If using a vegan option, make sure it's unflavored or choose a chocolate flavor! 1 tbsp almond butter 1-2 tbsp cacao powder, unsweetened. 2 tbsp Swerve: https://amzn.to/41du0Lw (feel free to add the sweetened of your choice. The sugar alcohols are great when used in moderation. I only use Swerve when I bake. 1 tsp baking powder 1 tbsp chocolate chips (optional) 1 tbsp of water or almond milk to mix Directions: You actually want the mixture to be hard. Don't add a lot of liquids. The cookies don't turn out as good when I add more liquids. If you'd like more crunchy cookies, don't even add any liquids add 1 egg yolk. I use just a spoon to scoop into the sheet, it's okay if they're not the same size. And bake for only 7 minutes on a prevented oven at 350 F. They bake pretty quick, so keep an eye on them. Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=FVF0T6_Hzl8