Hamstring Injuries:

What Does The Evidence Say Now?

The old advice used to be that you should rest it for 3/4 days, where now really the evidence shows that isn’t the case. We want to get moving it as soon as we can.

Early Stage Hamstring Rehab

Exercise 1: Working with available range of motion. Do 15 reps of this, every hour. This will help get blood flow and oxygen around the nerves in the area.

Exercise 2: Here the muscles are working but not moving (Isometric). These are VERY effective in the early stage of Rehab. – Apply downward pressure. Don’t lift your hips off the ground and you can dictate the level of pressure/can cope with. This is a continuous hold from anywhere between 10-30 seconds.5 reps at a time, a few times a day. Keep pain levels under a 4/10.

Exercise 3: Raised bridge, using both legs you can decide how much pressure the injured leg is taking. It could be 50% or it could be 30%.. Keep the pain levels at an acceptable level as done previous. 10-15 reps a few times a day depending on how you’re feeling.

Mid Stage Hamstring Rehab

Exercise 1: Heel walkouts. Hold at end range for 10-20 seconds. This will help get blood flow and oxygen around the nerves in the area. 5 reps at a time a few times a day, keeping pain levels under a 4/10.

Exercise 2: Single leg raised bridge, advancing the previous videos raised bridge. Keep the pain levels at an acceptable level as done previous. 10-15 reps a few times a day depending on how you’re feeling.

Exercise 3: Extender. Keeping our back flat on the floor. With fluid movement and without holding a stretch find a comfortable range of motion.

Late Stage Hamstring Rehab

Exercise 1:Heel slides. Use a towel or a non grip surface. Begin in a bridge position and slide your heels out. Hold at end range for a few seconds. 8-10 reps at a time a few times a day, keeping pain levels under a 4/10.

Exercise 2: Diver/ single leg RDL, begin standing on a single leg. As you bend down the knee bend you start with should be maintained and not bent more. 10-15 reps a few times a day depending on how you’re feeling.

Exercise 3: Single leg- jump for distance. Starting in the single leg position, we load the posterior chain. With an explosive jump for distance you can land on either two legs or single leg. 5 reps at a time 2-3 times a day depending on how you’re feeling.

These are examples of exercises and If you have a Hamstring injury it would be better to seek advice from a healthcare professional.

IT’S TIME
TO TAKE
CONTROL

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P: 087 652 9287

E: tommy@painandperformanceclinic.ie

A: Pain & Performance Clinic, 12 Trinity Court, Fonthill Business Park, Dublin 22

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