Hamstring Injury

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Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Not surprisingly, playing tennis or other racquet sports can cause this condition. However, several other sports and activities can also put you at risk. It typically effects people from ages 30-50 but can happen to anyone.

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.

justin

justin

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