Hamstring INJURY physiotherapist in Dublin
(Article Review- Askling KM, BJSM 2013) Hamstring injuries are the most common injury in the majority of field sports including GAA and Soccer.
Hamstring injuries can vary in terms of mechanism of injury, the location of injury and size of the tear which makes general rehab recommendations difficult.
Reoccurrence of hamstring strains are quite common and there is a lack of high-quality research regarding the effectiveness of hamstring rehab protocols.
In this paper Carl Askling et al used 75 elite Swedish soccer players to compare two different hamstring rehab protocols in the rehab of MRI confirmed hamstring tear and assessed outcomes of return to play and reinjury.
Two programmes of exercises were compared- A conventional programme (C-Protocol) and a lengthening programme (L -Protocol). Both groups received only 3 exercises based on the following.
- Flexibility
- Trunk/pelvis stability
- Specific strengthening exercise.
Foot work
Walking, running, climbing. Your feet will be put to the test.
Heart rate
The fastest way to reach results is to monitor the progress you make.
Weight lifting
By slowly raising the weight bar, we are able to built muscles safely.
Hamstring Injury Physio Dublin
We pride ourselves on giving the most accurate diagnoses, and this is why our patients have experienced such success in their treatments.
Our specific hands-on techniques and tailored exercises are more comprehensive than standard care. This results in ankle and foot pain reducing quicker and you returning to full activity with much less chance of it reoccurring.
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THE EXTENDER
Bring your knee up towards your hip at approx. 90. Perform 12 slow knee extensions to a point just before pain is felt-(NOT INTO PAIN!) The Extender – 12 reps x 3 sets twice daily.
THE DRIVER
This exercise is a simulated dive with hip flexion from a standing position. Stand on the injured leg, flex forward as shown and extend your arms forward. Push your heel of the other leg towards the ceiling while keeping your pelvis horizontal. The Diver- 6 reps x 3 sets every second day.
THE GLIDER
With the injured leg in front, all the body weight should be on the heel of the injured leg with approx. 20 knee flexion. Slide your back foot backwards and stop before pain is felt. Use your arms to help you back up, not the injured leg. The Glider- 4 reps x 3 sets every third day.
Results
Players from the L-Protocol returned to play significantly faster than those in the C group. 28 days V 51 days. There were no re-injuries in the L- Protocol compared to one in the C-Protocol.
ASKLING, C. M., TENGVAR, M. & THORSTENSSON, A. 2013. Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols. Br J Sports Med.
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Learn how to maintain a comfortable and healthy posture, with our comprehensive class that goes through the most popular Yoga and Pilates postures. These postures are gears to make your body more flexibile and agile.
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