Your guide to Hamstring Rehabilitation

hamstring injury occurs when you strain or pull one of your hamstring muscles — the group of three muscles that run along the back of your thigh. You may be more likely to get a hamstring injury if you play soccer, basketball, football, tennis or a similar sport that involves sprinting with sudden stops and starts.

 

PREAMBLE

How well you recover from your hamstring injury is predicted by two measures:

a.      How long it takes you to walk pain free following the injury.

b.     Whether you have had a hamstring injury before.

c.      Lateral hamstrings tend to take longer to recover than medial strains.

 

RICER

Rest from running, but continue to walk.

Ice immediately for 10 minutes every couple of hours.

Compression bandage should be used during the day only.

Avoid Anti-inflammatories if possible in the first 2 days.

 

PHASE 1.(Before Phase 2, must be pain free with light run)

Perform exercises daily:

a.      Stationary Bike 10 minutes.

b.     Prone (lying on stomach) knee bend 3X10.

c.      Stand against a wall and bend your knee up towards your bottom 3 X 10.

d.     Fast feet stepping in place, 2 x1 minute.

e.      Double leg jumping in place, 2x 1 minute

f.       Double leg hip thrust 3x10

g.      Single leg hip thrust 3 x 10

h.     Lying on back, hold knee at 90degrees then lift heel up 3x10

 

PREVENTIONOF HAMSTRING INJURIES

 

Once you have sustained a hamstring injury you have a far greater chance of re-injury, particularly in the first three weeks following full return to play.  If you have had a hamstring injury previously, you will need to wait at least 4weeks before returning to full play.