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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- The Journal of Orthopaedic and Sports Physical Therapy: Hamstring Strain Injuries -- Recommendations for Diagnosis, Rehabilitation and Injury Prevention
- The Journal of Orthopaedic and Sports Physical Therapy: Hamstring Strain Injuries -- Recommendations for Diagnosis, Rehabilitation and Injury Prevention
- The Journal of Orthopaedic and Sports Physical Therapy: Clinical and Morphological Changes Following 2 Rehabilitation Programs for Acute Hamstring Strain Injuries -- A Randomized Clinical Trial
- The Journal of Orthopaedic and Sports Physical Therapy: Clinical and Morphological Changes Following 2 Rehabilitation Programs for Acute Hamstring Strain Injuries -- A Randomized Clinical Trial
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Hamstring Rehab Exercises
Hamstring muscles -- running along the back of your thighs -- bend your knees and move your hips backward. Hamstring injuries are most common in physically active people, particularly if you enjoy high-speed exercises such as running. These injuries can range from a minor strain to a tear in your muscle fibers. Several types of exercises are incorporated into rehab for hamstring injuries of all types.
Stretches
After hamstring injury, you may lose some movement of both your hip and knee joints as the injured muscles tightens. Stretching exercises are performed in rehab to gently stretch your muscle to reduce pain and tightness. Your therapist may stretch your hamstrings for you, as well as teach you how to stretch on your own. Although specific instructions may vary by therapist, stretches are often held for 30 seconds each, several times in a row. Stretching may be prescribed 3 to 4 times each day during the first 6 weeks after injury to improve your range of motion. (ref 3, pg 4)
Lying Down Exercises
Strengthening exercises in hamstring rehab may initially be performed lying down to reduce strain on your injured muscle. Exercises such as bridges -- lying on your back with your knees bent, then lifting your hips up off the table, and hamstring curls -- bending your knee while lying on your stomach -- are often included in rehab.
Standing Exercises
Standing exercises increase your hamstring strength while also improving your balance. Hamstring curls can be performed in standing, with added weight from cuff weights. Standing exercises are also performed using resistance bands.
References
- The Journal of Orthopaedic and Sports Physical Therapy: Hamstring Strain Injuries -- Recommendations for Diagnosis, Rehabilitation and Injury Prevention
- The Journal of Orthopaedic and Sports Physical Therapy: Clinical and Morphological Changes Following 2 Rehabilitation Programs for Acute Hamstring Strain Injuries -- A Randomized Clinical Trial
- Physical Therapy. TeensHealth from Nemours. 2017.
- Ramos GA, Arliani GG, Astur DC, Pochini AC, Ejnisman B, Cohen M. Rehabilitation of hamstring muscle injuries: a literature review. Rev Bras Ortop. 2017;52(1):11-16. doi:10.1016/j.rboe.2016.12.002
- Erickson LN, Sherry MA. Rehabilitation and return to sport after hamstring strain injury. J Sport Health Sci. 2017;6(3):262-270. doi:10.1016/j.jshs.2017.04.001
- Raffensberger M. Orthopedic Interventions for the Physical Therapist Assistant. F.A. Davis Company (1st Ed.) 2019.
- Modified Hurdler’s Stretch. American Council on Exercise.
- Standing Hamstring Curls. American Council on Exercise.
- Van dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362-1370. doi:10.1136/bjsports-2018-100045
- Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019;10:536. doi:10.3389/fphys.2019.00536
- Standing Calf Raises - Wall. American Council on Exercise.
- Van der plas A, De jonge S, De vos RJ, et al. A 5-year follow-up study of Alfredson's heel-drop exercise programme in chronic midportion Achilles tendinopathy. Br J Sports Med. 2012;46(3):214-8. doi:10.1136/bjsports-2011-090035
- Are your hamstrings working double duty?. Harvard Medical School. 2019.
- Narouei S, Imai A, Akuzawa H, Hasebe K, Kaneoka K. Hip and trunk muscles activity during nordic hamstring exercise. J Exerc Rehabil. 2018;14(2):231-238. doi:10.12965//jer.1835200.600
- Glute Bridge. American Council on Exercise.
- Front Plank. American Council on Exercise.
- Hansen T. Does Balance Training Improve Speed?. International Sports Sciences Association. 2015.
- Alfuth M, Gomoll M. Electromyographic analysis of balance exercises in single-leg stance using different instability modalities of the forefoot and rearfoot. Phys Ther Sport. 2018;31:75-82. doi:10.1016/j.ptsp.2018.01.002
- Pedley JS, Lloyd RS, et al. Drop Jump A Technical Model for Scientific Application. Strength & Conditioning Journal. 2017;39(5):36-44. doi:10.1519/SSC.0000000000000331
- Plyometric Training. National Council on Strength and Fitness.
- Goosens, EW et al. "Lower eccentric hamstring strength and single leg hop for distance predict hamstring injury in PETE students." Euro J of Sport Sci. 2015 15(5): 436-42.
- Sherry, MA and Best, TM. "A Comaprison of 2 rehabilitation programs for treating acute hamstring strains." JOSPT, 2004; 34(3):116-125.
Resources
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