As recently discussed, hamstring injuries are one of the most common injuries to occur in sport. As these have a high recurrence rate it is vital that as physiotherapists we get people back to their activity as soon as we can but, also limit the chances of injuring the hamstrings again.
There are 2 ways to injure your hamstring muscle group.
- Running at high speeds
- Over-stretching such as kicking or dancing
During both of these activities, the hamstrings must be in a lengthened position to strain, tear or pull the muscle group.
As a result, it is vital that during the rehabilitation process that lengthened position is stretched and strengthened to ensure the muscles are able to handle working within that range of movement and limit the chances of re-injury the next time you sprint, kick or dance.
Luckily there have been a few studies to explore the use of a specific rehabilitation protocol with very promising results. With the trail group returning to sport approximately 30-40 days quicker than the group that underwent a “normal” rehabilitation program.
At the Burleigh Heads and Broadbeach Centres, we have been incorporating the following stretches and exercises into our practice of the past few months with very positive results. In the initial periods, all exercises should be done pain-free as to not further injured any muscle tissue.
The Extender
- Bending and straightening your knee within pain-free range
- 5 x 10 everyday
The Diver
- Stretching hands out in front while standing on the injured leg
- 5 x 10 everyday
The Glider
These exercises can be used from day 1 in most cases of a low to mid grade strain. But as always it is vital to have an assessment from your Physiotherapist to insure it is indeed a hamstring strain, how severe it is, and the best level of exercise to start with. If you have any questions about hamstring injuries feel free to call 07 5535 5218 and chat to Addie, Luke or Jamie about your injury.
Sources and Resources
- Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols.
Carl M Askling, Magnus Tengvar, Alf Thorstensson
- Acute hamstring injuries in Swedish elite sprinters and jumpers: a prospective randomised controlled clinical trial comparing two rehabilitation protocols.
Carl M Askling, Magnus Tengvar, Olga Tarassova, Alf Thorstensson
