Acute Hamstring Injury Rehabilitation

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Acute Hamstring Injury Rehab

Created by: Myles Cheatham, Katie Blosveren, and Kyle Glazer

Acute hamstring injuries are typically seen in runners, sprinters, and jumpers. Recent research studies have been  conducted to discover an effective rehabilitation program to reduce the time to return to sport and the likelihood of re-injury to the hamstrings. According to research, exercises focusing on the lengthening of the hamstring appears to be most effective from a rehabilitation standpoint than conventional hamstring exercises. These exercises were to proven to  promote a quicker return to activity/sport. The following exercises were considered to be the most effective. Hamstring Gliders


Hamstring Diver

  • Maintain a stable core and neutral spine
  • Keep stance knee slightly bent
  • Keep hips parallel with floor throughout movement
  • Perform this exercise for this exercise twice daily for 3 sets of 12 repetitions (6 on each side).

Hamstring Extenders

  • Keep back and head in contact with the ground
  • Don’t hyper-extend your knee when straightening
  • If experiencing back pain, bend the non- stretching leg
  • Perform this exercise twice daily for 3 sets of 12 repetitions.

Hamstring Gliders

  • Keep gliding leg slightly bent
  • Maintain a neutral spine and stable core
  • Perform exercise next to something stable for pull up phase
  • Perform this exercise once every third day for 3 sets of 4 repetitions.

Hamstring Falls

  • Maintain a stable core throughout movement
  • Keep elbows unlocked when comi

    ng in contact with the ground

  • Engage  hamstrings to resistance when lowering
  • Have a partner hold ankles
    for stability
  • Perform this

    exercise for 3 sets of 12 repetitions.

Glute Bridges

  • Maintain a stable core
  • Maintain a stable back when in the lifting phase
  • Lay arms down by sides for stability
  • Bend legs enough so ball is shifting from heel to toe
  • Perform this exercise for 3 sets of 12 repetitions.

Single Leg Bridge

  • Maintain a stable core
  • Keep raised leg at the level of the opposite knee
  • Place hands at sides for stability
  • Keep toe pointed towards you for a deeper hamstring stretch
  • Perform this exercise for 3 sets of 12 repetitions (each leg).

Zercher Hinge

  • Maintain a stable core
  • Keep front knee slightly bent
  • Keep elbows tucked at side to maintain a neutral back
  • Push butt back to achieve a deeper hamstring stretch
  • Perform this exercise for 3 sets of 12 repetitions (each leg).

Hip Hinge with Overhead Press

  • Maintain a stable core and neutral spine
  • Keep body in line throughout the movement
  • Keep head in neutral position throughout motion (don’t look up)
  • Perform this exercise for 3 sets of 12 repetitions (each leg).

 

For more effective exercises, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at: DAVE@IMPACT-Fellowship.com