Hamstring Rehab

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The next phase of the rehab process involves general strengthening.  Exercises such as;

should be utilized to begin the strengthening process.  These exercises should be done with no or very light weight, progressing by utilizing the principles of Progressive Resistance Exercise (PRE). Also, the aerobic fitness of the athlete should not be neglected; one should begin interval training on a 

  • stationary bike,
  • stair climber, or
  • elliptical trainer.

As the hamstring begins to heal, and the athlete is able to perform the exercises with decreasing pain and increasing endurance, more advanced exercises should be performed.  These include:

  • Chair walk (sit in a rolling desk chair and use the legs to pull the chair forward), 
  • Backward walking, progressing to
  • Backward jogging,
  • Weighted squats,
  • Weighted Hamstring Curls
  • Seated Leg Press,
  • And, more aggressive stretching.

When the athlete is almost ready to return to competition, more ballistic training can begin.  These activities include;

  • High knee running,
  • Light plyometircs such as bounding drills, and 
  • Sprints with running starts and gradual stops, progressing to
  • Sprints with a standing start (or use of blocks).

If a qualified Athletic Trainer is available, ultrasound or electrical muscle stimulation may be applied to facilitate the healing process.  Please remember that these are two potentially dangerous treatments when applied improperly, and should only be used by appropriately trained professionals.

Continue to Conclusions

Lower Extremity Stretching

Advanced Stretching

PDF Hamstring Rehabilitation Form

 

 

2000 - 2009 David Edell

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 10/24/2009 12:09:35 AM