Hamstring injury update
This is one of the most common injuries we see at The Physio Nook and is unfortunately an injury that often recurs, especially if not treated appropriately and rehabilitated thoroughly.
Researchers in the UK completed a thorough review of current hamstring injury rehabilitation injury protocols and published it in the Strength and Conditioning Journal. They found that essentially 6 stages need to be covered to effectively rehabilitate these injuries and prevent recurrence…
Researchers in the UK completed a thorough review of current hamstring injury rehabilitation injury protocols and published it in the Strength and Conditioning Journal. They found that essentially 6 stages need to be covered to effectively rehabilitate these injuries and prevent recurrence…
Stage 1- Initial treatment
This involves the well known RICE formula of Rest, Ice, Compression and Elevation for acute soft tissue injuries. Electrotherapy modalities also assist in the early phase of treatment.
Stage 2- Restoring Range of Motion (ROM)
Involving a minimum of 4 stretching sessions per day using a combination of 3 to 4 different stretches, held for 30-45 seconds each. Early increase in ROM is essential to reduce scarring.
Stage 3- Initial strengthening
Using little or no resistance through available ROM. Exercises can include leg curls or Romanian deadlifts. This stage is performed along with ROM stretching.
Stage 4- Slow eccentric strengthening
Here we can include slow, lowering exercises such as Romanian deadlifts, back extensions, lunges and Nordic hamstring lowers.
Stage 5- High speed eccentric strengthening
This involves more plyometric (jump based) exercise and sports specific drills at high speed if appropriate. Split jumps and depth jumps from a bench can be used.
Stage 6- Sports specific
Again, this section is conditional on each person’s needs, but can utilise change of direction tasks, zig-zags, single leg drills and acceleration/deceleration work.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, hamstrings or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist.
The Physio Nook
This involves the well known RICE formula of Rest, Ice, Compression and Elevation for acute soft tissue injuries. Electrotherapy modalities also assist in the early phase of treatment.
Stage 2- Restoring Range of Motion (ROM)
Involving a minimum of 4 stretching sessions per day using a combination of 3 to 4 different stretches, held for 30-45 seconds each. Early increase in ROM is essential to reduce scarring.
Stage 3- Initial strengthening
Using little or no resistance through available ROM. Exercises can include leg curls or Romanian deadlifts. This stage is performed along with ROM stretching.
Stage 4- Slow eccentric strengthening
Here we can include slow, lowering exercises such as Romanian deadlifts, back extensions, lunges and Nordic hamstring lowers.
Stage 5- High speed eccentric strengthening
This involves more plyometric (jump based) exercise and sports specific drills at high speed if appropriate. Split jumps and depth jumps from a bench can be used.
Stage 6- Sports specific
Again, this section is conditional on each person’s needs, but can utilise change of direction tasks, zig-zags, single leg drills and acceleration/deceleration work.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, hamstrings or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist.
The Physio Nook
