Category Archives for "Hamstring Strain Rehabilitation"

Hamstring Strain Injuries – Big Ball Roll Outs

Kneeling down with a big exercise ball in front. Have either a partner hold down your legs just above your ankles or secure them by hooking them under a bar.

Keeping your back straight and your inner core muscles engaged and slowly roll down your forearms on the pinky finger sides, straightening out your elbows and moving slight past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is another great alternative exercise to further strengthen your hamstring muscles after an injury and retrain your core stability muscles to help them work better together again.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Hamstring Strain Injuries – Superman Deadlifts

Begin by bending the knees a little. Keeping your spine in neutral and your inner core engaged, reach both arms forward and extend the left leg back leading with your heel.

Kick your left heel back and keep that pelvis level with the other side and straighten out the right knee with the corresponding foot on the ground. Then return to the start position.

Repeat this for 10 repetitions, doing 3 sets on both sides. This is a closed chain eccentric strengthening exercise for the right hamstring muscle.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Hamstring Strain Injuries – Heel Sliders

Use a slider or wear a sock so your right heel will slide more easily for this exercise.

Begin by making sure that you’re supported, so you can hold onto the wall or a railing to ensure that you maintain your balance initially.

With your weight on both legs bend both knees into the squat position. As you get close to a 45 degree bend keep the left foot planted on the ground while you push through with force into the right heel to straighten out the right knee, while you move towards a 90 degree bend with the left knee.

Return back up to the start and repeat this for 15 repetitions for 3 sets on each side.

This is a closed chain eccentric strengthening exercise for the right hamstring muscle. It’s important to also do the other side to keep it balanced.​

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Hamstring Strain Injuries – Knee Extenders

This is a good exercise for the initial stages of rehab for your strained or torn hamstring muscle.

Start by lying down on your back on the ground with the knees bent. To keep the spine in neutral, pull the inner core muscles below your belly button in towards your spine and straighten the left knee out on the ground.

Bring the right knee (with the affected hamstring) towards your chest and hold it securely with both hands behind the thigh. Slowly extend the knee to the end of range comfortably and return it back to the bent position. Do this for 15 repetitions 3 sets 2 to 3 times per day.

If you’re unsure about the exercise or have uncertainty about where you are at with your injury book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Hamstring Strains – Progressive Strengthening Nordic Hamstring Curl

You can perform this exercise with your ankles secured under a bar, on a squat rack or wall bar or have a partner hold your feet and ankles down. Use a yoga mat to make it more comfortable for your knees.

Start by pulling in your inner core and keep it engaged the entire time. With your hands out in front of you, then slowly lower yourself down to the ground in a controlled manner into a push up position. Once you make contact with the ground, then push yourself back up.

Repeat this for 10 repetitions, doing 3 sets daily. This is an advanced level strengthening exercise for your hamstrings in conjunction with your core stability muscles.

If you have any pain or dysfunction while doing this exercises come into one of our clinics at either the Vancouver or North Burnaby locations to have one of our Physiotherapists check you out.

Hamstring Strains and Tendinopathies: Straight Leg Isometric Bridges

As you move past the initial stages of an acute hamstring muscle strain or acute flare up of your tendinopathy you want to start progressively loading it to rehab it properly.

Start by lying down on the ground with your heels placed on a raised step about half a foot high or so to start. With your core muscles engaged and both knees straight, press your heels onto the step lifting your buttocks off the floor.

Avoid bringing your butt too high up so you can isolate primarily into the hamstrings while also activating your core and gluteus muscles at the same time. Hold this isometric contraction for 45 seconds and repeat 5 reps for one to two times per day.

If you experience any pain or have any problems doing this exercise then consult your local Physiotherapist before continuing. 

Hamstring Strain Injuries: Squat Lunge and Squat Lunge Hops

This exercise is great for the more advanced stages in the rehabilitation of your injured hamstring muscles.

Place the ball of your foot on a chair or bench that is knee height and maintain this pressure throughout. Engage and pull your inner core muscles in below your belly button while you squat straight down keeping your body vertical. Do not extend beyond a ninety degree bend in your knee while your knee stays in line with your hip and second toe and above your foot. Perform 3 sets of 10 for each side.

The Squat Lunge Hops is a variation or progression of this exercise to something more challenging. When you come back up from the squat, push up as high as you can comfortably aiming for a soft & controlled landing. Do not extend beyond a ninety degree bend in your knee while your knee stays in line with your hip and second toe and above your foot. Perform 3 sets of 10 for each side.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Hamstring Strain: Basic & Progressive Functional Mobility

When you strain and injure any part of your hamstring muscle, an important part of the rehab process is to ensure that the sciatic nerve associated with it is moving properly. Depending on the severity of the injury, you want to start this basic mobilization technique within the first few weeks. With the basic nerve mobility exercise to increase hamstring functional mobility start sitting down with tall posture. Slowly extend your knee and flex your toes towards you to further mobilize the hamstring. Then return the knee and ankle back to the start position. Repeat this for 60 seconds 4 sets 3 times per day. With the Progressive nerve mobility exercise for the functional hamstring retraining start sitting down with your knees bent and feet flat. Begin to slump your spine so you’re slouching forward and then slowly extend your knee and flex your toes towards you. When it reaches full knee extension and toes towards you with a pulling sensation, straighten up you back to tall posture. Then return the knee and ankle back to the start position. Repeat this for 60 seconds 4 sets 3 times per day. 

Eccentric Hamstring Strengthening: 1 Leg Pendulum

This exercise is targeted for eccentric strengthening of the hamstring muscles and tendons. Start with your hands on each side of your hips. Engage your inner core by making yourself skinnier below the belly button and pulling in your waistline. Standing on one leg, bend your body forward by pivoting at the hips and allowing the non weighted leg to pendulum upwards with the movement. Return back to the start and repeat 3 sets of 15 repetitions. This exercise is excellent for increasing the functional strength of your hamstring muscles in conjunction with your core stability. It is particularly useful after recovering from hamstring muscle and tendon strains and overuse tendinopathies.

Reverse Lunges

Reverse Lunges are great for strengthening the gluteus maximus muscles, Adductors Soleus, and dynamic stability strength of the Hamstrings after a hamstring muscle strain. Engage your inner core below the belly button, then lunge backwards with the knee barely touching the ground on the toes and straighten out the back leg while pushing off. Walk back to the start position and repeat the same side 15 times 3 sets on each side. Reverse Lunges are great for lower quadrant injuries from running, soccer, ultimate frisbee and all sports involving running.