With knowledge comes less frustration, especially when dealing with a hamstring injury. Below I’ve detailed crucial rehab considerations to assist you in overcoming this injury. In part 1, I shared my injury experience and factors that could be predisposing you to a nagging hamstring strain. But, even if uninjured, you should be incorporating hamstring strengthening exercises to keep them in top shape.
Why am I a big proponent when it comes to hamstring rehab? First, I’ve seen first-hand the frustration of the lingering pain from not addressing my hamstring injury, resulting in nearly a year to recover.
Even research has found that soccer players who completed preseason hamstring strength training had fewer hamstring strains than those who didn’t. So, simply put, all soccer players should be incorporating hamstring exercises throughout the year. Below are easy at-home exercises to keep those hamstrings in top shape.
*** Here is a general progression, but please be sure to find a PT that can created a structured program for you***
Phase 1: Rest and protection of muscle
- Decrease pain, reduce swelling and protect muscle
- Transcutaneous electrical nerve stimulation (TENS) for pain
- Application of ice
- Medication (as needed)
- Gentle range of motion/ pain- free exercises: A little strain on muscle helps with healing but avoid any excessive stretching, as it will make it worse!
- Examples (demonstrated in video above)
- Heel slides with or without ball
- Gentle hamstring contractions completed at various angles with knee bent 30,60, 90d
- Examples (demonstrated in video above)
Phase 2: Progress intensity of ROM and strengthening
- Continue to address pain, maintain flexibility and progress strengthening
- Stretch: Gentle seated HS stretch
- Strengthening for legs and core control
- ***Eccentric activation of HS- end range lengthening of HS should be avoided if weakness still persists***
- Leg curl: Lie on stomach and bend the knee towards your head
- Bridge (with both legs on ground —> progress to single leg) —> single leg bridge with ball roll (video above)
- The Extender (in video above)
- Nordic HS curls (in video): Great exercise to strengthen hamstring at its most lengthened position. Which is a position many soccer players injure it in the first place.
- Plank: Incorporate ball taps (in video above )
Phase 3: Transition to sport
- Begin sport specific movements
- ***Note: Movements should be done in FULL range to prepare you to return to prior function.***
- ***Sprinting, explosive acceleration should be avoided until you have met return to sport criteria***
- Agility drills: Speed should be increased overtime
- Jumping
- Running (accelerating/ decelerating)
- Cutting
- Bounding (forward/ lateral)
- Exercises: high knee marching, quick support running drills, explosive starts with a focus on good posture and power development
- Dynamic stretching of hamstring: in order to prep the muscle for activity.
- Example: Single leg windmill is a dynamic movement for good pre stretch before exercises (video above)
- Sport- specific drills that emphasize quick directions changes and technique training
- Continue HS/ core strengthening
Lastly, realize even months after your injury, your hamstring is still remodeling and building its strength. So what’s your next step? To get your rehab on the right track, from the start, go find a PT in your area, and you won’t regret it.
Did you find this information helpful? I would love to hear about your hamstring injury experience, good or bad. Feel free to contact me for any questions.