Hamstring Injury Prevention & Rehab

Over the years of working with athletes as a trainer and now as a physical therapist, my experiences with hamstring injury have been bizarre. The diminutive research has made this journey of creating a program for my clients perplexed. But finally, I have developed a program that works to rehabilitate hamstring injuries!

In the realm of athletics, rehabilitation is focused on recovery time; the coaches want the players to return to activity as fast as possible. But the body doesn’t always coincide with the recovery objective.

The best rehabilitative approach is to gradually train the hamstrings for prior activity over a period 6 months to a year. The longer you rehabilitate the less likely to re-injury.

I like to follow this protocol to treat hamstring injury:

Week 1: rest, ice, compression, elevation and NSAIDs to reduce inflammation. In addition continue to conduct pain free active knee flexion and extension exercises to prevent adhesion s.

2-3 weeks: Once signs of inflammation subsides (swelling, pain), conduct regular strengthening exercises to prevent atrophy and promote healing once you have full range of motion. For cardiovascular fitness, start riding the bike, swimming or other lite impact cardio exercises.

Week 3-6: Add intense stretch program to the exercises. Make sure that you don’t feel pain but slight discomfort will do the job. The more flexible you are the faster the recovery period.

Eccentric strengthening can also begin in this phase, but be sure that the muscle is healing before conducting these exercises.

Week 3- 6 months: The goal is to return to sport without re-injury. This is achieved by increasing hamstring strength and flexibility to the normal values for the individual athlete.

Start with pain free light running at low intensity, and then progressively work your way up to sprinting.

Then start doing sports specific training, and once you are able to function in events independent of pain this is an indicator of your readiness to return to competition.

For one on one help with your injury or pain contract your personal Physical Therapist Dr. Owens via email

Stay Healthy!

Dr. Tristan Owens, physical therapist & injury prevention expert

owensphysicaltherapyservices@gmail.com

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