See also:
- Hamstring Strain Rehab Program
- Hamstring Kinesiology Taping
- Healing and Treatment of Hamstring Strains
- Hamstring Strain Stretching Exercises
- Strengthening Exercises for Hamstring Strains
- Hamstring Strain Assessment
- Sports Massage for Hamstring Strains
- Prevention of Hamstring Strains
- Maintaining Fitness for Hamstring Strains
- Expert Interview on Hamstring Strains
- Expert Interview - Hamstring Strain Massage
- Hamstring strain quiz
- Symptom Checker
Hamstring Strain Rehab Program
Premiership Physiotherapist Neal Reynolds has produced a step by step rehab program based around four elements: Healing, Stretching, Strengthening and maintaining Aerobic fitness. Here we outline the aims of rehab and how the program is structured.
The following guidelines are for information purposes only. We recommend seeking professional advice before attempting rehabilitation.
Aims of rehabilitation
The aims of this pulled hamstring rehab program are to reduce pain and inflammation, improve flexibility and muscle condition, increase the load through the hamstring muscle gradually to a level where the athlete can return to full fitness training and match play.
The hamstring strain rehab program is based around four elements or strands. The athlete will progress at different rates depending on the severity of the injury and the athlete themselves. The program is based on what a full time professional footballer might do with all the time and resources available they need. Where the athlete starts along each stage will also depend on how old the injury is and how bad it is when beginning rehab.
Healing
This element is the treatment side of rehab and includes cold therapy or ice, electrotherapy such as Ultrasound or laser, deep tissue sports massage and heat.
Healing is split into three stages:
- Phase 1 is the acute stage and can last 3 to 4 days.
- Phase 2 is the sub acute stage lasting anything from 10 days to 2 weeks depending on severity.
- Phase 3 is the final stage returning back to full fitness.
- More on hamstring strain healing and treatment.
Stretching
- Hamstring stretching begins with very gentle static stretches initially moving onto more dynamic sports specific stretches as the injury heals.
- Different stretches will target the muscle in different ways depending on exactly where the muscle tear is. Some hamstring strains are nearer the knee and others may be higher up in the muscle.
- See stretching for hamstring strains to learn how stretching exercises progress in the hamstring rehab program.
Strengthening
- Hamstring muscle strengthening is thought of in terms of gradually increasing the load on the muscle.
- Strengthening exercises should always be done pain free. If it hurts then it isn't helping.
- In the early stages of hamstring rehabilitation basic static exercises are done often using a therapist or partner to provide resistance. These will progress to more sports specific and demanding exercises as the muscle strengthens.
- See hamstring strengthening exercises to learn how hamstring exercises progress through the rehab program.
Aerobic fitness
- When an athlete is injured it is important to maintain fitness as much as possible for physical as well as physiological reasons. With a hamstring strain it will be impossible to run so our progressive program starts with arm bikes for athletes with severe muscle strains and builds up.
- Later in the rehab program timed shuttle runs and sprints like professional footballer would be expected to be able to do are included. It is important to progress this far before returning to competitive matches or re-injury is likely.
- Visit our step by step aerobic fitness page for more details on aerobic exercise that can be done alongside a hamstring strain rehab program.
