Hamstring strain rehabilitaiton app

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Hamstring strain rehabilitaiton app

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Hamstring rehabilitation exercises

Hamstring exercises
Step by step exercises for strengthening hamstring muscles following injury.

Hamstring Strain Massage

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Sports massage can be used in the treatment of hamstring strain to help remodel the scar and increase the flexibility of the muscles.

The following sports massage demonstration video is for information purposes. We recommend seeking professional advice for hamstring strain treatment. Before attempting any massage your therapist will check for contraindications to sports massage which would mean massage is unsuitable.

Massage for hamstring strains

Massage has many benefits but specifically for hamstring strains it can help loosen scar tissue and tight muscles, stimulate blood flow and therefore healing and aid in the stretching of the muscles.

Massage should not be done in the acute stage as this may increase bleeding and prolong the healing process. The acute stage may last from 48 hours (for a grade 1 tear) up to a week for more severe injuries.

Technique 1 - Effleurage

Effleurage is used to spread the oil and warm up the muscles ready for deeper techniques.

Technique 2 - Petrissage

Petrissage is another technique used to loosen the muscle fibres. It is a kneading type technique in which one hand moves the muscles in one direction whilst the other pulls them the other way.

Technique 3 - Stripping the muscle

Stripping is a technique used to iron out and lumps and bumps in the muscle. Usually one thumb is used although it can be reinforced with other fingers. It is a slow, purposeful movement in the direction of the blood flow (towards the heart) which can help to remodel the scar tissue.

Technique 4 - Circular frictions

Circular frictions are applied to areas of muscle tightness such as knots, as well as to the scar location to break down the scar tissue and help to realign it.

Test yourself flash cards

Question 1/8:

First aid for any acute muscle strain including hamstring pulls is PRICE which stands for.....

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Answer:

  • Protection
  • Rest
  • Ice
  • Compression
  • Elevation

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Question 2/8:

The hamstrings consist of which three muscles?

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Answer:

  • Semitendinosis
  • Semimembranosis
  • Biceps femoris

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Question 3/8:

Which type of activity is more likely to result in a strain high at the back of the thigh?

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Answer:

A stretch related muscle strain.

 

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Question 4/8:

Which type of activity causes a strain lower in the muscle?

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Answer:

Sprinting.

 

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Question 5/8:

How soon should strengthening exercises begin after a hamstring strain?

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Answer:

As soon as pain allows!

 

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Question 6/8:

Which type of strengthening exercises should be done first for a recent hamstring strain?

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Answer:

Isometric or static exercises which involve squeezing the muscle but no movement.

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Question 7/8:

What type of stretching is dynamic stretching?

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Answer:

Stretching which involves movement or gentle swinging of the leg to stretch the muscle at speed.

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Question 8/8:

Is heat a useful form of treatment? If so, when?

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Answer:

Yes! After the acute stage heat and ice can be alternated or later on just heat.

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