Hamstring Strain Rehabilitation
A step-by-step rehabilitation program for mild to moderate Hamstring strains. Criteria-based, we take you from initial injury to full competition fitness. Progress through 6 phases at your own pace, meeting specific criteria before moving on.
Who is the Hamstring strain rehabilitation program suitable for?
This program is suitable for mild to moderate grade 1 or 2 injuries. If you suspect you have a grade 3 or severe grade 2 then seek professional advice as soon as possible.
Program physiotherapist
Neal Reynolds is a vastly experienced sports physiotherapist senior lecturer in Sports Therapy who has over 19 years of experience working in professional sport. He headed up the medical team at Norwich City FC for 12 years and has worked at Oxford United FC, West Bromwich Albion FC, Arsenal FC.
How does it work?
Our Hamstring rehabilitation program tells you exactly what to do each day and records your progress. It is criteria-based, so it doesn’t matter if your injury is recent or happened some time ago. You only move on to the next phase when you achieve specific criteria or bench-marks. At each stage we explain what you need to do and include video demonstrations of the exercises.
Program structure
The program consists of 6 criteria-based phases. This means you start on phase 1 and must meet specific ‘exit criteria’ before progressing to phase 2, and so on.
Phase 1 – Acute
This is the acute phase of hamstring rehabilitation and begins as soon as possible after the injury. This phase usually lasts 3 to 4 days depending on how bad your injury is. If you pulled your hamstring a while ago then it is still a good idea to spend a day or so on phase 1.
Phase 2 – Sub-acute
Phases 2 to 4 cover what is known as the sub-acute period which makes up the majority of the ‘injury rehabilitation’. it is important to complete these phases before moving onto more advanced running and sports specific exercises later.
Phase 3 – Dynamic strengthening
The aim of phase 3 is to achieve equal flexibility in both legs and begin dynamic hamstring strengthening exercises. We continue the main exercises and treatment of phase 2 but progress further.
Phase 4 – Dynamic stretching
Phase 4 introduces dynamic hamstring stretches and the application of heat as opposed to hot and cold alternating. The aims of phase 4 are to complete all stretching exercises for at least two days pain-free and be able to jog pain-free for 15 minutes.
Phase 5 – Return to running
Phase 5 progresses on from phase 4 with the aim of being able to run or stride at 50% of maximum speed and have equal flexibility in both legs.
Phase 6 – Full training & competition
This is the final phase of Hamstring strain rehabilitation. The aim here is to progress to full sports training and competition. The emphasis is on functional or sports-specific exercises and fitness.
What’s included?
We include the following elements in our hamstring strain rehabilitation program:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Exercises
Over 60 different exercises with video demonstrations covering not just stretching and strengthening, but also activation, motion control/proprioception, and functional exercises
Support
If you have any questions about the program or your progress then get in touch with our qualified sports therapist for advice.
Learn more about Hamstring strains