Hamstring Strain/Tear Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Weighted squat
- Stand upright with your feet hip-width apart and a weight placed evenly across your shoulders (back squat) or holding it securely against your chest (goblet squat).
- Engage the abdominal region and in a controlled manner, sit back as if you are sitting into a chair.
- At the same time, your head and chest will come forwards to maintain your balance, aim to keep your back straight.
- Go down as far as you feel comfortable or until your thighs are parallel with the floor.
- Come back up to standing and repeat.
2. Deadlift
- Stand upright with feet hip-width apart, a slight knee bend and a weight held in both hands.
- Engage the abdominal region and in a controlled manner, bend forward at the hips trying to keep your back straight. Do not let your knees bend further. Let your hips press out backwards.
- Go down as far as you feel comfortable or until your back starts to round.
- Come back up to standing and repeat.
3. Hip bridge with feet elevated
- On a comfortable surface, lay flat on your back with your knees bent and heels placed on a raised platform such as a box or a chair – have the feet and knees hip-width apart.
- Raise your hips up towards the ceiling by pushing digging in your heels and squeezing your buttock muscles.
- Once your hips form a straight line with the shoulders and knees, hold for 5 seconds before slowly lowering your hips back down.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
Early rehabilitation is individualised depending on risk factors for future injury, how the initial injury occurred, and which hamstring muscle was injured. All this information will guide rehabilitation selection (4,13).
Rehabilitation in the early stages will consist of the self-management strategies explained above. Lower load eccentric (muscle lengthens as it is put under tension) exercises should be started as soon as possible and a gradual introduction to low intensity jogging is also recommended. Starting eccentric exercises early allows for muscle lengthening addressing a potential risk factor for future injury (1,13). During the early phase of rehabilitation, it is ok to exercise with some pain, ideally less than 3 out of 10 on an individual’s self-perceived pain scale.
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During the next stage of rehabilitation, exercises are progressed and more challenging. This might include single leg eccentric exercises and the introduction of the Nordic hamstring exercise. This exercise is an invaluable exercise when rehabilitating and preventing hamstring strain injuries as it has been shown to reduce the incidents of injury by 51% (13). Building running acceleration, deceleration and speed should now be built into your programme if it is your intention to return to a higher level of function or sport.
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