Hamstring Strain/Tear Early 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. Heel slide
- Lay flat on your back or sit supported upright with the legs out straight on a flat, smooth surface – preferably wearing socks to reduce friction.
- Slowly slide your heel along the surface up towards you by bending the knee, ensuring your knee remains in line with the hip and ankle.
- Bring the heel as close to the hip as possible.
- After a 2 second hold, begin straightening the knee by sliding the heel away from you.
2. Sit to stand
- Sit in a stable chair that is at a convenient height for you to rise from.
- Shuffle forward in the chair so that your feet are directly under your knees.
- In a controlled manner, initiate a standing motion by shifting your weight forward and pushing down through your feet.
- As you rise, transition to standing upright by pushing your hips forward.
- Then, slowly lower yourself back down towards the chair by pushing your hips backwards and controlling the movement using your thigh muscles.
- Gently touch your buttocks on the chair before repeating.
3. Static bridge in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Push your heels down into the floor as if trying to lift your hips upwards to activate the buttock and hamstring muscles.
- The hips should not come off the floor as the aim is to activate the muscles without movement.
- Hold at a comfortable level of effort for 5 seconds.
- Relax the muscles and repeat.
- To place more emphasis on the hamstrings, begin with the heels further away from the hips so that the knees are straighter.
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
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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During the advanced stages of rehabilitation plan, you should be building towards and achieving a near full levels of fitness. In sport this translates to upwards of 90-95% of your maximum sprinting ability as well as the ability to quickly change direction, accelerate, and decelerate.
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