Are you suffering from a hamstring strain? If so continue reading for some rehabilitation advice...
- Ice massage with knee extended and hip flexed as far as possible. Perform before and after exercise and as often as possible between exercise sessions.
- Mild full leg compression wrap for initial 48 - 72 hours.
- Non-steroidal anti-inflammatory (NSAID) medication.
- Static hamstring stretching exercises as tolerated 4 - 5 times daily. Each stretch should be held for 15 - 30 seconds. DO NOT BOUNCE.
- PNF stretching
Phase II (2 - 7 days post injury)
- Begin moist heat applications before exercise after danger of internal bleeding has passed (2 - 4 days)
- Begin ultrasound or electrical muscle stimulation, when danger of internal bleeding has passed, preferably prior to exercise.
- NSAID medications.
- Continue previous static and PNF stretching.
- Begin hamstring strengthening exercises using light weight and high repetitions:
1) Straight Leg Raises
2) Standing knee flexion
3) Bent over hip extension
4) Ball squeeze
5) Partial squats
6) Forward step-ups
7) Seated leg press
8) Chair walk
- Begin interval work on stationary bicycle.
- Begin light jogging on smooth, straight surface.
- Begin stair climbing exercises, increasing step height as tolerated.
- Ice massage after exercise.
- Progress to Phase III when Phase II can be completed with little or no discomfort.
- Continue moist heat before exercise.
- Continue ultrasound preferably before exercise.
- Continue NSAIDs.
- Continue static and PNF stretching.
- Progress strengthening exercises as tolerated.
- Begin functional activities to tolerance.
1) High knee running,
2) Backward running,
3) Vertical leaps progressing to horizontal jumping.
4) Sprints with running starts and coast-through stops.
- Return to full activities as tolerated when Phase III can be completed with little or no discomfort.