Rehabilitation

Bulletproof Your Hamstrings! – An Exercise for Hamstring Rehabilitation & Injury Prevention

Seventy9 Sports Therapy, injury clinic, Farnham, physiotherapy, sports massage, injury prevention, rehabilitation, sports therapy, therapies, injury, massage, exercise, movement, strength, hamstrings, hamstring exercise, hamstring rehabilitation, hamstring rehab

We are often implementing hamstring rehabilitation programmes for our patients.  But what if we were preventative about hamstring injuries as well?

Studies have shown that, during running gait, hamstring are under large stress in the terminal swing phase (before the transition to foot contact).  During this phase they are contracting eccentrically (lengthening under tension) to absorb kinetic energy & slow the lower limb.

Therefore there is an established consensus in the literature that eccentric training is effective in the prevention of hamstring strains.

Why not give these hamstring bridge sliders a go?  Make sure you maintain a neutral spine & glute tension – the idea is to slide your feet out evenly & smoothly to full range, with a slight pause in a fully contracted state (knees slightly bent) before relaxing & returning to the start point.  This exercise can be used during hamstring rehabilitation, as well as for prevention of hamstring injury.

Are you concerned about your hamstrings?  Suffer from ongoing hamstring injuries?  Worried that your previous hamstring rehabilitation has been inadequate?  Click here to book an appointment with us

 

Find more hamstring rehabilitation exercises and other useful injury tips on our Instagram feed

Bourne, M.N., Williams, M.D., Opar, D.A., Najjar, A.A., Kerr, G.K., Shield, A.J., 2017. Impact of exercise selection on hamstring muscle activation. Br J Sports Med 51, 1021–1028.

Dauty, M., Potiron-Josse, M., Rochcongar, P., 2003. Identification of previous hamstring muscle injury by isokinetic concentric and eccentric torque measurement in elite soccer player. Isokinetics & Exercise Science 11, 139–144.

Gabbe, B.J., Bennell, K.L., Finch, C.F., Wajswelner, H., Orchard, J.W., 2006. Predictors of hamstring injury at the elite level of Australian football. Scandinavian Journal of Medicine & Science in Sports 16, 7–13.

Krommes, K., Petersen, J., Nielsen, M.B., Aagaard, P., Hölmich, P., Thorborg, K., 2017. Sprint and jump performance in elite male soccer players following a 10-week Nordic Hamstring exercise Protocol: a randomised pilot study. BMC Res Notes 10.

Lee, M.J.C., Reid, S.L., Elliott, B.C., Lloyd, D.G., 2009. Running Biomechanics and Lower Limb Strength Associated with Prior Hamstring Injury. Medicine & Science in Sports & Exercise 41, 1942–1951.

Seymore, K.D., Domire, Z.J., DeVita, P., Rider, P.M., Kulas, A.S., 2017. The effect of Nordic hamstring strength training on muscle architecture, stiffness, and strength. Eur. J. Appl. Physiol. 117, 943–953.

Worrell, T.W., Perrin, D.H., 1992. Hamstring muscle injury: the influence of strength, flexibility, warm-up, and fatigue. J Orthop Sports Phys Ther 16, 12–18.

Leave a Reply

Your email address will not be published. Required fields are marked *