Pulled Hamstring? Exercises, Running Protocol, & Return to Sport for Hamstring Strains!
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
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Check out our more recent video on the topic: • My Hamstring Strain Re...
In this video, I discuss hamstring strain injuries, including the anatomy and function of the hamstrings, mechanism of injury, and outline a compressive rehab plan with exercise progressions, a running protocol, and criteria for returning to sport.
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Anatomy & Mechanism of Injury (0:00)
Rehab Timeline & Pain (1:15)
Exercise Overview (2:49)
Knee Flexion Exercises (3:54)
Hip Extension Exercises (5:18)
Optional Exercises (7:45)
Running Protocol (10:13)
Return to Sport (11:53)
Summary (13:28)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
The BEST video I’ve seen on the subject. Had a grade 2 tear last Friday, and this is just the rehab protocolo I was looking for! Thank you!
Hey man, I recently just had a grade 2 tear myself. I wanted to know based on you following this video how long it took you to fully recover and return back to full running?
@@zkcfactory4840 Glad to say it did only take 4 weeks… to get back to 90-95%. Recovering the remaining 5% has been more mentally challenging. The soft tissue would probably hold… but now I feel that, before I try it again, achieving full ROM in the nordic curl is a “prerequisite”. Such a standard is great for injury prevention (check out Ben Patrick), and would grant me the extra confidence to rectify my 100%.
Also worth noting that I took it easy after 8 weeks. So I assume a more continued approach would yield better results.
This is an excellent protocol. I ran less than specified due to my recovery rate, but still made huge progress in just a month.
I wish you a full and wise recovery, friend! And when in doubt, rest some more 👌🏽
Going through the same thing myself now. I appreciate your update.@@paladinsamuel
What he said!!
Can you guys help me out? I get an mri tomorrow and I just wanna kno if I have a tear or strain. I felt a pop when attempting to jump during a basketball game. If I feel a pop does that automatically mean a tear? What happened when u guys got injured
The presentation of the individual exercises is really well done in your presentations. What I really appreciate is when the progression videos are shown side-by-side in the summaries, something I haven't seen other presenters do.
Best video I have seen for rehab. Very thorough and specfic, with facts and explanations for each exercise.
Thanks again for your superb and valuable video. This is exactly the help I needed for my strained hamstring.
Great vid! I especially loved the running protocol section, as I believe this can carry over into many other types of injuries
An absolute awesome video- the progressions are excellent, camera work and technique op notch. 👍👍
Tus vídeos son buenísimos amigo!! MIL GRACIAS 🙏💪
The best hammy rehab I have seen! Thank you !!
By far the most in depth video I've seen! I play tennis five days a week. I recently pulled my hamstring after a 4 day long intense tournament (my fault for not recovering properly). I've pulled calf muscles before so I know the recovery process for that muscle group. This is unknown territory for me. Thank you for taking the time to make and post this video. So helpful!
Excellent presentation ! BRAVO !
Amazing content & visuals!
Video is incredibly detailed and covers all bases. As good as visiting a physio. Great work.
Great video! At the same time, depth of explanations, great visive demonstrations, and scientific articles citations (I saved already the one on progressive running protocol, so it has been a nice confirmation)
Great as always!
This video is amazing, so clear and informative thank you!
Thank you very much, i have been struggling with harmstring injury for 20 years, your videos are getting me somewhere. I can fell some movements in my thight after each exercise and the pain is faiding away. I wish i saw this back then in 2005. I have done about 3 surgeries without relief. It is my first time i can feel that my hamstring is healing, just within two days of exercises🙏
What an awesome vid! Thank you so much!!!
Superb content and guidance. Thanks so much!
Thanks for watching! If you're looking for the references, be sure to check out the blog! e3rehab.com/blog/hamstring-strain/
Thank you. Exactly what I needed after straining my hamstring.
Very detailed and informative. Thanks.
Thank you. I suffered this injury while sprinting. Now I am rehabilitating according to your program. It helps a lot. I hope 1-2 weeks will be enough.
Hello, how was your progress?
Great content ❤
Very well presented thank you.
Best v scientific precise v effective, best demonstration. The best.
Excellent video. Thank you very much
Wonderful content. It’d be amazing if you could do the same with calf and rectus femoris injuries. Thanks for the amazing videos 💪🏻
Phenomenal video, thank you!
Great video, thanks a lot.
so helpful thank you!!!!
Great vídeo mate!
Thanks man. This guy is the best out there. The end.
It's a great video with loads of useful exercises and advices, thanks a lot. I'm a bit surprised that you don't refer to the Askling protocol which significantly shortens the time to getting back to sport after suffering from hamstring strain.
GREAT video.
This is great content
Excellent video. Have had full tear of hamstring tendons and some helpful ideas here (post op. 15 weeks now with a physio!)
This is amazing
I got injured a while ago and I watched your videos on this study and also your experience performing it! Did my plan and sticked to it! It took me a bit more than 15 days (took me 3weeks) to be confident to return and play, I returned play with no pain whatsoever!
I am just here to thank you for this video, not only a high quality and well explained video but also a precise and perfect information! Thank you so much for this, you helped me a lot! I also feel my hamstring so much stronger in both legs! Thank you so much!
Hey how long did you completely rest the muscle?
@@patrickdriscoll I was doing 4-5 days a week and resting for 2-3 days depending on how I was feeling
what grade strain was it? @@lincolnlohann
Thank You so much 👍👍👍👍🤗
great as always. can you do a video about neck strains?
Great video
Thank you
This is awesome
Strained my hamstring about 2 weeks ago (grade 1-2) Starting to run around 50%-65% and strengthen carefully. This video has AMAZING stuff, not generic .. hits a wide spectrum of rehab capabilities. Love the mobility and lengthening focus vs just strength. I am a very strong athlete and I believe my injury was due to lack of mobility. I need to be more mobile and strong in my specific sprinting positions to avoid re-injury.
How long did it take for you to run full speed again?? I’m In the same situation I can jog and run w good form but if I go to fast I can feel the discomfort
I pulled it many times, but what I learned looking back at my track career was that I was too heavy. I was around 190lbs sprinting over hurdles. I was already lean but had a lot of muscle (I love the gym lol). But it is not worth it for sprinting. If you can loose safely 5-10lbs and maintain same strength this will allow your hamstring to be less taxed. @@reaperthe6503
Your situation may be different, but half the battle is mental. It is important to keep your head up and do not be afraid to test the hamstring here and there with exercises in the gym (physio ball kicks, nordic hamstring, etcs) You definitely want to do exercises that carry over to the track. Icing on the cake would be practice mobility and hydrate well! Do hamstring exercises OFTEN, but don't over do it to where it affects your running. Eventually your body adjusts to frequency and once you establish good strength you can slowly back off on the volume and prioritize it just a couple times a week. Hope something out of this helps, best of luck!@@reaperthe6503
One last thing... you want to push yourself hard on hamstring exercises in the gym so then it transfer over to the track. If you go hard and get lactic in the gym with your hamstring fatiguing you will worry less once you spike up on the track. Mental fortitude! @@reaperthe6503
@@reaperthe6503you back to full speed?
Awesome as always!
How many 'reps' of the running protocol would you suggest pr. session?
just pulled my hamstring sprinting. will follow this and see how i progress
Thanks for this great vid. What is your opinion on “Reverse Hyper” for hip extension rehab exercise?
U a legend!!
It’s a very thorough explanation! But what kind of warmups routine would you use for this ? Just some light biking or other gentle dynamics stretch’s?
Thanks
Thanks!
Thank you!
Good informative vid, thank you.
The last time I injured the hamstrings while sprinting, I was out for about 3+ weeks, not the best feeling.
Ever since, paying better attention to hamstring strength and elasticity.
This really was a journey. 🛣️
Thank you verymuch.
👍🙏🏃🌹♥️🌷🌌🌠😘
hello Amazing video ! just one question : why not doing also the concentric part of the movements ?
Amazing, good job
I had moderate strain/tear
I continued to run 3 miles a day but stretched A LOT more and did lots of warm baths+ice
I was essentially fine in few weeks
Hello Rehab, addimg BFR to these excercisd will bring benefits?
my physio recommended i load my strained hamstring with any exercise, can do few sets of leg curl machine can call it a day.. but nothing programmed like what you gave for free. thanks
great
1:06 I really thought you were going to say _"It was at this moment, he knew he fuuooockkd up"_
Could I do reverse hypers off the kitchen table instead of the back extension?
I watched this video 20 days ago and I’m watching it again cs I’ve strained my hamstring again 🤦🏻♂️
Hey, im about 3 weeks post injury. Do you have any advice if everything is pain free except for the hip extension exercises (nordic curl)? Every other exercise I can advance to the weighted variation without any pain but even the simplest variation of the nordic curl is giving pain right at the top of my hamstring. Would you maintain the weighted variation of every other exercise and just stick to level 1 for the nordic curl until it doesnt give pain?
Hey, what sliders do you guys use?
Just started this protocol , will also be doing core strengthening exercises in his other video , will give updates every week
Day 1-3 : stretching prior and after exercises feels great !
Week 3 - left hamstrings feels perfect , over worked myself and ended up pulling my right hamstring now 😅
I would say left hamstring is feeling good, but really follow the program for the running protocol as after stage 1 I went right to stage 2.5 so follow this first
Got too excited and ended up pulling my other hamstring , following protocol again for right hamstring lol all part of the process to get to sub 11
What’s the Core strengthening Video called?
Hey man, How is it going so far?
Great video. About two weeks I got a tear on the inner hamstring. The doctor said it was minor nothing to worry about and it would heal. The pain was high and walking was possible but the pain was high and I would do what I could. I am starting to walk but I have sort of a limp. A coworker said that it looks like my weight is shifted to side of foot *outer*. I’ve seen tons of videos but I have never seen a video that addresses this. Is this normal?
Editing in these videos is fire - you must be paying a full time editor.
Thanks!
Nope! All done by Tony (self taught)!
Thoughts on longer slow runs during the rehab process?
Title states "pulled" "strained" hamstring so obviously this is not for a hamstring "tear" correct? Just want to clarify as it was not stated in the video.
Very nice vid! What about testing isometric hamstring strength LSI and/or compared to normative data, could it be useful?
Absolutely. We discussed that in a previous video.
Is it common for hamstring strain injuries to cause pain distally, just above or in line with the knee?
7 years of right hamstring issues developed doing yoga. 6 attempts at PT have not helped. Can't run, bike, swim, lift with much effort without re-aggrivation. Going to give this a shot. In level one should the glutes be contracted all the way through the rep?
Can someone use this back to running for proximal hamstring tendinopathy
Man i had acl surgery and i am now 9months post op with hamstring graft
They used my Semitendinosus i can feel it by touching it like when i touch my non surgery leg I can touch that Semitendinosus but in my acl leg i can't...
But now my acl leg is 80% symmetrical to non acl
Best
I'm struggling with my lateral (high) hamstring when i'm sprinting. More specifically during late swing phase, it's not really pain but more a 'stretch' sensation. I did all these exercises without pain but it's not really coming together when sprinting. The only exercise when I feel the recognizable sensation is when i'm lying in the doorpost with my leg extended and elevated or doing hip flexion in combination with knee extension on a skateboard. Could it be beneficial do to isometrics in these positions? Or is this just too much stretch? Thank you!
Me to like you but just i want back to running the pain back i have this injury for 9 mounth and still pain😖
Nice. I'm always surprised in how little amount of reps required. 8 to 10 doesn't seem enough to sustain the long run?
Its because you're trying to gain strength not endurance, most runners already have high muscular endurance
Can you do a video on adductors? Maybe with focus on adductor magnus since that muscle is tehnically a hamstring and an adductor. I am curios about hamstring part.
We have a few adductor/groin videos.
Recommended by NHS Physiotherapist 😅, i was trying to convince the Physio to refer me for massage... Oh well. 😂 This looks like a fun road with learning skills to recovery
Which leg was hamstring injured,thanks?
Hello Rehab , Can you do video about TFCC recovery I have pain my wrist over 1 and half year already
I have go to the doctor in my country but they just said it's oke and it will recovery back @@
Could you have my please ^^
We have a video on the topic.
Should you really be running on the recovery days? That sounds like a recipe for re injury
Thanks lol
❤❤❤
You don't understand hpw difficult the first exercise is. Eccentric sliders should be one of the the last workouts you do to get back
اللي بيذاكر لمادة اصابات الملاعب🥲🥲
You my friend are a life saver 🫶🏾