Hamstring Tear - Get back to playing QUICKER

HAMSTRING INJURY - HEAL IT QUICKLY
Hamstring injuries are the most common injury seen in football and depending on their severity, they can be rather debilitating.
We hear a number of different terms used for this injury but they all mean the same thing:
- Hamstring strain
- Pulled Hamstring
- Hamstring Tear
- Torn Hamstring
As discussed previously, the Nordic Hamstring Exercise is particularly effective at preventing hamstring injuries by up to 50% (van Dyk et al. 2019).
A special characteristic of this exercise is that it is a high load eccentric / ‘lengthening’ exercise.
However, if you have unfortunately sustained a hamstring strain - How can you return to sport quicker?
A study conducted by Askling et al. (2013) compared lower load ‘lengthening’ exercises to conventional hamstring rehab exercises which could be implemented early in the rehabilitation process. On average, these ‘lengthening’ exercises significantly decreased the time to return compared to the conventional exercises by 45%! (28 days and 51 days respectively).
Below are the 3 ‘lengthening’ exercises discussed
• ‘The Extender’
• ‘The Diver’
• ‘The Glider’
If you have sustained a hamstring strain, please see your physiotherapist so they can determine the right path for you.
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