⚡️HAMSTRING STRAIN EARLY-STAGE EXERCISES
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➡️After the recent Chris Paul injury many asked about rehab you could do the first few weeks after hamstring injury: Here are some examples of exercises we do early-on after hamstring strains (disclaimer* get the injury assessed first before trying).
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🎆 Initially you would usually wrap the area, and NOT stretch in order to let the fibers reorient and rebuild, and to limit the buildup of blood at the injury site. After this is when you want re-activate the muscle again:
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🔴‘The Extender’ – lying on your back, start with knee bent and thigh pointed to the ceiling. Slowly extend your knee with control, aiming for full knee extension. This position simulates full-stride in running. Point your toe during the motion to avoid nerve tension
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🔴Standing Leg Curl – using gravity as resistance, flex your knee and slowly Lower back to the ground. Try to make the lowering motion nice and smooth. Great for reintroducing simple eccentric motion.
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🔴Seated Isometric Contraction – in sitting position, extend then flex your knee. Once your foot hits the ground, hold pressure of your foot here, feeling tension in the back of the thigh. Hold for around 5 seconds
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🔴Bilateral and Single Leg Hamstring Bridges – same as normal bridges except the feet will be placed farther from the pelvis (greater than 90 degree knee angle). At the top of the bridge, hold for around 5 seconds. ❗️When performing these, do them through a pain-free motion. GRADUALLY increase range of motion
.
➡️After the recent Chris Paul injury many asked about rehab you could do the first few weeks after hamstring injury: Here are some examples of exercises we do early-on after hamstring strains (disclaimer* get the injury assessed first before trying).
.
🎆 Initially you would usually wrap the area, and NOT stretch in order to let the fibers reorient and rebuild, and to limit the buildup of blood at the injury site. After this is when you want re-activate the muscle again:
.
🔴‘The Extender’ – lying on your back, start with knee bent and thigh pointed to the ceiling. Slowly extend your knee with control, aiming for full knee extension. This position simulates full-stride in running. Point your toe during the motion to avoid nerve tension
.
🔴Standing Leg Curl – using gravity as resistance, flex your knee and slowly Lower back to the ground. Try to make the lowering motion nice and smooth. Great for reintroducing simple eccentric motion.
.
🔴Seated Isometric Contraction – in sitting position, extend then flex your knee. Once your foot hits the ground, hold pressure of your foot here, feeling tension in the back of the thigh. Hold for around 5 seconds
.
🔴Bilateral and Single Leg Hamstring Bridges – same as normal bridges except the feet will be placed farther from the pelvis (greater than 90 degree knee angle). At the top of the bridge, hold for around 5 seconds. ❗️When performing these, do them through a pain-free motion. GRADUALLY increase range of motion
