Hamstring strains are VERY common, making up 10% of all sports injuries. About 80% of hamstring strains occur at the muscle-tendon connection of the bicep femoris. In order to optimally rehab this injury, it is important to know the injury stage, tissue sensitivity, specific muscle involved, and the desired return-to-sport goals of the client.
Accurate Diagnosis:
First, accurately pinpoint the location of the injury within the hamstring complex. Once the specific muscle is identified, you can tailor rehabilitation exercises accordingly. Research suggests that certain exercises target specific muscles within the hamstring group:
Supine bridge-type exercises and leg curls bias the bicep femoris.
Kettlebell swings and Romanian deadlifts (RDLs) bias the semitendinosus.
Nordic exercises activate the entire hamstring group to a high degree.
Phases and Goals:
During the acute injury phase, focus on:
Decreasing tissue irritability.
Increasing blood flow to the injury site through general movement like stationary biking.
Performing isometric loading exercises within pain tolerance.
Utilizing passive treatments such as dry needling to manage symptoms.
In the sub-acute phase, transition to:
Specific concentric and eccentric loading of the injured tissue to promote healing and strength.
Introducing sport-specific dynamic loading exercises to simulate real-life demands.
As rehabilitation progresses into later stages:
Incorporate plyometric exercises that challenge rapid eccentric control of the hamstrings.
Gradually increase the intensity and specificity of sport-specific exercises.
Implement a sprint program, crucial for restoring hamstring function to levels required for sport participation.
For personalized guidance on hamstring rehabilitation and returning to sport, schedule a free consultation call with one of our Doctors of Physical Therapy!