The Best Early Acute Guide to Managing Hamstring Strains
Working with athletics, hamstring strains are something I see all the time. Learn the best early, acute guide to managing one, including exercises such as isometrics, toe touches, and hamstring curls. Never use RICE, POLICE, PRICE or any other redacted variation of using ice.
BowTied Kobra, Rehab Guy
I return athletes to sport pain free. || Providing quality rehab info without the BS https://t.co/fMDOZyHRiA
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Working with athletics, hamstring strains are something I see all the time
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
As such, I've gotten quite good at rehabbing them
Here is the best EARLY, ACUTE guide to managing one
👇 pic.twitter.com/1UVOwRFejP -
First off, never use RICE, POLICE, PRICE or any other redacted variation of using ice
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
You need to restore ROM and strength
Ice does neither. Don't waste your time -
The exercises:
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
1. Isometrics
2. Toe touches
3. Hamstring curls -
Isometrics
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
Squeeze the heel into the leg of a chair, back of a couch etc
Hold the position for 5 seconds
Complete 20 reps
Perform this twice a day, separated by 6 hours pic.twitter.com/LA4fTo9rnR -
Toe Touches
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
This is NOT a static stretch. This is going to be moving the muscle through as much pain free ROM as there is.
Reach as low as possible with as little pain as possible
Hold this position for 1 second
Release and go back to standing up right pic.twitter.com/bXeiMWF3rm -
Perform this again and find that painful range again
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
As you perform more and more reps, that painful sticking point will get lower and lower and full ROM is established
Perform 50 reps per session, twice a day
Repeat for as long as needed to restore full ROM -
Hamstring Curls
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
Do not progress to the until you have full ROM.
Strengthening a muscle in a limited motion will result in causing more dysfunction and increasing injury risk.
Below are three options pending what equipment you have access to pic.twitter.com/FD8L389CtE -
Regardless of option, complete 3 sets of 12 reps
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
Increase reps before adding weight
ie progress from 12-15-20 reps, then add weight when 20 is achievable -
You are now able to take an acute hamstring injury up to the point of formal rehab
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
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That's it.
— BowTied Kobra, Rehab Guy (@bowtiedkobra) March 21, 2023
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