Hamstring injuries are terrible and often can be difficult to come back from without a proper rehab program. The reason hamstring is tough to deal with is that there are so many factors that contribute to the injury. A hamstring injury rehab also needs to address the mental aspects of hamstring injuries as well. The biggest problem with not rehabbing a hamstring injury correctly is that the chances of re-injury are significantly increased. Hamstring take on a considerable amount of stress when sprinting, the faster you are, the more at risk you are.
The other aspect of a hamstring injury rehab is getting your mind back to a healthy place.
Areas to Pay Attention to For Hamstring Injury Rehab
- Lower Back
- Hip Flexors
- Pelvis Rotation
Lower Back Role in Hamstring Injury Rehab
The proper firing patterns should be glutes hamstring then back. For a lot of people, it goes back, hamstring, glutes and this puts too much stress on the back and hamstrings than they were meant to take.
Glute Role in Hamstring Injury Rehab
The glutes are massive muscles that can be used to drive us forward when we run. The problem is that they turn off when we are in a seated position. In modern society, we spend too much time sitting, and this wreaks havoc on these power generators.
Quads Role in Hamstring Injury Rehab
The quads are the opposite muscle to the hamstring, meaning that if the quads are tight, the hamstrings have to work harder.
Hip Flexors/Psoas Role in Hamstring Injury Rehab
The hips get tight from our modern sitting culture, and these causes are hips to rotate forward because are hips are so close. What this does is put our bones in where they are stretched continuously making it easier to hurt them.
Advanced Exercises for Hamstring Injury Rehab
These exercises can only be done once there is no longer any pain in the hamstring. If you are not to that point, you need to see a healthcare provider. The reason you can’t be given rehab exercises to do is that you need to know how severe the injury is. This article will help give you an idea of hamstring recovery timelines.
A great healthcare provider will be able to bring you from limited mobility and strength to feeling good enough to start building muscle again so you can prevent another injury.
Isometric Hamstring Strength
- When your foot hits the ground when sprinting, there is a split second where your hamstring has an isometric contraction
- The key is to not flex your knee at all and catch your self with your glutes and hamstring
- Athletes rarely train for isometric strength during their hamstring injury rehab
Eccentric Hamstring Strength
- The second area where injuries happen is when your hamstring is trying to slow down your ankle as it is going towards the ground which is an eccentric contraction
- The key here is to lower yourself down with a five-second count
- More people are using eccentric training but still not enough
- Eccentric strength is a staple during hamstring injury rehab
Glute Bridges w/ Barbell
- Wrap barbell with a towel or a pad for comfort
- Explode up as hard as you can and hold at the top for a second
- Works much better with heavier weight and fewer reps
- Great for warm-ups
- Helps gets glutes activated for any activity
- Focus on squeezing glute as hard as possible at the peak of the movement
The Mental Side of a Hamstring Injury Rehab
The mental struggles with hamstring injuries can be devastating. Think of a sprinter running full speed down the track then jumping in the air because they pulled their hamstring. The physical pain is terrible, but the mental scar from this can be even worse. It is hard to trust running as hard as you can after the injury. Your body may be ready physically, but mentally you need to get to the same place.
One of the biggest reasons rehabbing is so tricky is because of the mental aspect. You need someone to encourage you and feel your injury and let you know that you are doing much better. The encouragement from a professional gives you the confidence to keep pushing your limits.
What If You Can’t Go Through a Hamstring Injury Rehab On Your Own?
Sometimes you can ice all you want, but a muscle is in pain because another area is not working or because it is protecting you. With the hips, for example, your back may be hurting because your psoas is doing too much work and it is also tight. The psoas may be doing too much work because your other hip flexors are not activating correctly. The chain reaction could keep going.
Sometimes you need the help of a sports medicine provider. Sports medicine providers are used to working with athletes that need to get results quickly, to get back on the field. If you are not an athlete, I am sure that you still want quick results.
There are many different options you can go with when looking for a provider. You could get a chiropractor, massage therapist, physical therapist or many other options. The key is finding someone you trust and that you are excited to work with.
How to Find The Best Healthcare Providers for a Hamstring Injury Rehab
9INE POINT Health is the best place to find the health care providers you need for any injuries. It does not matter where you are hurting; a 9INE POINT Health provider will be able to get you healthy again. 9INE POINT allows you to find the best local providers and compare them quickly using the 9INE POINT Number.
If you have no idea what you need, but you know you need something, 9INE POINT Health is an injury guide, and you will get helped through the process. We make it easier for you to find the information and the person you are looking for.
Skills to Look for in a Healthcare Provider for Hamstring Injury Rehab:
- Active Release Technique
- Graston Technique
- Fascial Stretch Therapy
- Corrective exercises
- Dry Needling
- Sports Background
- Functional Movement Screen
- And more
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.