Here’s the best exercises to rehab your hamstring after injury AND then prevent it coming back. I go through 4 IMPORTANT KEYS to give you quick, lasting results from a tight, strained hamstring.
0:13 Key 1
0:33 EXERCISE 1. Reciprocal Inhibition.
0:59 Key 2
1:33 EXERCISE 2. Ischaemic Compression
2:21 Key 3
2:36 EXERCISE 3. Gluteal Activation & Strengthening
3:13 Upper Hamstring Tendon Strains
3:42 EXERCISE 4. Hamstring Strengthening Exercises
4:48 Key 4 (& test)
5:18 EXERCISE 5. Hip Flexor Stretches
5:51 Hamstring Injury Prevention
Video mentioned in the end of this Hamstring Rehab video with video on how to improve lower back health to prevent hamstring problems…
THE 4 KEYS TO GREAT RESULTS IN PULLED HAMSTRING TREATMENT
The first key to fast results after a pulled hamstring is to relax the muscle instead of stretching it. DON’T stretch the hamstring because hamstring stretches can further damage hamstring strains. We relax the hamstring by (i)using the muscle that does the opposite motion (Reciprocal Inhibition) and (ii)compressing the contracted muscle around the injury site (Ischaemic Compression) using the first 2 exercises.
Key 2. Keep in mind that research indicates that working the hamstring to very mild discomfort levels (about a 3 out of 10 on a pain scale) can give better long-term results that trying to rehab hamstrings pain free.
Weak Glutes are a very common cause of hamstring injuries and gluteal muscles are very prone to become weak. That’s why people with excessive Anterior Pelvic Tilt tend to get hammy problems. So, strengthening your glutes is very important step in hamstring injury recovery and this is key 3.
If your hip flexors are tight, the hamstring gets overworked and this can be the cause of the strained hamstring in the first place. This is key number 4. So, if you find yourself with a hamstring tear or tight hamstrings, make sure you stretch your hip flexors to give you hamstring pain relief.
HAMSTRING INJURY PREVENTION
To prevent recurrence of hamstring problems you need to do five things…
1, 2, 3. Strengthen weak Glutes & hamstrings, and stretch your hip flexors with the exercises in this video.
4. Reduce over-striding while running. Long strides while running put enormous pressure on your poor tight hamstrings. So, shorten your stride, aim for 180 strides per minute, and try to land on your mid-foot not your heel when running.
5. Some ongoing hamstring pain and tension can be neurological in nature and coming from your lower back irritating nerves that run down the back of your leg. Even if you don’t get any back pain. So, maintain good lower back health to help prevent hamstring strains.
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