Hamstring Strains - The Key Things You Must Do And Not Do
If you have ever had a hamstring strain you definitely don’t forget about it anytime soon . Whether you were sprinting along at full pace for the ball or doing sprints at the park. It stops you immediately in your tracks. It’s like someone just kicked you in the back of the leg, you stop immediately and do that stiff legged urgent bathroom walk. Alternatively you just lie on your back holding your thigh because the pain and cramping are so bad. It can look pretty black and bruised sometimes and you just do not want to move your leg.
The hamstring has to do a lot when you sprint. It has to move your hip and knee at the same time because it crosses both joints. The most common point you get a hamstring strain is when you are swinging your leg through at full pace just before your foot strikes the ground (terminal swing). It’s at this point that the hamstring has to really decelerate the leg before it hits the ground while the hamstring is in a very stretched position.
Here is great example of a hamstring tearing in an AFL player to help understand the above position
I want to reassure you that the majority of hamstring strains return to sport within 3 to 4 weeks max. That is with the right rehab program and early quality management. It has a really high reinjury rate in the first 15 weeks of between 20 and 33% so it’s really important you complete the rehab program to a high level to condition the hamstring to sprinting.
People are surprised at how early we get you running (7-8 days). Sprinting drills 4 days. Riding a bike (3-4 days). Sprinting at 2 - 2.5 weeks in some form. What is really important is those first few days. Minimising the damage done. Reducing extra swelling. Trying to set up an environment where you can rehab quality healing hamstring tissue.
So what should you do if you have just strained your hamstring?
The first thing you should do is go home and rest. I’d put some compression bandage, k tape or compression tights on during the day and take them off when you sleep. This reduces the swelling and bleeding. The less swelling, the quicker you can start rehabbing.
DON’T take voltaren. It delays scar tissue when we really want to lay some scar tissue. This is arguably the most common mistake people make. If you are in a lot of pain I would recommend panadol or ice packs.
DON’T drink alcohol. Sometimes you want to feel like drowning your sorrows after this type of injury which usually happens when you’re in great form. But don’t …. it simply increases the bleeding and swelling.
Work from home if you can for the first two days and ideally just chill on the couch. There isn’t really any new tissue laid down until day 3 so trying to be a hero by limping to work a day after injuring yourself doesn’t do you or your hamstring any favours.
Try and elevate your leg above your heart on a couple of pillows for the first two days is also useful.
Early rehab phase
On your first visit to the clinic our goal is to really settle your pain, begin gently reloading the hamstring, gently strengthening your hamstring and give you some explosive vertical propulsion movements to maintain your power and figure out what we can do to maintain your cardio fitness.
It’s really important to book an appointment to see us or your local physio on day 3. If you can’t and have to wait a couple of days try the below exercises (don’t try on day 1 or 2).
Do the below exercises twice per day BUT they need to be pain free.
EXERCISE 1: ISOMETRIC BRIDGE 6-8 X 10 SECONDS. PROGRESS OUT UNTIL THE POINT JUST BEFORE PAIN.
ISOMETRIC HAMSTRING PROGRESSION
EXERCISE 3: BRIDGE WITH CORE SLIDERS AND SLIDING LUNGE
EXERCISE 3: SINGLE DEADLIFT AND REACH
People get worried when they start doing this at day 3 or 4. However when they can see it’s safe and pain free it can be a real confidence booster. The hamstring needs to be stretched out further with speed to bother it so these are safe exercises as long as done pain free.
If you have access to an exercise bike I would also start cycling. It should be pain free and you should be able to add a bit of resistance to get a proper work out to keep your fitness up.
So that’s a pretty good start to your hamstring strain rehab program. I consider it a “good” injury to get because your hamstring has a great blood supply and you can work around a 14-28 day return to sport most of the time. There are times where it can be slower. This generally indicates that you may have injured the central hamstring tendon. We would get an MRI to diagnose this if you weren’t back on the field post doing our sprint testing protocol.
So there you have it. Create the nice environment needed for both of us to get you on the field or training ASAP. Give us a call on 0293650004 or book online HERE to get your program started asap.
Thanks for reading :)
Nick T