HAMSTRING REHABILITATION PROGRAMME
HAMSTRING REHABILITATION PROGRAMME
HAMSTRING REHABILITATION PROGRAMME
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<strong>HAMSTRING</strong> <strong>REHABILITATION</strong> <strong>PROGRAMME</strong><br />
WEEKS PHASE EXERCISES FUNCTION<br />
Week 1 Acute Gentle static stretching Ice every 3 hours 15 mins with compression<br />
Day 1- 3 4 reps 20 sec, 3/day - standing anterior pelvic tilt Commence NSAID's for 4 days<br />
active stretching<br />
hip 90 degrees with knee extension 20 reps<br />
isometric holds, sub maximal<br />
5 reps 5 sec hold at 0, 45 and 90 deg knee flexion<br />
Day 4-7 Add concentric exercises Add stationary bike 20 - 30 mins<br />
double leg bridge 3 sets 15<br />
walking program<br />
single leg bridge - painfree 3 sets 8<br />
10 reps 80 - 90 metres<br />
Week 2<br />
© Simon Gilchrist 2009<br />
Health Consultants Inc. 2009<br />
hamstring curls - theraband 3 sets 15 - light<br />
Plank - 2 sets 30 secs<br />
Side Plank - 1 set 30 secs<br />
single leg squats - painfree 3 sets 12-15<br />
Sub<br />
acute Performed daily Leg swings<br />
Double leg ball bridging 3 sets 12-15<br />
Running program<br />
single leg bridge on chair 3 sets 6-8<br />
10 reps 80 - 90 metres,<br />
Dynamic lunges 3 sets 12-15<br />
Single leg squat painfree 3 sets 12 with 50%1RM<br />
Hamstring curls with theraband with trunk flexion<br />
3 sets 8-10 mod weight, to introduce eccentric component<br />
Hamstring drops from ball. Begin to slowly control load and increase<br />
speed of drop<br />
1 session per day, gradually increase speed to light jog<br />
Sports specific drils of keepings up by himself as pain<br />
tolerates<br />
30 metre acceleration 30 metre hold and 30 metre<br />
deceleration<br />
Increase speed of jog until 80% speed then begin to reduce<br />
acceleration and deceleration zones<br />
Hamstring walking - Trunk flexion while flexing hip and<br />
extending knee. Alternating side
Week 3<br />
3 sets 6 - 8 Static stretches - 4 sets 20 sec. three times daily<br />
resisted hamstring curls with theraband in trunk flexion<br />
Light kicking and agility work to begin, no pain<br />
Plank 3 sets 30 sec<br />
Side Plank 2 sets 30 secs<br />
Warm up to include hamstring walking and sports specific<br />
Specific training to be performed 5-6 sessions per week<br />
drills<br />
Single leg bridge - ball 3 sets 12<br />
shorten acceleration zone for running drill to 15m<br />
Nordic hamstrings - eccentric 3 sets 6<br />
SAQ - ladder work, hurdle drills<br />
single leg squats, increase load with dumbells to ~ 70%1RM 3 sets 8 pivoting and lateral change of direction<br />
Hamstring flicks 3 sets 20 with light weight<br />
Can begin to participate in soccer training no tackling<br />
Hamstring catches - prone 3 sets 12 with ankle weights<br />
Stretching to be performed daily 3 sets 4 static stretches<br />
and active knee extension while supine 3 sets 20 reps<br />
Plank - 4 sets 30 secs<br />
Side Plank - 3 sets 30 secs<br />
Hamstring kicks with theraband fast speed 3 sets 15<br />
Windmill - Single leg stance flex trunk while reaching to foot 3 sets<br />
15<br />
Lunges, front, side and back 3 sets 20 each<br />
Week 4 Specific training to be performed 3-4 sessions per week Speed program - resisted work with chutes<br />
Sports specific program - ladder drills -SAQ<br />
faster 60m with 10 metre acceleration box<br />
Hopping over hurdles, agility course with increasing speed<br />
Sports specific agility work -SAQ<br />
speed work with stop start jogging<br />
Able to participate in soccer training as tolerated<br />
Single leg hamstring ball bridging - drag ball in and out 3 sets 8<br />
Hamstring catches - prone off edge table with trunk flexion 3 sets 8-<br />
10 increasing weight<br />
Add lunge jumps. Begin in full lunge position and jump and switch<br />
legs to control landing<br />
3 sets 12<br />
Cossaks 2 sets 15<br />
Nordic hamstrings - eccentric 4 sets 8<br />
© Simon Gilchrist 2009<br />
Health Consultants Inc. 2009<br />
Stretching to be performed daily 3 sets 4 static stretches<br />
and active knee extension while supine 3 sets 20 reps
Week 5<br />
Week 6<br />
Week 7<br />
Plank - 4 sets 40 secs<br />
Side Plank - 3 sets 30 secs<br />
Resumption of playing<br />
Interval speed work. 10 sets stop/start running - varying distances<br />
Add Cossak's 3 sets 15<br />
Nordic hamstrings - eccentric 4 sets 8<br />
Plank 3 sets 1 min<br />
Side Plank 2 sets 45 sec<br />
Lunge jumps add 5kg dumb bells 3 sets 6<br />
Single leg hamstring ball bridging - 3 sets 10<br />
Hamstring kicks with theraband - fast 3 sets 20, heavier band<br />
Easy week<br />
Cossak's 3 sets 20<br />
Plank 2 sets 1 min<br />
Side Plank - 2 sets 30 secs<br />
Nordics 3 sets 5<br />
Single leg ball bridging 3 sets 6<br />
Hamstring kicks with theraband 3 sets 15 fast<br />
Lunge jumps 5 kg dumbells 3 sets 5<br />
Competition week<br />
Specific soccer drills, speed, agility and quickness<br />
sprint and acceleration work<br />
speed work with chute<br />
Stretching to be performed daily 3 sets 4 static stretches<br />
and active knee extension while supine 3 sets 20 reps<br />
Stretching to be performed daily 3 sets 4 static stretches<br />
and active knee extension while supine 3 sets 20 reps<br />
8 Dorset Square London NW1 6PU www.marylebonephysio.com tel: 0845 3708 222<br />
© Simon Gilchrist 2009<br />
Health Consultants Inc. 2009
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