See James' written article
See James' written article accompanying this video Here:
In this video, Toronto Physiotherapist James Braithwaite describes how to prevent hamstring strain/tear injuries so common in sprinting and field sports. The Nordic Hamstring Exercise is demonstrated.
After trial, theirs is the huge wall soreness in the lumbar area plus the cervical with weak abbs
James for those with low back you don't recommend this, do you?
Have you ever strained
Have you ever strained your hamstring before? You’re not alone because guess what, we are regular human beings too and Craig strained his hamstring! Hamstring strains are among the most common acute musculoskeletal injuries. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. Don’t fret - we got you covered - Craig is going to walk you through the step-by-step process of how he rehabbed his hamstring strain and how he got back to running and weightlifting within just two weeks!
What is a Hamstring Strain?
A hamstring strain is a hamstring injury, it is just being more specific using medical terminology. The word strain is used to describe an injury to the muscle, in this case tearing of the hamstring muscle fibers due to excessive force/stretching of the muscle fibers. Hamstring injuries occur most commonly in the terminal swing phase of the running cycle.
So where do you start with hamstring strains? Are you supposed to stretch? What about strengthening exercises and if so which ones should you start with? Great question! Let's address the stretching question - one of the biggest risk factors for hamstring strains and re-injury rates is a decrease in hamstring flexibility and reduced extensibility. This diminished flexibility of the muscle-tendon unit is often due to residual scar tissue. While the eccentric control of the hamstrings is vital in preventing hamstring strains, what good is all the eccentric strength in the world if the actual length and extensibility of the hamstrings is not optimal?
However, passive stretching after an acute hamstring strain is something you don't want to jump into for many reasons. Remember, a hamstring strain is a result of muscle fibers being over-stretched and torn. You don't want to overstretch an injured tissue, which is easy to do with passive stretching (and trust us it won't feel good either)! With that being said, gently stretching an injured muscle strain is feasible by taking advantage of reciprocal inhibition. Reciprocal inhibition describes the neurologic process of muscles on one side of a joint relaxing to accommodate a muscle contraction on the other side of that joint. In this case - we can relax the hamstrings and move through their available muscle flexibility by activating the quadriceps.
If you like this post and want to learn more about the other modifiable risk factors, hamstring rehab exercises, and optimal treatment strategies for hamstring strains - be sure to check out our full in-depth article on this topic: https://theprehabguys.com/4-reasons-tight-hamstrings-lead-to-hamstring-strains/
Want more hamstring [P]Rehab content, check out our Hamstring [P]Rehab Program! Hamstring injuries are one of the most common soft tissue injuries in sports. They are especially challenging and frustrating due to the high recurrence rate. This vicious cycle of reinjury and tweaks is because the hamstring wasn’t appropriately managed the 1st time around. It’s time to change the narrative and be proactive with taking care of your hamstrings! This program will expose your hamstrings in a safe and effective manner to prepare you for high-level activities!
Video Edited By:
I was running from home to first and I felt a pop, no tear but I couldn’t run, and the pain was excruciating when it happened. Couldn’t put any pressure on it
My left hamstrings is in pain cause I always stretch extremely plus I do some RDL, tips on how to heal this.
I run track in college and I’m in a situation. I pulled my hamstring in November and it’s still stiff. I’ve been stretching it daily and it has gotten a little bit better but I still cannot sprint like I use too
Excellent video!! I haven't ran in over a week due to hamstring strain. Will incorporate these exercises. How long should I lay off running? I'm walking 5-7 miles 5x weekly. Advice appreciated!!
About 5 weeks ago I felt my hamstring pop I let it rest a couple of weeks and then lightly started stretching and exercising. I am currently at the same point you were at the start of the video, I can do everything but sprint when I try to open my stride i can feel it struggling to extend any tips? As I want to start playing football again and me not being able to sprint is the only thing holding me back
Learn high hamstring
Learn high hamstring injury exercises to rehab from high hamstring tendinopathy, high hamstring strain, or other high hamstring injuries.
For more information on high hamstring injuries and a breakdown of these isometric exercises for a high hamstring injury, see my blog here:
A high hamstring injury, most commonly high hamstring tendinopathy or high hamstring strain, can often be resolved with a rehab exercise program. I’ll show you how to perform isometric exercises for high hamstring injury in this blog. Know that high hamstring injuries are common, and you can overcome them successfully with hamstring injury rehab exercises.
There are a lot of rehab exercises for a high hamstring injury, but isometrics are the best ones to start with. Isometric hamstring exercises apply load and tension to the hamstring muscles without a lot of shortening/contraction of the muscle or joint movement.
When you have a high hamstring injury you want to start with isometric exercises because they allow you to engage the muscle but control how much tension you’re putting on it so you don’t’ continue to aggravate the hamstring muscle that’s in an active healing process.
Generally, I’ll move my patients through the following phases, with speed depending on how painful their injury is and how much it’s limiting their function:
Isometric hamstring loading exercises
Isotonic hamstring loading exercises with minimal hip flexion
Isotonic hamstring loading exercises with increased hip flexion
Energy storage and impact loading exercises
I can’t stress enough how important it is to approach your high hamstring injury exercise rehabilitation with a strategy. Start with the isometric hamstring exercises I’m going to cover here and then move forward as you begin to improve and see gains in hamstring muscle strength.
Just what I needed!! Thanks so much :)
How long do you think it’s gonna take for me to recover. I’ve had for a week now. While I was sprinting it was hurting. I stopped doing anything for a week but it still hurts?
This was super helpful! I'll have to see if I can set up places where I can tie the bands to. Either way, this gave me a few ideas how I could set it up! I just got diagnosed with high hamstring tendinopathy and will be doing these exercises until my app with a specialist! :)
Super helpful and he is super cute too... Question, I just had Operation because of complete muscle tear of the hamstring. It's been 9 weeks. Can I do these exercises too?