Pulled Hamstring Rehab: How To Manage A Hamstring Strain! | Episode 31
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- Опубліковано 2 чер 2024
- 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.
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Anyone else watching this the day they pulled their hamstring while icing it? 😂
Crazy how this always seems to happen huh, Rich?
Me currently
Yup smh
I should subscribe because I get hamstring strains every year.
Ive match tomorrow nd m watching this😢 with pulled hamstring
Pulled my hamstring about an hour ago and these comments have my feeling optimistic about a quick bounce back, thank you guys 💪🏽
How long did you wait to start?
I felt mine pop kicking yesterday. I have zero hope of a fast recovery. Severe pain and no hope of doing any exercises for at least a week.
four weeks of R.I.C.E. treatment and was getting nowhere. tried these for about 10 minutes and ALREADY am walking better. you guys are bloody life savers for this lol
Super glad this has been helpful!!
Yeahh I think RICE is only good for the first couple of days - definitely no longer than a week, then it’s optimal to begin the exercises!
hmmm very sceptical of this comment, was it done by a friend? 10 minutes hmmmm
Same! Did this routine a couple times today and I'm already feeling like I can trust my leg more.
Fun fact, the invented of the RICE formula regrets it. We’ve learned so much more/better since.
These exercises really relieved the pain. Thanks so much!
I just pulled my hamstring the other day and these rehab has been working our perfect for me. Thank you for sharing!!
I swear I feel like this channel and I are aligned. Whenever I start feeling a pain somewhere you guys make a video about where I felt that pain
awesome to hear!
Thank you so much! Your guide really helps a lot ❤️
This was super duper helpful, thank y'all so much! Exercise is medicine.
I like that you take the athletic approach to recovery. So many people stop everything when they get injured. I look at it as an opportunity rather than a set back. Great video and looked like one take on the whole thing!
Thanks for the help, guys. Just tweaked my hammy last night (and was told it's nothing like Tweaking in Miami). Hope to be back running soon.
This just answered all my questions that I couldnt even find on the web. Thanks.
Very good explanation and demo. Showing regressions was also helpful. This allows for progression without becoming frustrated. Very good information that is presented in an interesting way. Thanks
First, I'm late to the party, but since you guys actually respond in the comments and you get right to the point on your videos, you just earned a sub!
Second, I just strained my hamstring yesterday while rock climbing at an indoor wall. It's a high hamstring strain, hopefully not anything more than a minor tear, and I think it's the ischial tuberosity? I was pulling myself higher on the wall with something called a heel hook. Apparently I overworked my hamstring, felt a "pop" and fell right off the wall (2 feet off the ground) and immediately felt burning. All I've done so far is isolate movement or anything that causes pain to the affected area and take ibuprofen. I'm 50 and I just re-discovered rock climbing after a 30 year hiatus and I absolutely love it. It really has become my second passion after my family, so I'm extremely mad and disappointed, especially considering that this is something my daughter and I do together! I hope to get back on the wall ASAP, but I want to take the right steps. Thanks!
Thanks! Will definitely try these. I hope it works. My weekly physical fitness routine comprises of 3 gym workout sessions ( broken into 1-hr each day, full body-upper-lower) and 1 day basketball (sometimes 2 days) at a rec league level. I intermittently feel this pain (tolerable) either on my butt or my hammy. Also occurs when I drive long distance or get stuck in traffic for a long time or when I stay glued on my seat too long while working (researcher and content writer). I've I've actually been using those bubble cushion seats in the car and on my computer chair. Also use my foam roller or electric heating pad from time to time.
Thanks bro i been pulled out my hamstring 3 months ago and today i found this video and i feel much better thanks❤️
Brilliant help, thank you!
I've had pain running for the past four months, and nothing I tried helped (and I tried a lot) - now I did your exercises for one single day, and was able to go running today without feeling any pain. Thank you guys so much, this feels miraculous!
Gilda that is amazing we are so happy to hear it! Keep after it, consistency is key!
@@ThePrehabGuys I am still at it, three times a day - better than any medicine!
I’m shocked that I was feeling the positive progress of my injury the day after I did these exercises . I wish I would have seen this video from day 1! Thank you guys for everything!!
Wahoo! Love to hear it Katie! Keep after it!
Great information, I tweaked my hammy playing softball….good info on the micro progressions. I’m starting immediately.
Blasted my hammy a couple hours ago. Immediately came to see if you guys had a video. Thank you!
Love that this is a little more advanced than some of the basic PT videos out there; also love the emphasis on transitioning back to running. Would love to see similar advice for sport (basketball, soccer, etc.)
+1 for springboard diving
I pulled mines on Saturday doing a game, but right now I’m feeling good it’s feeling way better thank you 🙏
Thanks for your presentation.
Great content. No fluff. Thank you.
Perfect timing - just strained my hamstring running. Thanks!
of course!
Did it work?
@@shinozaddy5939 yes it helped and hamstring recovered!
@@lisathomas1341 how long did it take
@@breezygoteditz5279 it took a few weeks of consistently doing the dynamic stretches. These videos make it easy to spend a few mins rehabbing my hamstrings after each run
I mildly pulled my hamstring during Covid and never rehabbed it properly, as it was just barely functional enough to be active in…after a few days of doing this….instant difference. Unbelievable. Thanks guys!
Nice work Mike! 👍
🙌🏼🙌🏼🙌🏼 perfect clip for my pulled hamstring!
These are probably going to come in handy. Pulled my hamstring yesterday while playing football (soccer), and I want to emphasize the working your muscles bit of advice during recovery. Keeping the area inactive for a long period of time may cause more damage, and just focusing on little things to get the blood flowing there again, and regaining sense of movement, play an important role during recovery. Thank you so much, guys. Appreciate it so very much, and I wish you a good recovery, and love and light!
Gentle movement as tolerated is definitely a good idea and is important for the rehab process! Absolutely! Rooting for you and a speedy recovery with your hamstring! If you need a bit more guidance, check out this program! theprehabguys.com/program-hamstring-prehab/
Excellent hamstring stretch and workout, tore my hamstring, and have been following your rehab, thanks guys, hamstring is coming along nicely now
Amazing! So glad to hear it Dave!
I do a lot of taekwondo so pulling my hamstring is a monthly sometimes weekly thing for me, it honestly happens all the time thank you
Thank you so much for this🙏🏻🙏🏻🙏🏻 prepping for TKD test so needed this
Keep after it, Karine! Rooting for you!
Thanks guys! Recovering from a Hami strain. It recovers, I go too hard and I feel it again. Need these exercises to strength it. 👌🏼
You got this! here is more information on hamstring exercises!
theprehabguys.com/hamstring-strains/
theprehabguys.com/program-hamstring-prehab/
Nice video like always guys, Saludos desde Chile
Muchas gracias Rodrigo! Gracias por el apoyo
Just came across this video and after doing the exercises, im feeling improvements already thanks 👏🏽👏🏽
We love to hear it! Be sure to subscribe! Good stuff coming soon!
Mike was killing it!
Thanks for this. I'm a dancer and I can't afford to be out too long with my hamstring issue. It's the busiest time of year rn. This feels like it is going to help
Rooting for you Brynna! We also have this amazing hamstring program if you are really wanting to tackle it! theprehabguys.com/program-hamstring-prehab/
Thanks for this video guys. I'm a 32 yr old male currently on active duty in the US ARMY. I pulled my hamstring playing football. Hopefully this video will help me recover and get back to running
Rod, thank you for your service! Should you need some more guidance we have a great hamstring program! theprehabguys.com/program-hamstring-rehab/
Thanks Bro, Lord knows that I needed that information.
Very helpful. Thank you 😊
Love this! Had a pull years ago. Started training for a marathon. Started acting up. Recently I had an accident walking dog at trails. Having to rehab it all over. Thank you! Working the other muscles has always been something I’ve said after I had a surgery that made one of my muscles not work right. Thanks again! Look forward to looking at more of your videos
You've got it Cristy! Keep after it! Be sure to check out our hamstring programs through our app if you feel you need a bit of extra guidance! bit.ly/tryprehabYT
Guys - I wish I had seen this 6 months ago - it is absolutely fantastic. I had been getting guidance on my hamstring injury from the NHS physios in the UK - but this has helped me make more progress - literally - in 2 days. (Than I have in the previous 6 months.) Awesome - thank you!
You are so welcome!! So glad it was helpful and best of luck with your recovery!!
I'm still recovering from my injury since last summer😥 I'm faster this year but I can still feel the pain while running. This might be the time I'm actually hurting compared to the previous years. Even though I ran x country since elementary to college, I didn't know much. Thanks🙂
Thank you! Two days and I feel the difference.
I was playing paintball in a full sprint and about 20 feet from my destination I pulled the hell out my hamstring. To add insult to injury, my buddy's lit me up like a Christmas tree while I cried like a baby on the ground. Anywho, great video, I needed this.
We're happy to hear that you found this video helpful! Thanks for the support
Been struggling with a hamstring for the past 9 months 😪 ..
Just 2 days of your recommended exercises I'm feeling lot better.
God Bless you and your work.
This is what we love to hear!!! So glad you are doing better, keep after it! Consistency is key!
Thanks bro, these exercises look really good, i'll let yall know how it goes!
It really helped me start my hamstring rehab after a scooter accident resulted in me pulling my hamstring. Thanks guys
Wow!!! Strained my hamstring pretty bad playing football two days ago and thought I’d be out for at least 2 weeks…. Started these recovery exercises last night and already can lightly jog. Thank you so much!
Did you start playing
How long should one wait to do these
@@Daniel_ACG Check with your health care provider first BUT he says Start immediately. I agree. Why let all of the inflammation hang out in the area, too long.
try and run super fast lol, good luck
49 year old playing open men’s div 1B soccer…pulled hamstring 1 month ago and finally hitting weights and jogging. Been 15 years since my last hammy tear. Great advice on this video. Looking forward to hitting the field in the next couple of weeks and competitive matches soon thereafter.
Man I’m on my 7th month of hamstring recovery. Was diagnosed with a strain and I’m slowly getting there but as the day goes on I find I get tighter and tighter and tighter and the spasming gets worse. Any tips?
balance working & resting the ham & self-palpate for better feedback on how it’s healing pre & post physical therapy & any other workout. Something you are doing is likely causing the spasming. See a physical therapist. @@Lawlawlaw6026
Find this tips very helpful ... Thank you for this vid... Keep up the good work brother 😎
Happy to help. New videos every Tuesday! and feel free to give us topics on what to discuss next.
I got immediate relief . Thanks a lot for this video .
So glad to hear it, Abhinav!
Thanks for the video guys, I pulled a ham two weeks ago...decided to sprint at the end of my 6mi trail run and the next day my posterior lateral lateral knee area was bothering me. Tried resting for 10 days.. then tried to run a few days ago and it felt good. Completed 3mi on the road. Then 2 days after that run I went to the trail to see how my leg would do, 1.5 miles in I had to stop and hike back. May have made my ham worse ( pretty sure it's my biceps femoris)..this video was very insightful, the discussion about the deceleration through sprinting was on point with how I hurt myself...super thankful for the information, keep up the good work!
That's amazing, keep up the great work! Thanks for the comment =)
This helped so much!!! I was beginning to fear that I may need to go see a doctor.
We are so glad this was helpful!!!
Great tips!
Thanks for this!
HI! I was doing unweighted SLDL to help with lower back rehab (I was substituting the SLDL for the exercise you demonstrate at 3:16 of this vid because that exercise kinda 'destroys' my left knee due to no cartilage behind left knee cap, so any leg extension-type movements cause quite a lot of pain; but BTW I could feel that exercise was a good movement when done with my undamaged right knee) and wow, the left hammy pulled quite hard and suddenly. Good video you have here, thank you for your efforts. Just wondering it you have an opinion re my pulled hamstring from SLDL for lower back rehab.
Great video, all i’ll add is that you guys left out a few reasons for hamstring strains:
-overstriding
-anterior pelvic tilt (What this means is that the pelvis is tilted forward and down in the front.)
-Quad:hamstring imbalance (quad dominance)
-weak glutes
-tight hip flexors
-poor conditioning (fatigue is a factor, this is similar to overtraining as you have mentioned)
Dange, definitely agree as there are many reasons we see a prevelance of hamstring injuries these days!
Love this video. I am a physiotherapist and I've been seeing many school athletes with "pulled hamstrings". The scary thing is that their coaches tell them to stretch the hamstrings 😳 I find that isometrics, glute work, and fascia release around the hip (including anterior) help a lot. The only thing I struggle with is to progress their rehab into function, and getting them back to running. So thanks for your advice! 🙏 Love your channel!
Great exppanation and demlnstration thanks! The isometric ones were great to get me activating the hams
Isometric work is so good for these! Glad you enjoyed the video, Sophia! Keep after it!
3rd day post hammy sprain. It’s a first, following hill sprints on slippery snow! Thought I’d update y’all.😂
OK, I didn’t buy the rest, rest, rest method, so turned to your vid. It makes sense to actively work the hams each day. Just watched it again for stretching tips.
Day 2 I even went for a 1500m light jog to test the sprain the next day, slippery as hell, so took it slow with kinaesthetic tape. Followed up with light stretching in sauna (yes, I have one at home).😅
3rd day rested hams but kept tape on, continued icing, then removed in the evening. Took a shower, started a recovery regime based on this vid.
Debating whether to test hams tomorrow and aim to run longer with tape, followed by light massage. Wish me luck!🎉
Hey Mika how is your hamstring now I injured mine about 2 weeks ago, I am devastated I can’t run do you have any tips that might help please 😊😊
@@patrickfox5053😮😮 sorry for not noticing your comment, I hope you managed to get through it! I actually managed to sprain my ankle badly this winter so need to find another video for that rehab too! 😢
My left hamstrings is in pain cause I always stretch extremely plus I do some RDL, tips on how to heal this.
Thank you. Just pulled my hamstring. This helps a lot
Massive gratitude for this helpful video; I feel improvement wiithin minutes. Cheers from UK.😀
I pulled my hamstring sprinting a few hours ago. When should I start these exercises, how often should I do them, and how long should each session be?
I have a major tendency to over-do things, I would love some specifics.
Side note, your channel is INCREDIBLE. I'll be watching everything you make.
Are you good now? How long did it last?
Great video, I’ve pulled my hamstring on my road bike. How many reps and sets do you recommend for each stretch.
You've got this! We recommend starting with about 2-3 sets of 5-8 reps but always important to listen to your body and do what feels comfortable and progress from there.
This helped a lot
Terrific video guys….pulled my hamstring two weeks ago and have been icing and using massage but limited movement until you video…..A big personal Thanks !
Love it, Neil! Glad things are feeling better! If they don't continue to improve, check this out for us! theprehabguys.com/program-hamstring-prehab/
Sharing these with my daughter who’s been dealing with a nagging hamstring problem. How many reps should she do of each exercise?
Zion could use these tips
Great stuff!! My left hamstring is injured but I feel the pain of the stretches in my right hamstring 😢
Thanks Guys.
Is heat a good thing when your hamstrings are really sore? Feels like every time I try to stretch, feels like it's going to cramp up?
Generally, a good warm up is great to provide blood flow to the area before performing a specific activity. You can read more on this topic of hamstrings here!!
theprehabguys.com/hamstring-strains/
Tweaked my hamstring a little last Thursday and I’ve already been feeling better the day after .. I’m giving my self 2 weeks to not sprint and just take it easy .. do you think I’ll be ok ?
Yes you sure will!!! We have a full hamstring program if you are looking for something to help you with your recovery process. Here is the link!
theprehabguys.com/program-hamstring-prehab/
Thank you!!
Thank you
I injured my hamstring as well as glute when I was hiking and tripped on an exposed tree root Wednesday before Thanksgiving. I managed to catch myself with my opposite leg but it was fully extended by that time, and then had to intensely strain to get up to standing position again. I immediately had intense pain and could not even walk. I couldn't lift my foot up off the ground. I had extremely intense spasms when I tried. Does this sound like a tear or just a strain? Btw I am 74 years old.
Ur 74 what?! U look,40 50 at max
@@calebwood1187 ty
Just the video I need, I’m a dancer and pulled my hamstring while doing my splits and it hurts so bad 😬
Glad that you found this! We also have more hamstring content including a blog article and full hamstring program. Here are both links!
theprehabguys.com/program-hamstring-prehab/
theprehabguys.com/hamstring-strains/
Did it work
Omg same, last Saturday I got a little too confident lol
I want to dance with you
Did it an hour ago. Knew you guys would be the place to go!
Im pretty sure I tore my hamstring fairly badly doing a heel hook while rock climbing (about 4 loud popping sounds and immediate intense pain). I couldn't walk without poles for a few days (probably should have gotten crutches). I saw small improvements in the first week but could barely walk. My entire hamstring (back of leg) was a giant deep purple bruise after 2 days. At the 2 week mark I noticed significant improvement and now 2.5 weeks it seems like a small strain. Loved the isometric exercises, the later stuff (in the video) made me cringe at first even thinking about doing them and now I can actually do them. I thought I would months out but am happy to be almost pain free at 2.5 weeks. I will scour your youtube vids for any labrum and shoulder tips for my upcoming shoulder surgery.
Thanks so much for these!
I’ve been doing this routine for a couple days now and my hamstring has already loosened a bunch and it’s not as sore anymore. Hopefully I will be ready for my track meet!
Rooting for you! Let us know how your meet goes!
How do u feel now?
@@tomasfigueiredo2460 went and did a sprint workout last week and felt 0 pain literally! I wasn’t able to run on Tuesdays meet but I’m running next weeks meet and I can begin full workouts starting today! Hopefully it doesn’t come back as I am still continuing to do this routine everyday.
@@tr-nm5yv that's awesome!! I pulled mine like a month ago but since it was during an aductor exercise, doctors and I assumed it was aductor related. However, yesterday went do another doctor and he told me it had to do with my hamstring near my groin area. Gonna get any exam today to make sure what it is. So basically I need to do my research now for hamstrings instead of aductor ahahaha. Will start this exercises with way more hope now. What a fucked up situation
@@tr-nm5yv also, how many times did u do these exercises? Like daily? A couple times throught the day? And did u use anything externally like hot/cold, arnica cream, etc?
They have Nike Metcons on so you know THEY KNOW what they are talking about.
Thank you for making this video. I have a hamstring strain and it feels much better after doing the exercises for 10 minutes! I have subscribed.
Welcome to the [P]rehab family, Chris! Happy you are here!
Thank s Mike 👍
Great video
Glad you enjoyed it!
Pulled my hamstring 2.5 weeks ago. Wish I saw it sooner but glad I saw it when I did.
this actually helped👍👍👍👍👍
Here for it!
Thanks. I was training for the CIM (it canceled due to Covid19) but prior to that, I pulled my hamstring doing too many hamstring curls-went out for my daily run, and ouch. It's been one month-still cannot run.
Honestly, every body pain I've had in the last week you all randomly have a video for. My thoracic and thigh thank you. P.S.A. ALWAYS STRETCH BEFORE SPLIT TWERKING.
This is great, Tim! So glad you are doing well! Be sure to subscribe, good stuff dropping soon and ALWAYS stretch before split twerking!
Nice. Gives me a good idea of how to exercises to heal my hamstring.
I injured my hammies today doing leg curls, when i first started the workout it was painful the more i did it the stronger it got! I really appreciate it! Will stick to this for a week so wont miss another leg day! Hopefully will be lifting 100% again
this is really good
Appreciate the kind words!
Great video. I’m on day 6 of hamstring pull recovery and this is will help a lot! Thank you!
Glad you enjoyed it! Be sure to check out our hamstring programs through the app if you need a bit of extra guidance! bit.ly/tryprehabYT
Great! Thank you6
Hey guys, excellent videos. Did you ever post the video mentioned in this clip about rehab back to sprinting?? Very curious and excited to try and sprint once again!
Tweaked my hamstring this morning and I am running the Chicago marathon in 4 weeks. Glad I found this video and hopefully I’m running that race!!
Rooting for you! If you need extra help, definitely check out our hamstring specific content on the app! bit.ly/tryprehabYT
The hamstrings pain started today, and I did this before bed, and omg, thank you so much. It worked 💪
So glad you are feeling better!
Thank you, I pulled my hamstring during dance class. This is helping😊
Thank you! Excellent video
Looking forward to applying your protocol.
I strained my glute hamstring attachment doing an exercise I always do on leg day. Booo! Guessing a better warm up and more consistent post exercise rolling and stretching would have prevented this.
Becky, so glad you found us! Let us know how these go for you! We have some great programs to address these issues once and for all if you can't seem to find relief!
Wish I saw this after I pulled mine a few months ago! Will incorporate this now