Pulled hamstring exercises
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- Опубліковано 30 вер 2024
- The Askling L-protocol has been shown to reduce the recovery time from a hamstring injury compared to a conventional protocol.
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#hamstringinjury #sprinting #hamstringrehab
I pulled my hamstring yesterday and today it feels like my hamstring is always tight and sore
That's a pretty common response afterwards.
@@MichaelBraccio what if it never goes away…
@@MichaelBraccio its been like 6months
@@LANNUNLESS doctors
@@LANNUNLESS yikes
Love it get straight to the point no wasted time love it I subscribed just because of it
Thanks for the sub! Glad the video was helpful
i’ve been working on my glutes and thighs for about 3-4 weeks now and the exercises that are rlly causing this bad hamstring/glute pain are donkey kicks and glute bridges..not sure if i’m doing them correctly but pretty sure i pulled my hamstring cuz it’s been rlly hurting for a couple of weeks now. can’t touch my toes anymore 😭 i hope it’s nothing serious
Sorry to hear that! There are lots of exercises that might be tolerated better. Hope you recover soon!
I am facing exactly the same problem
Dont feel bad friend! I ended up hurting my hamstring squatting 275 when I had no business doing it after such a long break! I'm taking 5 years! And pulled a hamstring! Im definitely stretching next time!
im a taekwondo player and i get alot of hamstrings so don't worry if you think you lose your flexibility its just hamstring just stop you to do the full of your flexibility
Same bro im taekwondo too
It’s true. A lot of people think getting stronger will limit their flexibility. But that’s not true. Just makes them more resilient! 🙌
Which leg in the second exercise is the injured? That clarification wld be useful
The stance leg is the injured leg for the second exercise
Gliding my leg forward is how I injured it, watching you on the glider made feel queasy 😮
Sorry! Maybe don’t start with that one 🫣
I did that on a scooter then fell on my tail bone OUCH
i was doing taekwondo and i got a hamstring injury by attempting to do the 540 spinning hook cook and i got a hamstring injury it is important to warm up and stretch
Wishing you a speedy recovery. I worked some taekwondo events for medical and it’s such an incredible sport
When I was doing a side split I heard a popping sound in my leg and now my left leg upper thigh is hurting alot I surely can’t do the glider
Ouch! Although pain on the front of the leg probably isn’t a hamstring injury. Might want to get it looked at!
If I did that last exercise my hamstring would burst onto the floor
Yikes. We don’t need any hamstrings bursting. The last exercise is definitely a tough eccentric load for hamstrings.
I pulled my hamstring bad and it’s been almost 2 weeks I still can’t do any of these exercises fully. Is there anything to do easier?
Some range of motion exercises or some banded hamstring strengthening exercises would be a regression.
absolutely do not do the last one when youve pulled your hamstring, you should put little pressure onnit n use a firm foam roller for 5 minutes, just go to a physical therapist n let them push the scar tissue our your hamstring i did 3 treatments after ah month of foam rolling with increasing pressure and i never have had issues with it, recently developed ah tear in my opposite hamstring n im restarting the process, you gotta give your hamstring ah weak to rest before doing anything so the swelling can go down n pain level goes down, but just because the pain goes away doesnt mean its healed its still torn or pulled you just cant feel it
You have to gradually increase to the last exercise. But research has found that this program leads to a quicker return to sport than traditional rehab programs.
@Michael Braccio Which studies? Which sports? This will only ge a tiny element. Surely a bilateral start, progressing to unilateral. Velocity, load etc need to be addressed too as these exercises will not be enough to sufficiently rehab any athlete.
@@Highland_Darts this was based on the Askling study in football (soccer) players. Of course including other exercises that focus on demands of the sport would be beneficial in returning back to sport. bjsm.bmj.com/content/47/15/953.short
I agree I just pulled my hammy 3 days ago and if I did the last exercise my hamstring would be on the floor
Le Maxwell 🗿
Do not do exercises it separates the tissue and your slowing the healing progress
Except that the research article cited in this video showed that this exercise progression improved return to sport
Injuries seem to make mine worse - I’ve had a grade 1 for 4 months
Not uncommon for hamstring injuries to linger. Sort of highlights the importance of a gradual rehab program to return back to normal activities.
Hey bro how long did it take to heal? Today i pulled my hamstring while sprinting
@@sauravsuman1871 about 9 months sorry
@@sauravsuman1871 well I tore my hamstring with grade 1 healed in 3 days then I ran at a comp 2 weeks or 1 week after reinjured it so I’m on a rehab program for 3 weeks and I feel fine rn pain all gone so Dw it won’t take 9 months not even a fully torn hamstring takes 9 months
@@Xzlxs bro I pulled my hamstring about 4 times within 2 months, I’ve been trying to rest and stretch for 3 weeks after the last pull and it steel feels bad. How long do you think it will take to heal?
Hi
I am a taekwondo athlete and suffering from excessive lower Back pain since last 4 years. Each time after a good training specially high kicking my hamstring get sored and tight pain as well. No flexibility at all
I am really very depressed since last three years because can't do regular training due to back pain and tight hamstring muscles
Hey man! I did tkd for a couple years in college. It’s crazy how flexibility will just get lost to time if you don’t constantly work on it. Check out squat university here on yt. They have a bunch of core exercises that will absolutely help. I started doing cobra pose(30 seconds) then immediately to the standing hamstring stretch(30 seconds) 3 times then do 3 30second planks for stability and my back feels better than ever. It wouldn’t hurt to throw the McGill big 3 in there as well. I work at a desk so I do this almost every day.
I learned the stretches from movementbydavid and squat university has the stability exercises, both amazing Chanels. This guy seems helpful too 😃 Going to give some of his routines a shot now that I know this channel exists.
Hey bro when can you start doing these I had grade 2 I’d assume injury. My fear is stretching won’t allow it to heal I don’t know much about it. Please respond
I believe in this protocol they waited a week to begin doing the knee extension stretches.
I feel sick cause I pulled my hamstring during a split! Help 😭😭😭😭😭😭
Wait.... is this the Ryan Reynolds?! Was this during Deadpool 3?
@@MichaelBraccio yes, im happy to play Wayde again.
Search "How to fix a pulled muscle" by soccer progressive
@@childobliterator8133 ty!
@@TuneVibesForever no problem you can do this man if u focus on recovering u can get back to activites in no time!
What if I can’t do any of these without pain
I’d probably look at some isometric exercises for hamstrings.
Hey! I just got a pulled hamstring from soccer practice, on the dive on do I put the leg thats pulled on the floor or out?
Sorry to hear about the hamstring! For the diver, the injured leg is on the ground. Wishing you a speedy recovery
@@MichaelBraccio Thank you!
Ty bro it was so bad. Btw he only blinked 1 time that hole vid
Dang. Caught me with a blink? I need to work on my editing.
How long should I do each exercise
There’s not a specific recommended amount, as the tolerance to load varies between individuals. So some can do more while some can do less. But here’s a longer video which explains things a little more in depth that might help ua-cam.com/video/bsVZO4E97Sw/v-deo.html
What about for the heavier athletes?
Depends. Can switch to something like a deadlift or machines to help with stability/isolation
@@MichaelBraccio I appreciate that. Dead lift machines are good to start at for low weight and low impact because you have to use your full frame. I’m dealing with a hamstring injury and a quad injury right now. And I have been using a 12 and a 20 pound just to gauge how much I can do.
I've been dealing with hamstring pain for 2 weeks but also pain under my knee and in my calf. I can stretch and get relief for a few mins but as soon as i walk for a few mins or lay my leg straight its as if I didnt stretch at all. Does this sound like hamstring strain to you? I've had a few massages and they've not helped at all. I have one more tomorrow before I decide to go to physio. 😢
Hi Colleen! It's tough to say based on this. Hamstring strains are usually pretty specific in their location, so pain on the front of the knee would be a little usual. Hope that helps and you have a speedy recovery.
Hey Baker, I am Experiencing the Exact same thing to the dot.
Can you tell me what helped you to get rid of the pain and get it fixed.
And is there any specific name to this Pain?
@@rajdigumarthi6706 I ended up being diagnosed with SI joint dysfunction!
@@rajdigumarthi6706 also torn meniscus
@rajdigumarthi6706 hi Raj! I replied but don't see it now! I ended up being diagnosed with SI joint dysfunction and a torn meniscus!
I've overstretched my hammering a week ago while practicing higher kicks evenafter 1week of rest i cant kick high like before💀😭
Ouch! Hope you are feeling better now!
All flexible people I can do that easily
Flexible people:I'll let it go through my body and he said farthest as I go ok
It’s about controlling the movement. So those who are flexible would need to control a larger range of motion.
Do one thing rest after spray
Thanks for the exercise tips bro! :D 👍🏽
No problem!
i was playing softball and i think i pulled my top of my thigh, how do i fix it in a short amount of time because i have games in 8 more practices
It’s difficult to speed up recovery too much. Otherwise there’s an increased risk of re-injury if the hamstring isn’t ready for play.
Is that within the three weeks you injured it or after it stops hurting ?
The study aimed within a week of the injury
Which leg??
Everything was performed for the left leg.
Thanks
Of course!
Is entry equal to warm up ?
I'm not sure what you mean. I wouldn't use these as a warm up exercise, as they are pretty challenging on the hamstrings.
I pulled my hamstring today
Uh oh. I just posted a longer version of this video which might be helpful! ua-cam.com/video/TTP7u3NBD9Q/v-deo.html
I tore mine two year ago and still so tight not necessarily painful , I used to be super flexible. Would this help
Potentially. Although these exercises are usually more for an acute injury rather than persistent injury. But might still be helpful to help with the tightness.
Massage it and apply heat will work
My hamstring has been hurting for 3 months now…
Might want to get it evaluated to figure out why its slow to calm down
@@MichaelBraccio to add some context it doesn’t help that I kept playing football weekly with it hurt 😅
how many sets/reps daily?
It varies on the individual. Some can tolerate more, so can tolerate less. This video goes more into detail ua-cam.com/video/TTP7u3NBD9Q/v-deo.htmlsi=N0NPPbctWlmgn13v
The second diver stretch caused me more pain.
Might not be able to tolerate that yet. Have to gradually build up.
ive pulled my upper thigh/thigh during my first 1500 running practise. I need to b healed before Tuesday. Any tips?
How long after a pull can I start these?
In the study they tried to start within 7 days. But it depends on a lot of factors.
This is called Askling protocol