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Hamstring Rehab Running Program

This document outlines a progressive running program for hamstring rehabilitation consisting of 9 steps: [1] Jogging with a short stride and increasing pace gradually over 20 minute sessions twice daily, preceded by gentle stretching; [2] Interval running over increasing distances with acceleration, maintenance, and deceleration phases; [3] Ceasing immediately if pain increases and returning to an earlier step once comfortable; [4] Finishing with stretching and icing. It also includes strengthening exercises like Nordic hamstring curls and stiff-leg deadlifts to safely return to sports within 12-18 days for mild strains once full strength and range of motion return without pain.

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267 views2 pages

Hamstring Rehab Running Program

This document outlines a progressive running program for hamstring rehabilitation consisting of 9 steps: [1] Jogging with a short stride and increasing pace gradually over 20 minute sessions twice daily, preceded by gentle stretching; [2] Interval running over increasing distances with acceleration, maintenance, and deceleration phases; [3] Ceasing immediately if pain increases and returning to an earlier step once comfortable; [4] Finishing with stretching and icing. It also includes strengthening exercises like Nordic hamstring curls and stiff-leg deadlifts to safely return to sports within 12-18 days for mild strains once full strength and range of motion return without pain.

Uploaded by

spartacuslee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Progressive Running Program for Hamstring Rehabilitation

1. Running program starts 48 hours after injury


2. 20 minute running sessions twice a day
3. Preceded by 10 minutes gentle hamstring stretching
4. Commences with jogging with short stride (shuffle)
5. Patient encouraged to increase stride length and pace gradually over the session
as the ache allows. Progress through exercises when you feel completely
comfortable with the current exercise.
6. Interval running over 100m with acceleration, maintenance, and deceleration
phases
7. If even slightest increase in pulling sensation through the hamstring then the
session must cease immediately. Athlete should apply ice and the program can
be attempted again as early as next 12 hours
8. If forced to cease session, begin next session 2 places back from last recorded
achievement i.e. 4 = cease session, return session at level 2 (see table of
exercises)
9. Finish with 10 minutes of gentle hamstring stretching and apply ice to the injured
area for 10 minutes.

Table of Exercises

1. 2 km jog
2. 2 km jog varying pace up to 75% maximum
3. Run throughs:
Accelerate 40m, constant speed 20m (approx. 3.5 secs). Decelerate 40m (x3)
35m 20m 35m (x3)
30m 20m 30m (x3)
25m 20m 25m (x3)
20m 20m 20m (x3)
15m 20m 20m (x3)
4. Run throughs:
Accelerate 40m, constant speed 20m (approx. 2.5 secs). Decelerate 40m (x3)
35m 20m 35m (x3)
30m 20m 30m (x3)
25m 20m 25m (x3)
20m 20m 20m (x3)
15m 20m 15m (x3)
10m 20m 10m (x3)
5. Running out to chase/catch ball – uncontested over 30m (3x3)
6. Block accelerations – contested over 30m (3x3)
7. Pushing Accelerations – no/low gradient uncontested (rollbobs) (3x3)
8. Pushing Accelerations – no/low gradient contested (rollbobs) (3x3)
9. Pushing Track (High Gradient) - uncontested (3x3)
10. Pushing Track (High Gradient) – Contested/pairs/crew (3x3)
Strengthening

Nordic Hamstring exercise strengthens the eccentric element of contraction as an injury


prevention measure.
Use progressive overload:
 Body-weight-supported eccentrics
 Body weight [only] eccentrics
 Body weight eccentric – hold – concentric
 Body weight eccentric ‘falling’ stops

Addition of Stiff-Leg Deadlift also helps promote strength through large ROM and
encourages it to work as part of a posterior chain complex to extend at the hip
Load = 50-80%
Tempo = 3:2:2 (ECC:ISO:CON)

Functional dynamic movements to promote strengthening may also be used at this


stage to improve the integrated contractile properties during forceful movement.
 Walking Hamstring floor swipes at progressive depth and ‘bounciness’
 Similar walking pattern holding weight plate. Drop chest to leading foot

Length of time for return to sport after hamstring injury is proportional to severity of
injury. Generally an athlete with a mild hamstring strain may return to sport in 12-18
days if optimally treated. Use definite criteria for return to sport:
 Completion of progressive running program
 Full ROM (equal to Asymptomatic leg)
 Full strength (equal of almost to Asymptomatic leg) – 90-95% eccentric
strength.
 Pain free maximal contraction
 Functional tests: sprint from standing start/abrupt pace change during run/
side stepping/bending to catch ball (if appropriate for sport)
 Successful completion of a full week of maximal training.

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