Hamstring strains are one of the most commonly reported injuries in sporting populations and can be very frustrating for athletes due to the high recurrence rate. To minimise this frustration, we have put together some of our favourite exercises to incorporate into your rehabilitation.
What can I do to prevent hamstring strains?
- Stretching and mobility work to maintain flexibility
- Strength training
- Allowing for muscle recovery in between sessions
- Incorporating both a general and specific warm-up
I have just strained my hammy, what do I do now?
The timeframe and plan for your hamstring strain will vary depending on how severe the injury is. Here are a few things we might ask:
- Was it sore to walk afterwards?
- If yes, how many days until you could walk on it without pain?
Our favourite hamstring exercises to get you started:
- Double leg glute bridge
2. Prone hammy curl
3. Isometric prone heel dig
If you think you have strained your hamstring, it is best to get checked out by our physiotherapists to gauge the severity and map out what your individualised rehabilitation would look like.
