Rehab Hamstring Injuries
Six ExerciseS To Reduce Pain While Building Strength
Dylan Rinaldini, MAT, LAT, ATC
With summer approaching, we are seeing more and more people running around town! This is the year to set goals whether that is getting your body moving or starting a training plan for your next big race! Regardless of the end goal, FIXXED wants to ensure you have a smooth journey free of any obstacles. As we add mileage to our daily runs, it is important to be prepared for anything! Hamstring injuries can strike at any moment! Runners who tackle high mileage each week are especially vulnerable. But instead of constantly stretching, try these rehab exercises to supercharge your hamstrings - your body’s powerful posterior engines!
*Disclaimer*
Some exercises in this video are advanced, so only attempt them when your body’s ready. Don’t push your hamstrings too hard!
Glute Assisted Hamstring Curls
Start by lying on your stomach with a band around your ankles. Make sure you are placing tension on the band by pulling your ankles apart. Slowly bring your heels to your glutes until there is a 90 degree angle at your knees. Once in this position, reverse the movement and gradually bring your toes back down to the ground. Repeat this movement pattern.
Banded SL RDLs
Stand on one leg while placing your opposite toe slightly behind you for stability. Place a resistance band under your stable foot and grab the opposite end in the same side hand. You will start this exercise by standing up straight. When you are ready, hinge at your hips and lean back with your glutes. There should be a slight bend at the knee. Bend until there is no tension within the band. Return to the starting position by bringing your hips forward. Repeat on both sides.
Glute/Hamstring Bridge
Lie on your back, place your hands on your hips, bring your knees forward to create a 90 degree angle at your hips, and place a foam roller under your heels. Once you are ready, lift your hips and glutes off the ground. Hold for 3 seconds and then come back to the ground. Repeat this movement.
Med Ball Eccentric SL Hamstring Curls
This exercise is similar to the previous exercise, but a bit more advanced. Get into the same starting position, but place a med ball under your heels instead. Lift your hips and glutes off the ground, and for added stability you may place your hands on the ground. Once balanced, lift one leg off the med ball and gradually extend your opposite leg while pushing the ball away from you. As the ball gets farther away, your glutes will gradually lower to the ground.
Banded Ankle Pumps
Lie on your back with one leg lifted straight up into the air to create a 90 degree angle at the hip. Place a resistance band around the center of your lifted foot. Create tension on the band and slowly point your toe to the ceiling. Once at the top, relax your foot back to the starting position. Repeat on both sides.
Banded Hamstring Activations
This exercise plays off of Banded Ankle Pumps. Staying in the same starting position with your leg lifted and a band around your foot, gradually lower your leg back down to the ground. Once your heel touches the floor, bring the leg back up into the air. Repeat this a few times on each side.
When muscles are sore, we tend to think the only solution is stretching. One reason individuals become susceptible to injuries is due to potential muscular imbalances within their body. Although treatment is our first solution for pain, we also need to focus on muscular strength so not only do we heal, but come back stronger than ever. Lucky for you, FIXXED has the solution for you. As seen in the video, our combination of cupping, stretching, and strengthening is used to reduce the pain you are experiencing while strengthening the weakened structures surrounding the area. To learn more about how the combination of treatment and rehabilitation exercises can get your back to feeling your best, click HERE to book a free discovery call. To skip the wait, click HERE to book with a clinician today!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
