Effective Rehab for Strained Hamstrings: 4 Simple Steps

Understanding Hamstring Strains

Hamstring strains usually happen during the late swing phase of running, when the hamstrings contract eccentrically to slow the forward swing of the leg. This lengthening contraction can lead to muscle strains. To address this, Askling et al. proposed a rehabilitation program focusing on lengthening exercises, reducing recovery time from 51 days to 28 days.

The Askling L-Protocol for Hamstring Strains

The Askling L-protocol includes three exercises designed to start within five days of injury:

The Diver

• Perform every other day for 3 sets of 6 reps.

• Stand on the injured leg with a slight bend in the knee.

• Bend forward until your torso is parallel to the ground, with the back knee bent to 90 degrees, lifting the foot towards the ceiling.

The Glider

• Perform every third day for 3 sets of 4 reps.

• Stand with the injured leg slightly bent and the weight on the heel.

• Slide the opposite leg back as far as possible, then return to the starting position.

Nordic Hamstring Curls

To prevent future hamstring injuries, heavy eccentric muscle contractions are crucial. The glider exercise helps, but Nordic hamstring curls are also highly effective.

• Start in a tall kneeling position, with a partner holding your ankles or anchoring them.

• Slowly lower your chest to the floor, keeping your hips extended.

• Use your hands to brace at the end of the movement and push back up to the starting position.

Combining the Askling L-protocol with Nordic hamstring curls offers a proven method for rehabilitating hamstring strains and preventing future injuries. By emphasizing eccentric strengthening and muscle lengthening, this approach ensures a quick and robust return to activity. Using these evidence-based techniques, chiropractors can provide optimal care for hamstring rehab, facilitating effective and efficient recovery.