HAMSTRING STRENGTHENING Start with exercises 1,2, & 4 diy for about3 weeks. Then change to exercises 3,4, 5, 6, every other day, for about 3 weeks. Alter 3 weeks, continue 4,5, &6. Alterate ‘exercises 3,78 each time you do hamstring work. 1. Standing leg curt “These exercises can begin as soon as they canbe done without pin This may be win the fit 2 days, dopencing on seventy ofthe ny + Standing by a wal o table and holding on fr balance. + The knee is bent, bringing th heel towards the buttock and then slowly retuned tothe foot ‘Aim fr thee sets of 10 repeitons wih a short break between sets Play video at itp spotsnjurylni.aetcyberherapisbackhamstingshamsistanding curlphp guarding ges Increase the intensity # required by adting ankle weights 2. Reverse straight leg raise ‘Laying on the ron wih both igs straight out behind. ‘The injured legis ted ofthe floor, as high as is comfortable, keeping the Inge straight ‘nds then retuned othe foor, maintaining contol throughout (mage 2), 4 Aim for3 sets of 10 repetiions with a short break between sets Play video at tp: sporsnuryclnc reveyberherapistbacihamstingshamsteverse_si.php Both the above exercises can be done on a dally basis. Once they can be done easily saghtleg raise then increase the numberof repetitions 1o 20. 3. Legeurl “This exercise canbe done using gyn equipment arehabtaton band or ankle weighs © Lying on the fron with the kree straight, the legis bet slowly, ringing the hee! towards the buttocks. 4 Bloniy straighten the lag again in one stiodih movement, controling the downward force. “Aim for 3 sets of 10 reps wit shor restbetweon set. 4. Groin strengthening Hamsting cut using machine Strengthening te groin muscescan help reduce the chance of lure hamstng ire by stabizing the pes and taking some oe stan of he hamstings. 4 Using a resistance bands oof he easiest and most elective ways of ding his. 4 The band shouldbe tied around the ankle and around someting sturdy, close tothe ‘ground 4 Keeping knee stag, the legis moved autin front and then across the body as far as possible Its then slow returned back to he starting poston Play video at hit/lww spotsinjxylincnetoyberherepsibackhamstingshamsgron.chp 5. Bridging Gron sexgheneg + *To strengthen both the hamstings and gluteal (utock) muscles. ‘Laying onthe back withthe knees bent and feet at “The hips are ited off the wound as high as possible and this poston held for 3 seconds. ‘The hips are then slouly kwered back othe or Play veo at hipstaw.sporsnjurelirc:neUeybertherapisthackhamstringshamsisqua php 6. Squats Sigra ‘Squats strengthen al ofthe tigh and buttock musces. ‘They canbe performed using eithe a gym ball or fee-tanding wih or without weights. Standing wit the fet shoulder wiath apart and back straight, ‘The knees are then bent asi tying ta sion a chai ‘The back should remain sight ar the knees should not move forwards past the toes ‘Squats can ntaly be very shallow and can aecome deeper as he alee progresses senses Play video at hit. sporsnjuryetninelybertherapistbackhamstings/hams!squat pho Eccentric strengthening Jtis important to strenathen the hamstring muscles eccentrically (as cat ey lengthen! is when they are most commonly injured. they ler a this is when they are mos 7. Advanced eccentric hamstring exercise This is a very advanced exercise and should only be performed when the injury has @ healed and earlier strength traning has been progressed. ; ‘® Stang na kneeing poston win the fet and ankles fil xed, lan fowards and ‘imo resist the downwards movement. Ensure you keep the back stagh! and do nt pivot at the hips 4 Sloml ower yourself down twards te foo (or couch, ‘® Asyoumove loner, use you hands io safly loner you body down before pushing back po the staring pasion. “® Asyour hamstings become stongor you wil be able to lower yoursel with more contra 8. Eccentric Leg Curl This exercise can be done using gym equipment a rehabiltation band or ankle weight, Advanced coo hansting enocise ‘Lying on he ton! with the knee straight, the lg is tent slowly, bringing the hee! towards the butocks, Doone leg at time, ‘VERY SLOWLY, toa 10.count, straighten the leg again in one smooth movement, ‘controling the downward force, ‘Aim for 3 sets of 10 reps wth 2 minutes between sts