Hamstring rehab Exercise guidelines

Stage 1 o Early activity Short period of immobilisation Early resumption of activities during repair and remodelling phase Initial loading within a protected Muscle Tension length Pre-running criteria functional milestones Adductor magnus bridge(110 hip flexion) 5 sets x12 reps

Seated knee extension - 10off straight

Single leg long lever bridge pain free

Stage 2 o Progressive running program Loading/running can start at 48 hours post injury 20 minutes running sessions x2 per day Preceded by 10minutes gentle stretching Commences with jogging with a short stride (shuffle) Increase stride and pace as allowed in session without discomfort Any pulling on hamstring stop, ICE, can repeat running session as early as 12 hours later Finish 10 minutes gentle stretching and Ice Commence controlled Interval running over 100m Clinical milestones running progression Adductor magnus single leg bridge 4sets x8 reps lowers (up with 2 down with 1)

Repeat single leg long lever bridge 1 leg Hack squat 10 reps, 10 second hold x 3 in a row

No change in seated knee extension post session Progressive running program o 2km run o 2 km varying pace up to 75 % max o Run: accelerate 40m, constant 20m (3.5 sec), decelerate 40 m (100m) x 3 reduce down 15m -20m-15m (50 m o Run: accelerate 40m, constant 20m (2.5 sec), decelerate 40 m (100m) x 3 reduce down 15m -20m-15m (50 m) o Running out to a ball uncontested o Running out to a ball contested o Running out varied movement/chaos