Hamstring Strain🏃🏻‍♀️

The hamstrings are the muscle group located in the posterior aspect of your thighs and are made up of the semimembranosus, semitendinosus and biceps femoris. They work to control knee flexion and hip extension. 



hamstring

💥Hamstring strains are common injuries that can occur in runners and athletes. Rehabilitation for a hamstring strain focuses on loading & lengthening, eccentric control and trunk & pelvic stability.



➡️ Extenders: Hold your affected leg in 90 degrees of hip flexion. Bend and unbend your knee and stop when moderate stretch is felt and just BEFORE discomfort occurs. 

▫️Lengthening



➡️ Bridges: Lie on your back with your knees bent and your feet flat on the surface, then lift your hips up towards the ceiling. 

▫️Loading and Trunk & Pelvic Stability 



➡️ Planks: Place your elbows under your shoulders, curl your back toes under and keep your hips in line with your shoulders.

▫️Trunk & Pelvic Stability 



➡️ Supine Hamstring Curls with Ball: Place the physioball under your heels, lift your hips into a bridge position and bend your knees, bringing the ball towards your glutes and back out.

▫️Loading and Eccentric Control



➡️ Nordics: Kneel on the floor and bend your knees into 90 degrees with your lower legs behind you. Anchor your shins and feet down with weights or have someone hold your feet throughout the exercise. Move your body towards the ground slowly. 

▫️Eccentric Control



➡️ Divers: Keep the affected leg on the floor with a 10-20 degree bend in the knee. Lift the opposite leg up while reaching the arms out forward.

▫️Loading, Lengthening & Eccentric Control



➡️ Gliders: Place the unaffected leg on a slider (or a towel underneath your foot with a wood surface.) Keep your body weight over your affected leg, with your knee kept at 10-20 degrees of flexion, with your foot dorsiflexed. Hold onto a support surface while sliding your unaffected leg back behind you. Stop when you feel a moderate stretch or BEFORE discomfort is felt then use the bar and your upper body to pull your leg back up to the starting position. 

▫️Loading, Lengthening & Eccentric Control


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Run Happy, Run Healthy!✨⁣⁣

Author:

Natalie Niemczyk, PT, DPT

Running Technique Specialist

Runner, Triathlete

@StonyBrookU Alum