#Hamstring Eccentric Exercise

🏃‍♀️𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐒𝐭𝐫𝐚𝐢𝐧 𝐑𝐞𝐡𝐚𝐛 🏃‍♂️ 👉 𝐏𝐥𝐞𝐚𝐬𝐞 𝐋𝐈𝐊𝐄 & 𝐒𝐇𝐀𝐑𝐄 𝐭𝐡𝐞 𝐩𝐨𝐬𝐭! 🙋‍♂️ 𝐋𝐞𝐚𝐯𝐞 𝐚 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐰𝐢𝐭𝐡 𝐚𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬! 💪Muscle strains are common in sports. Rehabbing them can be tricky depending on the severity level. 🤕In short, the idea is to gradually restore the ability of the hamstring to take on load. 🏋🏼‍♂️Reintroducing pain free strengthening exercises is the key and then functional tasks like jogging, running, decelerating and cutting. 👉I personally believe stress management is important and not pushing the hamstring too much. 🙋‍♂️This is where the rehab gets difficult because making the session challenging is key but not pushing beyond the tipping point of re-injury. 🏃‍♂️Here are exercises I like to use in the mid phases of hamstring strain rehab. The goal is pain free hamstring exercises. 🧠𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐨 𝐬𝐞𝐞 𝐦𝐨𝐫𝐞 𝐢𝐧 𝐝𝐞𝐩𝐭𝐡 𝐯𝐢𝐝𝐞𝐨𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐨𝐧𝐞? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁 𝗳𝗲𝗮𝘁𝘂𝗿𝗲𝐬 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝐢𝐬 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝐥𝐢𝐛𝐫𝐚𝐫𝐲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝐓𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐜𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐡𝐨𝐥𝐝𝐬 𝐨𝐯𝐞𝐫 𝟔𝟎𝟎 𝐯𝐢𝐝𝐞𝐨𝐬! 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠 👉𝐈𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝐚𝐧 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝐃𝐌 𝐦𝐞! 👈 🙋‍♂️ 𝐋𝐞𝐚𝐯𝐞 𝐚 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐰𝐢𝐭𝐡 𝐚𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬! 👉 𝐏𝐥𝐞𝐚𝐬𝐞 𝐒𝐇𝐀𝐑𝐄 & 𝐋𝐈𝐊𝐄 𝐭𝐡𝐞 𝐩𝐨𝐬𝐭! #physicaltherapy #doctorofphysicaltherapy #dpt #athletictrainer #athletictraining #dptstudent #physios #hamstrings #hamstringrehab #hamstringstrain #hamstringcurls #musclepain #physiotherapy

Do you think you have proximal hamstring tendinopathy? Try this easy at home test! Use a chair or table that’s around 18 inches. Set yourself up so your knee and hip are at 90 degrees flexion. Then dig your heel down into the chair/table. Start light then gradually increase the pressure. If this reproduces pain around your sit bone then you likely have proximal hamstring tendinopathy. Especially if you have pain sitting and with hip hinge movements like deadlifts and deep lunges. To rehab this start with hamstring exercises that place your hip in a neutral position! Like eccentric hamstring curls, prone banded hamstring curls and glute bridges. And make sure you avoid icing/stretching the hamstring and prolonged sitting! #hamstring #hamstringworkout #sportsrehab #runningphysio #tendon

The hamstrings need to be strong and stable into concentric and eccentric contractions meaning strong when they shorten (ex: hamstring curls) and strong when they lengthen (ex: deadlifts). Your strength routine should consist of both + hip stability exercises. For a full strength routine designed for runners, go through the Runners Complete Program: 12 weeks to run stronger and prevent injuries, has helped over 2,000 runners 🏃‍♀️ (linked in bio)

HAMSTRING DRILLS ‼️ Strengthen your hamstrings and try these before your next workout. Details ⬇️ 1️⃣Single Leg Bridge ISO 2️⃣Hamstring Switches 3️⃣Hamstring Inch Worms #sprinter #trackandfield #speedtraining #tighthips #hipmobility #hipstrength #hipstretch #hamstrings #glutes #hamstringworkout #warmup #hamstringstretch #hamstringstrength

Eccentric hamstring work can be a game changer for chronic hamstring tendinopathy. 🦵🏼 ——————————————————————————————— I ♥️ this exercise because... 1. It mimics your actual running mechanics- swing through gait on one side and opposite hip extension on the other.🏃🏻‍♂️ 2. It works the core- stabilizing and engaging the lower abdominals to properly position your pelvis underneath you. 🏋🏻 3. It challenges the hamstrings both eccentrically and concentrically through a full stride range. 🤸🏻 ——————————————————————————————— If you or your patient is dealing with some angry hammies, give it a try! ☺️ ——————————————————————————————— #hamstrings #hamstringworkout #hamstringtendinopathy #hamstringrehab #hamstringtendonitis #hammies #runningrehab #runningrecovery #runningrehabilitation #eccentric #eccentrictraining #runstrong #runhealthy #runlonger #runfaster #runwithoutinjury #runlonger_runfaster_runwithoutinjury #pacedoctor

💥4 Hamstring Specific Strength, Speed, and Performance Building Exercises for Athletes💥 Hamstrings are built for speed. They require proper strength during both eccentric and concentric motions. This is so They can produce and sustain high amounts force outputs while remaining durable. #hamstrings #hamstringstrength #hamstringtraining #athletetraining #strengthandconditioningcoach

Prone ham curls are great but…your hamstrings do more then just bend the knee. If you do anything active… ✅SAVE this.  Strong hamstrings help propel us forward, lift things, and move with speed! Hamstring strains make up a LARGE portion of sports injuries. 1/3 of hamstring strains will likely recur within the first 2 weeks of being back in play! In running, most hamstring strains happen during terminal swing, or when the leg is behind you. It has to be trained to properly handle high eccentric load to stay safe. Eccentric strength is the strength required to decelerate. ⚡️They need to be strong, but also need to be flexible. A lot of hamstring strains happen when the hip is flexed and knee is extended, often seen in dancing or kicking. So while bridges and hamstring curls are great exercises, they should not be the ONLY exercises. 🎖Honorable mentions: kickstand/SL RDL, seated tantrums, Nordic ham curls!! ⬇️Here's are some options to load up the hamstrings in different ways, where the hip is moving on a fixed knee, or vice versa. 1️⃣ Bridge + walkout 2️⃣ Multiangle SL bridge hip 3️⃣ tempo kicks + resisted drags 4️⃣ 1/2 kneel slides [+resistance] ⚠️ None of these should hurt. Variability in training this muscle is important to prepare it for al the cool things it does for us. Play with positioning, tempo, volume, and load! Don’t forget about NERVE mobility. Get an assessment by a PT to see where YOUR entry point in exercise is! . . ✅🎯 SHARE + Tag a friend who could use this!⁣ ✅ Follow @drmalekpt for more tips like this!⁣ 👇🏼 LMK if this helped! . . #hamstringworkout #hamstringinjury #hamstringrehab #hamstringsworkout #hamstringcurls #hamstringstrength #soccerinjury #runninginjuries

HAMSTRING REHAB . Late stage hamstring rehab must incorporate a progression to high velocity contractions. A failure to incorporate this type of training is a key reason why many athletes end up suffering from recurrent and chronic strains. The hamstring simply must be exposed to the stressors it will be asked to endure during sport.

🍖HAMSTRING THINGS🍖 The hamstrings are really important when it comes to hip extension, pelvic stability, & decelerating during running & walking. They need to have endurance, reactivity, & work well with their neighboring muscles (but not take over the neighbors’ job!) Like any other muscle, they need to be strong in full range of motion! & like a few other muscles, 3 of the 4 muscles of the hamstrings both extend the hip AND flex the knee. As such, only doing seated hamstring curls won’t do the trick. 😬 Other ways to hit the hams: 1️⃣Pelvic tilts - Use the hams to pull the pelvis into a posterior tilt. Imagine pulling back pockets to heels, & fight not to grip with the glutes &/or posterior pelvic floor! 2️⃣Tantrums - In varying positions: 1) on back to challenge both maintaining hip extension & controlling knee extension, & 2) with the pelvis more stable, to focus on reactive knee flexion. 3️⃣Reactive SL bridges - places a huge challenge on the core all around! Hamstrings have to work in symphony with glutes to keep the hips elevated, abs help keep the pelvis stable. 4️⃣Foam roller walk-ins - want a cramp? Here you go! Allowing for more range of motion, getting the hamstrings to shorten as much as possible. 5️⃣Annnnnd modified Razor Curl - challenge the hams with knee & hip extension, then use them to curl yourself back while maintaining hips extended! OF COURSE, can’t forget some stiff legged RDLs, & nordic hamstring curls to keep us humble. 😅

Tips on how to manage a proximal hamstring tendinopathy 🙏🏼 - Avoid anti inflammatories and ice as these interfere with the body’s natural healing process and can adversely impact tissue repair. - Don’t do hamstring stretches! Tendons that are aggravated are made worse by stretching. - Limit sitting as much as possible. If you have a desk based job, stand wherever possible. The one thing tendons hate more than being stretched, is being compressed! - STRENGTHEN the tendon! But start with an exercise that doesn’t aggravate it. Isometrics are a good place to start if things are super sore. Initially avoid high steps, deep lunges and deadlifts. - Find your sweet spot with running. Mild pain during your run is okay but an increase in symptoms during or after is not. Try to dial down the hills and stick to more flat runs whilst things settle and the tendon gets stronger and more resilient. Follow for more physio tips 🤌🏼 #physiotips #rehab #injurymanagement #hamstringtendinopathy