Hamstring strengthening and prevention of injury

Muscles strengthen optimally with a variety of strengthening exercise, isometric, concentric and eccentric, with a variety of angles and progressively loaded and progressed in a pain free manner to fatigue. In response to pain free strengthening muscles get stronger.

Hamstring strengthening and prevention of injury

See one our physiotherapists at Richmond Physiotherapy Clinic for a tailored program to suit your specific rehabilitation needs.

Nordic lowers are the only lower limb exercise to have scientifically proven benefit (Peterson et al, 2011) and should be included in any hamstring exercise program whether you are an amateur footballer or playing for Australia.

Some of the Hamstring Nordic Lower exercises include;

Nordic Lower stabilized with Price Warren’s body weight transmitted through straight arms
Nordic Lower stabilized with Price Warren’s body weight transmitted through his thighs
Nordic Lower performed on Lat Pull apparatus
Price Warren’s modified end range Nordic Lower performed on Swiss Ball
Price Warren’s modified end range Nordic Lower performed on bosu
Physio ball rollouts. Double leg progress to single leg with hands across chest.

Further variations on some of Richmond Physiotherapy Clinic’s favourite hamstring rehabilitation exercises;

Foot catch exercise simulates swing phase of running. Quick quads contraction then attempts to catch or stop the lower leg before reaching full knee extension by a hamstring contraction
Hamstring strengthening seat or bench lifts, progress to drop and catch and hands across chest
Hamstring Windmill Touches plus progress angles, speed, width of reach and weight
Romanian Dead lifts – care with lumbar spine preparation and activation of stability

When recovering from a hamstring strain you should engage in a running and strengthening routine session every second day (Warren, 2008).

Further rehab considerations include seeing a physiotherapist at Richmond Physiotherapy Clinic and;

  • Start walking and running as a pain free progression
  • Restore mobility
  • Restore balanced and symmetrical strength (with an emphasis on agility and plyometric exercise)
  • Balance and motor control restoration
  • Lumbar Spine and gluteal referred pain/tension treatment
  • Lumbopelvic and hip mechanics and strength
  • Gait analysis
  • Orthotics
  • Treatment should not be limited to only one of these components
  • Combination of strengthening exercises and movement re-education

Seek guidance from one of our experienced Richmond Physiotherapy Clinic physiotherapists regarding the expected progression through any hamstring rehabilitation programme.

The information contained in this site is not intended as a substitute for advice from a qualified health care professional. Always obtain advice from a qualified health care professional before starting any exercise, stretching or health care program. The author and everyone involved in the production of this site disclaim any liability for any adverse effects resulting from the use of the information presented.