Get Back to Sprinting FAST | Pulled Hamstring Recovery Exercises

Рет қаралды 21,826

10 ай бұрын

Here's the 3 Phase Approach to getting back to sprinting fast after a hamstring strain.
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Make sure to figure out what grade hamstring strain you have, so you know how long to expect it to take to return to sprinting:
Grade 1 hamstring strain: (mild pain, no weakness, normal walking) ~1 Week
Grade 2 hamstring strain: Pain contracting the hamstring, some swelling, mild loss of strength, impaired walking ~4-6 weeks
Grade 3 hamstring strain: Massive swelling, pain, discoloration. Significant strength weakness from tearing more than 50% of the muscle fibers ~6 Weeks- months
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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Пікірлер: 45

@TheMovementSystem 10 ай бұрын

Follow along on IG to learn more: instagram.com/themovementsystem/

@faithandhappiness 2 ай бұрын

Thanks so much for your knowledge. Grade 2 right here !

@soulifam 2 ай бұрын

I'm 63 years old. I play tournament softball. I am quite fast for my age and sprint both in the outfield and around the bases. Lots of quick change of direction sprints in the outfield. Class one hamstring pull this weekend. Want to get back on the field, and am considering competing in the 100 meter in the senior games track. My pull is lower hamstring, just above the back of the knee, interior thigh.

@nequalsjuan3137 10 күн бұрын

Holy shit, I'm with you, brother (66 yrs, here). Not softball, but sprinting, yes. Just found this excellent video. I think this guy has a very useful system. Hope it has gone well for you.

@wasonzigida2035 5 ай бұрын

very helpful, thank you

@yadvindersingh8452 10 ай бұрын

Great 👍

@tshuni 10 ай бұрын

Hi, I'm a 19-year-old sophomore majoring in exercise science and I watched your video on your experience in PT school but I have some questions about undergrad. For undergrad, what were your hardest classes, and how did you overcome those difficulties? I am a little nervous about taking physics I and II and anatomy & chemistry II. What was your undergrad GPA? What do most PT schools require of your GPA / well-roundedness / experience? Thanks, Sophia

@user-gi8mq5tk9c 2 ай бұрын

Hi! Thank you so much. I pulled my left harmstring after my first half marathon. That was a week ago. I think I am in level 1 so the pain is not terrible fortunately. Do you think it would be a good idea to use ice and massage gun? Thanks!

@edvinsundstrom1173 4 ай бұрын

How would you go about chronic hamstring strain? I very lightly strained mine 7 months ago, but kept on playing and it has since worsened. Have done rehab for 3 weeks. Wondering about timeframe, exercises etc. Hurts a lot to curl my leg when my leg is behind my body.

@mutswairomweemba5597 4 ай бұрын

Took 3 weeks out of rugby and then pulled my biceps femoris. I had done some rehab with some cycling and weights. Looking I can see I underestimated my tear as I thought it was grade 1 but likely had a grade 2. I pulled it again yesterday at rugby training in sprints less severely this time but will take the full 6 weeks.

@Uchitagi 2 ай бұрын

same but for track

@kaanturkakgul4128 2 ай бұрын

graded 2 right here its been 4 weeks I am slowly getting better I recommend do not do your team sports exercises until you fully recover. i play soccer and my season is going to start in august I wont risk anything until second week of june

@jordanelliott9277 Ай бұрын

@@Uchitagisame it sucks

@javierrubio6428 10 ай бұрын

I pulled my biceps femoris near my glute 5 days ago so this is really convinient. Thanks a lot

@javierrubio6428 10 ай бұрын

grade 2 also, so the most common case

@acrous 3 ай бұрын

im fully recovered tho but im scared to run at my full potential how do i fix thst

@caiden946 6 күн бұрын

@@acrousrun

@abdulraziq98 3 ай бұрын

Is leg press and sled push quadriceps exercise . Should you feel in quad or hamstring during leg press and sled push?

@JackyHorror 7 ай бұрын

I’ve had a complete proximal bicep femoris avulsion.. When should I start this program? (I’m 2 weeks post op)

@user-gs6kf2ib7e 3 ай бұрын

so i pulled my upper/middle hamstring area and it healed pretty well and then a few days ago i kinda hurt it again but its lower now behind my knee on the left side of my left leg and i dont really know what to do now

@pjauthur9869 10 ай бұрын

Any advice for dealing with chronic hamstring injuries? After COVID I've been getting muscle injuries regularly... I play small sided soccer

@TheMovementSystem 10 ай бұрын

I would recommend getting on a progressive loading program. I like long lever bridge holds to start. It's like a glute bridge but with the heels out farther away from the butt. Over time you want to progress to single leg.

@pjauthur9869 10 ай бұрын

@@TheMovementSystem thx so much. cant afford physio right now and your channel has been a godsend

@Jonny-sw9vv Ай бұрын

Im 5 months in and today I finnaly just finished fisiotherapy. I still can't sprint and I think it will take 3 more months at least. All you said was true but those grade levels of tears are not acurate at all. (I torn mine for 9 cm if that helps with new information)

@DTV_Matt_M_w_M 10 ай бұрын

so a good way to think about it would be...Isometrics first, then eccentrics and then back to full ROM? thats the consensus i've been gathering from the PT research i've been doing through out this month.

@DTV_Matt_M_w_M 10 ай бұрын

just in terms of rehab phases and muscle contraction types

@davidjanbaz7728 10 ай бұрын

@@DTV_Matt_M_w_M a good deep tissue massage to break up any scar tissue helps after the pain is gone: or you will be more prone to a repeated injury on the leg. I am a PT Assistant 30 + years and Message therapist.23 years.

@Yupthereitism 10 ай бұрын

Do you guys have any coupon codes going on for your study materials? Want to purchase but I’m broke af

@TheMovementSystem 10 ай бұрын

Not at the moment. But there’s a 3 monthly payment option: www.themovementsystem.com/offers/jPXHM9oa/checkout

@Yupthereitism 10 ай бұрын

@@TheMovementSystem ok, I’ll wait and see if there are some holiday discounts

@0000m00 10 ай бұрын

I was just watching your other hamstring vids last night! It absolutely was a spike in sprinting volume that initially strained my hamstring several months ago, but I had a hard time putting together a recovery plan. Would you recommend following this same progression if the strain did not just occur?

@TheMovementSystem 10 ай бұрын

Yea you might be able to progress through it faster but the principles are the same. Find a tolerable entry point to loading and progress from week to week. Gradually introduce deeper degrees of hip flexion.

@0000m00 10 ай бұрын

Thanks!@@TheMovementSystem

@zemellburton1216 5 ай бұрын

For the last 3/4 years I’ve pulled my hamstrings every year (both) and I feel like they’ve never recovered, I’ve been doing rehab recently n they have the strength but any sort of sharp turn or movement I feel like they going to go again, I play football aka soccer

@pdgang5648 2 ай бұрын

go to some massage they will help alot i have that pain like 4 years and i was thinking that that pain will never go away go to some people sho know how to massage

@KenanTurkiye 10 ай бұрын

Yeah last year during sprint training my right hamstring did strain, it went all purple and took over 2 months to fully revover, wasn't fun.

@TheMovementSystem 10 ай бұрын

Sounds like it was probably grade 3. That’s rough.

@KenanTurkiye 10 ай бұрын

👍@@TheMovementSystem

@oj5009 5 ай бұрын

Did u ever get bakc to what it was

@KenanTurkiye 5 ай бұрын

@@oj5009 Yeah it did take over 2 months to fully recover, everythings great now. Nordic curls are hamstring friend. ;)

@KenanTurkiye 5 ай бұрын

@@oj5009 Not to mention high doses of fish oil or lots of fish.

@Ashywashyketcup 14 күн бұрын

I am a cheerleader and i have pulled my hamstring over a month ago and it still hurts. I have been icing it and stretching it and it has got a little bit better but i cant tumble. Any tips?

@TheMovementSystem 14 күн бұрын

You need to do exercises to strengthen it like the video shows

@JackyHorror 7 ай бұрын

I’m so happy I’ve found this channel 💪🦾