How To Recover From A Hamstring Strain (not what you think!)

Рет қаралды 27,738

Күн бұрын

Hamstring injuries can often nag and nag for long periods of time and often athletes "re-tweek" it over and over. Why is this? In this video, we dive into exactly how to recover from a hamstring strain, THE RIGHT WAY. Too many athlete (and healthcare practitioners) go about rehabbing an injury like this the wrong way. I see it ALL the time. In addition, we'll also discuss the top reasons why hamstrings fail to recover and reveal the top risk factor on why this is such a repetitive issue!
Hip Mobility Drills:
1. Kettlebell Hip Flexor Release ( • Hip Flexor (Iliopsoas)... )
2. Posterior Hip Capsule Self Mobilization ( • Posterior Hip Capsule ... )
Eccentric Exercises:
1. Hamstring walk outs and Ball Roll Outs ( • Hamstring Eccentrics )
2. Nordic Hamstring curls (and regressions) ( • Nordic Hamstring Curl ... )
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About:
The Charlotte Athlete is a practice based in Charlotte, North Carolina that helps athletes and active people quickly recover from injury so they can move better and continue to be active in their sport. Our goal is to help you live the high performance, pain free life you want without being dependent on pain medicine, injections or surgery.

Пікірлер: 34

@ilonabaier6042 9 ай бұрын

Well made video. Short yet well packed with info. Especially nice was the recap at the end!!!

@koldplayz1 4 ай бұрын

Excellent information. Thank you…

@gutierrezjosh209 9 ай бұрын

Very helpful thank you!

@GazuntaiWorld 6 ай бұрын

Great video, made me subscribe 👍🏿

@spencergrigg8720 3 жыл бұрын

Excellent

@kcocok 2 жыл бұрын

thank you so much for your help! I've tried dozens of videos to get rid of my low back pain/ anterior pelvis tilt. And your channel is the most helpful!

@thecharlotteathlete 2 жыл бұрын

You are so welcome!

@enebongephraim2730 3 жыл бұрын

Great video!

@thecharlotteathlete 3 жыл бұрын

Appreciate the feedback!

@OrthodoxyAncientChristianFaith 3 күн бұрын

Thank you sir!

@cBodhi 9 ай бұрын

Man I can't even bend down to pick up my shoes without my hamstring in so much pain; there's no way I can do any of these exercises,. Especially these dead lift or kettleball exercises.

@swinxfee 7 ай бұрын

Samee. Can barely walk cause i cant fully extend my knee. How's it going now?

@SnappyNat 9 ай бұрын

Thanks for posting this. I'm having to rethink my PT a bit in recovering from hamstring avulsion surgery. I'm also dealing with a knee issue and I've been to 3 therapists about my gait because it feels like one leg is longer. I've been in therapy for 3.5 mos. and we are focusing on getting knee impingement down, but my hamstring is still so weak as we have not isolated it yet. It's frustrating. My poor therapist is trying to get it all in control. I'm taking next week off PT to do some alternative therapies for my knee (compression, cryotherapy, soundwave therapy and infrared sauna). Thanks!

@thecharlotteathlete 8 ай бұрын

Sounds frustrating! Sorry you're dealing with this. We do virtual visits - if you're interested in a second opinion, send us an email at info@thecharlotteathlete.com and we can get you more info!

@gcruishank9663 5 ай бұрын

Just strained the upper middle (between back and side) of my right hamy pretty bad from going for a PR on squats. SOOO frustrating! 😩 Glad I watched this because I always thought (light) stretching was a good idea. Also glad you didn’t recommend icing the area, I’ve learned that’s not a good idea. I’ve found a TENS electrical stimulation unit to help with pain and speed up recovery, what’s your thoughts on those? Also, why are only eccentric movements advised and not concentric?

@Agreatdayneverends 9 ай бұрын

Then advise people NOT to go to a pt....they ALL stretch injuries early...and they get angry if you ask them not to stretch it....that is what they're being taught at school.

@suuzmartines8073 Жыл бұрын

Thx so much! How did it happen that I strained (?) my hamstring, then at PT it moved from my hamstring to the front of my knee?

@drejones6162 9 ай бұрын

How often should you do them ? 3 times a week or everyday?

@danielalonso197 8 ай бұрын

What is the progression timeline from strain injury through those steps that you mentioned? My son has a minor strain. Plays soccer. Has a camp to attend tomorrow. Advised him not to attend and to focus on rehab. Any treatment that you recommend aside from those exercises? Do you recommend tens unit to speed up recovery?

@Dowdyguy 9 ай бұрын

Great advice - thank you! I've had a strain from (I think) a therapy session where I added heavier bands during the 'monster walk' and other exercises, which caused a slowly growing pain until I realized what was causing it. I've had the problem even sitting for 20 minutes (car, desk, motorcycle). I'm now wondering if it's just nerve pain, after 5-6 months - based on what you said here.

@thecharlotteathlete 8 ай бұрын

Sounds like a nerve issue. If its a hamstring strain, aka a muscle strain, then simply not contracting it or stretching it should bring significant pain relief. Pain when not using it, especially after long periods of sitting usually indicated nerve tension.

@marcowen1714 3 ай бұрын

How can you tell if your pelvis is in alignment?

@janecj9569 5 ай бұрын

How do you recover with a hamstring tendon tear AND a labrum tear with bursitis? It's been over 6 weeks since pain got really bad - I believe I had this problem 5 years ago and now It just never heals. MRI confirmed (feels better then reinjury I'm guessing). Ice is the only thing keeping the pain at bay still. I can't seem to make progress. Any help with all these at once?

@brucevanmaanen4059 2 ай бұрын

You can do these strengthening exercises while your hamstring is still injured? Doesn’t seem like some of these would not pull on hamstring?

@chasityhernandez4256 29 күн бұрын

At what point do you do these after a hamstring injury? I'm 7 days out?

@lordkira9791 4 ай бұрын

I've fully healed from grade 2 i actually never stopped running (I ran 3 miles everyday and never stopped) i did hamstring strengthening workouts i never stretched it but did massaged it a lot people told me not to run but i didn't stop im starting to think i should've stopped though

@Alejandro-mv1lh Ай бұрын

what workouts?

@jenniferstevens4677 6 ай бұрын

and how can I do deadlifts with a torn hamstring?

@jermainefisher8030 3 ай бұрын

Best results is isometric holds…

@VirajChokhany 9 ай бұрын

Hey! I am in my fourth day of overstretching my glutes. How should I plan rehab ?

@thecharlotteathlete 8 ай бұрын

Start strengthening!!!

@jenniferstevens4677 6 ай бұрын

These are great, but how am I supposed to do step ups or a lot of the exercises when my hamstring is torn? If there is pain? My glutes were already strong from doing most of these so I am not sure how injured/tore my hamstring. I guess I am uncertain as to when I can do what.

@ginishere928 6 ай бұрын

When it comes to a torn muscle, you simply try to observe if there is any discomfort or pain. A completely torn muscle is easy to deal with, but it is more severe that just a tear. If you have a complete torn ham, then it take more time to heal. On a hamstring strain, it takes about 14 weeks for the muscle to remodel it self, where the rehab is broken down to 3 stages, the early stage which starts from day 1 till day 3 of the injury, the intermediate stage starts from day 4 till day 21 and the late/ return to sport stage where it last from day 22 until 14 weeks. In the first stage you should do exercises that are safe for your hastrings, simple and limited, working on safe degrees. On stage two, you should aim for restoration of the range of motion of your hammies, and on stage 3, you should start doing more difficult exercises, while you have restored full range of motion, which means that you have 0 pain on your hamstrings. And also the duration of each stage depends on how your body heals, if you exercise a lot prior to the injury and if you had sustained an injury in the same location before. Remember, the easiest exrcises are performed in the first days of the injury and then the more complex and sport- specific ones are performed after the full range of motion is restored.

@jermainefisher8030 3 ай бұрын

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