The hamstrings are comprised of the biceps femoris, which has two heads – a short and a long one – The semitendinosus AND the semimembranosus muscle. The hamstring strain is one of the most prevalent sports injuries and lots of efforts are made to reduce their incidence.
Askling et al observed two main mechanisms of injury in elite soccer players which were either stretching such as during a glide tackle or high kick AND spriting-type injuries occurring during high speed running.
What they found was that stretching type injury affected mostly the Semimembranosus und sprinting type the long head of the biceps femoris.
When they compared their rehab protocol focusing on load during lengthening, it appeared superior to conventional protocols. So let’s dive into the exercises:
1) The Extender
Hold and stabilize the thigh of the injured leg with the hip flexed approximately 90°.
Perform slow knee extensions to a point just before pain is felt. Twice every day, three sets with 12 repetitions
2) The Diver
Stance leg with a slightly flexed knee. Swing leg bent to 90° knee flexion. Perform a dive forward by flexing at the hip and extend arms forward. Start slow in the beginning and increase speed gradually once every other day, 3×6
3) The Glider
Start from a position with an upright trunk. One hand holding on to support and legs slightly split. Bodyweight should be on the heel of the injured leg with approximately 10–20° flexion in the knee. The motion is started by gliding backward on the other leg and stopped before pain is reached. The movement back to the starting position should be performed with the help of both arms, not using the injured leg. Progression is achieved by increasing the gliding distance and performing the exercise faster.
Once every third day, three sets with four repetitions
WHAT TO LOOK FOR TO PREVENT HAMSTRING, CALF & QUADRICEPS INJURIES
If you are further in the rehab process, you might want to progress to more demanding exercises tackling all muscles and heads of the hamstrings.
Here are our top 4 hamstring exercises.
What customers have to say about this online course
Aemy den Hollander
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries AWESOME
the amazing amount of detail Enda gives was a huge Eye opener for me.
Not the regular elearning i was used to. love this!
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries USEFUL AND INSPIRING
This course is really useful and well made.
If you really can learn all the notions , you’ll be a better physiotherapist for sure.
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries GREAT COURSE
As a recently graduated physiotherapist working with athletes regularly, this course helped me a lot from assessing to building a rehab program for every individual.
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries Really good course. Much better understanding in Pathomechanics, risk factors and management of rehabilitation.
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries EXCELLENT, PRACTICAL AND BACKED WITH INNOVATIVE METHODS FOR INJURY PREVENTION AND REHABILITATION
This course was excellent at breaking down the rehabilitation process of the big 3 (Quadriceps, Hamstrings and lower leg injuries). The content is very practical and applicable to advance your methods of rehabilitation and also to to develop robust methods for injury prevention and building resilience with your athletes. I particularly liked the progression of rehab shown from the acute stage right through to the return to training and performance phase. The exercises and rehab techniques highlight the importance of building structural strength and their progression and integration into more dynamic exercises as they relate to the phases of gait, running cycle and specific movement patterns in multiple planes . All material is supported with evidence based research, a list of further references and practical video demonstrations for you to practice.
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries BRILLIANT COURSE
This course was one of the best professional development courses I have ever been involved in.
The content is clear, applicable and intuitive.
The level of detail in this course is amazing.
I would recommend this course to anyone who works in rehabilitation.
The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries very nice course!
This content is for members
Create your free account to gain access to this exclusive content and more!
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.