Hamstrings Rehabilitation
Protocol

 

Hamstring injuries are a common setback for athletes, significantly affecting their performance and career longevity. Preventing these injuries is crucial, as they often result from muscle imbalances and inadequate warm-ups.

By integrating targeted exercises that enhance strength, flexibility, and coordination, athletes can reduce their risk of strains and maintain peak performance, ensuring a longer and more successful athletic career.

Hamstring

< Evidence-Based Practice >

  • Prevention programs incorporating eccentric strength training, especially the Nordic hamstring exercise (NHE), have shown significant effectiveness in reducing hamstring injury rates by up to 51% (van Dyk et al., 2019; Attar et al., 2016).
  • Multifaceted approaches combining strength, agility, and flexibility training have demonstrated superior results compared to strength training alone (Sugiura et al., 2017).
  • These programs can positively modify biomechanical and neuromuscular risk factors associated with hamstring and anterior cruciate ligament injuries (Monajati et al., 2016).
  • The inclusion of eccentric hamstring exercises has been shown to increase hamstring strength and improve the hamstring to quadriceps functional ratio (Monajati et al., 2016).
Nordics

< Exercises & Trainings >

Dynamic Warm-up

          • Leg Swing (Front-Back, Side-to-Side)
          • Skip
          • Kick-Skip
          • Feed the Chicken
          • Lunge Walk
          • Skip Lunge Jumps

Strengthening

      • Concentric
          • Romanian Deadlift
          • Hamstring Bridge
      • Eccentric
          • Hamstring Eccentric Slider
          • Nordics
      • Plyometric & Agility Trainings
          • Box Jump
          • Ladder Drills
          • Mini Hurdles

      < Reference >

      • Van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362-1370. doi:1136/bjsports-2018-100045
      • Attar WSAA, Soomro N, Sinclair PJ, Pappas E, Sanders RH. P-7 Effect of injury prevention programs that include the nordic hamstring exercise on hamstring injury rates in soccer players: a systematic review with meta-analysis. In: Poster Presentations. BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine; 2016:A35.2-A35. doi:1136/bjsports-2016-097120.60
      • Sugiura Y, Sakuma K, Sakuraba K, Sato Y. Prevention of Hamstring Injuries in Collegiate Sprinters. Orthopaedic Journal of Sports Medicine. 2017;5(1):2325967116681524. doi:1177/2325967116681524
      • Monajati A, Larumbe-Zabala E, Goss-Sampson M, Naclerio F. The Effectiveness of Injury Prevention Programs to Modify Risk Factors for Non-Contact Anterior Cruciate Ligament and Hamstring Injuries in Uninjured Team Sports Athletes: A Systematic Review. Cavarretta E, ed. PLoS ONE. 2016;11(5):e0155272. doi:1371/journal.pone.0155272