Recovering from a hamstring injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From initial Rest-Ice-Heat therapy to targeted stretching, light pressure techniques, and progressive strengthening exercises, the guide below will assist you through every step of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.
Step 1: Rest-Ice-Heat
Rest first and foremost in the beginning to allow the muscle fibers to start laying down. Ice the muscle for the first 7-10 days and then switch to heat as long as there is no visible bruising/swelling anymore. Icing and heating can be done in 20-minute increments.
Step 2: Stretch
Hamstring stretch: 3×30” Sit on the ground with your legs straight and try to touch your toes.
This should be uncomfortable, like any stretch, but not painful. If it is still painful then continue to rest until it feels like a normal stretch. You can also do one leg at a time.
Step 3: Light Pressure
You can use the stick, foam roller, massage, or any variation of the three with light pressure over the area of pain to increase blood flow to the area. This will also help to start to align those muscle fibers.
Step 4: Light Exercise
Once pain-free with daily activities, you can get on a stationary bike or go on a light jog for about 20 minutes. Do this for a couple of days, and as long as there is no soreness/pain, you can begin the following exercises.
- Note: The following exercises should be done without pain. Being uncomfortable and fatiguing the muscle is one thing, but there’s a difference between that and feeling pain.
Step 5: Strengthening Exercises
- Here is the first progression where I want you to start. Slow and controlled with both feet on the towel. Drop your butt after the eccentric motion and bring your feet back. Do 2×10, and you can drop sets/reps in the beginning if needed. Once you feel comfortable and strong with this, you can increase sets/reps to 3×12-15.
- Progression 1: Bring one leg up like in this video, but I still want this motion to be slow and controlled. Do 2×10, and again can drop sets/reps as needed in the beginning. Do both legs, and you can progress to 3×12-15.
- Progression 2: You can use that same video in progression 1 and start doing a double leg quicker motion and then progress to single leg. Remember to always do both legs.
- Progression 3: Nordic Hamstring Fall
Step 6: Dry Needling
This is the cherry on top of all the work above. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle. Other terms commonly used to describe dry needling, include trigger point dry needling, and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles and is supported by research. Dry needling is done by physical therapists and chiropractors.
Step 7: Return to Play
Return to Play: Each progression needs to be pain-free before going to the next step.
- Soccer passing, soccer-specific drills
- Progression: Non-contact practice
- Progression: Conditioning i.e. sprints
- Progression: Full contact practice
Notes
- Always remember to get a good dynamic warm-up before any practice.
- You shouldn’t progress to the next step if you are still experiencing pain.
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
