29/09/2021
Here are few exercises that I like to start my patients off with after a hamstring injury or hamstring tendinosis. Isometric and eccentric strengthening is a great way to strengthen the muscle and its tendon, without doing further damage.
Each exercise is a progression and usually don’t move onto the next one until the exercise is no longer challenging.
Modified Bridge- to get more focus on the hamstrings, try performing the bridge with your legs slightly more extended than usual. Dig your heels into the floor and lift your bottom up into the air. Hold for 10 seconds 5x
Hamstring walkouts- lift your bottom up into the air, in a bridge position, and then slowly walk your legs out. When they are completely extended, bring your bottom down, slide your legs back to the starting position, and then repeat. 3x10
Eccentric Hamstring Slides- utilize a towel or slider. Place your affected leg on the towel; left your opposite leg into the air; lift up into a bridge, and then slowly slide your affected leg out. Once your leg is completely extended, lower your bottom, and your opposite leg, and slide your affected leg back into the starting position. Repeat. 3x10
Remember each one is a progression and should not be rushed through. Injuries take time to heal, but be diligent and patient. Of course I would recommend seeing your local physical therapist for other interventions to incorporate with these exercises to help you recover faster.
If you are in the North Texas area, and have a similar issue, message me or check out my website in the bio, to schedule a home evaluation.
