I got injured a while ago and I watched your videos on this study and also your experience performing it! Did my plan and sticked to it! It took me a bit more than 15 days (took me 3weeks) to be confident to return and play, I returned play with no pain whatsoever! I am just here to thank you for this video, not only a high quality and well explained video but also a precise and perfect information! Thank you so much for this, you helped me a lot! I also feel my hamstring so much stronger in both legs! Thank you so much!
Thank you so much for this clear and detailed hamstring rehabilitation protocol, this is what I’ve been looking for for a longtime now and I can now see what mistakes I’ve made with previous rehabilitation for my hamstrings in the past!
I just did this right after pulling my hamstring, and am now back after two weeks! Miracle video, great info, gonna share to anybody with similar issues and gonna look to you for credible rehab!
Started the 2 Day rehab without any problems. Injury occurred during hockey when I heard a "Pop" in my hamstring and I left the ice immediately. Thanks for the great video, love you channel.
Running with 4/10 hamstring pain compared to 1-2/10 is likely not worth the additional risk. You see also from the studies which says "similar return to sport timelines", not shorter. There was actually a slight increase on the mean by 2 days, and a wider spread, in the pain-threshold group. And that was under professional guidance. People designing their own rehab program is more likely to misjudge their injury or capacity for exercise. So I think a 1-2/10 pain threshold will give better results. Also keep in mind even though you reach your previous activity level, you're still injured, and it takes longer time and additional exercise to get out of the reinjury-risk zone.
I had a hamstring strain in september 2022 and it wasn't the first one ,it is getting better since i watched your videos and started exerciss,but before that i had no real plan so it actually took a lot of time as i had so many injuries and didn't have a real plan,thank you so much for helping me :)
For those who can’t perform the double leg sliders, or if you don’t have access to them, another good early rehab exercise is hamstring walk outs. Same positioning as with the sliders (bridge position first), then go onto your heels and alternate walking your feet out so your knees straighten. Go as far as comfortable and return to the starting position. Ideally, you should get to a point where your knees are nearly or fully straight. This exercise is also great for building core and glute strength.
I injured my hamstring on the gym yesterday, I have a soccer league starting in april, so I will came back with the results of the program, wish me luck!
Thanks I applied this protocol to one of my clients who always neglected working on his hamstrings or other muscle groups! I how he learned the lesson now about muscle imbalance and how important it is to incorporate other muscles groups within this training
My experience so far on Hamstring strain as a trainer and amateur athlete: most of my athletes rehab very well of hamstring strains. Except the soccer ones. The combo of high intensity sprints and hard kicks seems to be too hard to deal while rehabbing it. Gym lovers, regular gym goers, runners of every level deal pretty great with that type of injury in my experience. I have an athlete that has about 6 months a permanent little discomfort in his hamstring. He can play and train everything, but nothing healed him completely, nothing gets this little pain away. Now on we’re gonna try some sprint focused training to see if it adapts the tissue. A friend of mine even 4 months after rehabbing it, can’t play in full intensity, especially kicking with that leg. He even lost his contract in a pro club. Also a hamstring strain while playing with no edema. Let’s talk about myself: i had a minor hamstring strain while playing. Little to no discomfort. 3 weeks later i had a serious strain, no edema, while training top end speed. I was training with no pain, but that day I committed the error of putting tracking spikes which increases a lot the force output. My fault. After that: no soccer and no training legs for a week. Started training legs on exercises which i tolerated the discomfort: that first week only did squats and leg extensions. Two weeks after the injury started gaining back the hamstring flexibility, aiming to matching the ROM with the healthy leg while tolerating only 2 out of 10 of pain. Worked it up until match both legs. While also training until got >10% of strength asymmetry between legs on seated leg curl and rdl. No pain while running, get back to soccer work. Started lightly, got little to no discomfort. As i got more and more intense it hurts and I can’t kick with full intention. I’m gonna try to rebuild it patiently and probably getting more attention on full intensity kick volume per week. I think this one part is harder to deal than anything else. Let’s see. Hope this helps someone! Gonna update it in months, hope the best!
@ Nowon i’m playing regularly with no pain. Still have some asymmetry between legs on leg curl sets to failure. 10% of difference between legs, to be exactly. Can play 2 hours straight or 1 and half hour 2 times per week with no discomfort. More than that it hurts a lil bit on next 4 days. It’s like the tissue hasn’t recovered it’s 100% work capacity(compared to the other non-injury limb and injured leg before injury), specially when i mix high intensity with a higher frequency. Can kick with full intention and run at 100% effort, thanks god. My athlete who is dealing with a lil pain on his hamstring it is worse because he strained nearby the tendon. This type of strain the recovery is usually slower than muscle only ones.
Great video, loved everything you did to put this together. Especially the closing final summary, I’m gonna try this. Hopefully can be back to sprinting full speed soon
Judging by how quickly you were able to return to doing stuff in the first few days, my hamstring injury might be more than mild. Currently on day 3 and I'm still barely able to walk
@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with about a 4/10 and was actually able to walk much better after. I'll keep following the guide and see how it goes
@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with a 4/10 and actually felt much better walking after. Plan to keep following the protocol and see how it goes
Just subbed! Love the clear and concise info backed up with science! Just wonder how you consider a muscle strain vs tendon strain with regards to training?
I'm a chiropractor and am very impressed with the amount of research you guys put into your videos. Most helpful is the return to play and progression information.
Currently on day 4. Grade 1 hamstring strain. The only thing I could not to was the 45 degree single leg. I'm 265 lbs. I am too heavy for that, so I repeated day 2 45 degree but slower.
Excellent video, what are your thoughts about aging vs return to sports; in general I start by questioning it after 40 (males), 50 (females) and take to every decade above 30 approximately 100% more time? What’s your ideas?
I love this video, well made and evidence-based but people should understand progress is very subjective and will look different in individuals. Also, his case was a mils strain not moderate to severe level which can take much longer time than 2 weeks. Muscle strength can be recovered faster than its fiber and integrity of tissue.
This is so awesome. I’m strictly a distance runner. My strain was mild but nagging. I took off a week and came back only to strain again. On an easy 3 mile run. I’d love to know more about your aerobic training during rehab. You mentioned it but no details. I’m 60 so I’m not going to sprint. I just want to get back to long runs at 8 to 10 min pace. How can that work into this routine? How far were your slow aerobic runs during rehab? Thanks.
Just pulled my hamstring had pretty bad bruising on 3rd day but I was able to go back to work and started stage 1 run on the 7th day feeling much better I’m on the 10th day post injury I’m sure I tore something but not completely
Thank you so much for these informative videos! I'm 2 years removed from ACL reconstruction with a hamstring graft (and 1 year removed from the end of physiotherapy). Your hamstring protocols have been very helpful as I continue to navigate issues with my active flexion ROM in the injured knee. I have full passive ROM in both knees, but my injured knee can't do a full standing leg curl because the hamstring simply refuses to contract past ~90 degrees. Any tips for increasing the active flexion ROM?
Hello, thank you for the great content!! I have a question. Is this routine still recommended for a person who rested a few months after the injury? I got injured a couple times and the last injury was 5 months ago. I have been doing light running for a couple months now but a few full sprints instantly made my hamstring feel weak again. I am afraid my hamstring healed in a wrong way.. should I see a doctor at this point, or do you think this routine will still work for me? I am preparing for a soccer league that is starting in 3 months.
My hamstring doesn’t hurt at all anymore after I pulled it but it feels tight on the inner side of the leg and prevents me from running do I keep strengthening or do I stretch and foam roll
I pulled my hamstring 4 weeks ago in a football match. Did lots of rehab and came back after 3 weeks. Trained 1 week with team and I think it is pulled again.
You probably had very very minor iniury if you could manage to return to basketball playing in 2 weeks. 2nd month is almost over for me after not a big injury… had to get down my running volume significantly
I injured mine to the extent where my leg bruised considerably and I’m EXTREMELY athletic and have a strong build, 27 years old. It’s been 7 weeks and I’m finally able to jog. I’d say I had a HIGH Grade 2 strain (almost full tear). Two weeks I wasn’t even close lol. I’d say for one like mine, 12 weeks minimum before you’re running full speed but I’ll update if it’s sooner
66hyo, after crossfit I was challenged to a 100m race by a 22 (ish) girl. I was doing really well until I heard a pop in my leg and then substantial pain (followed by a huge knot and severe bruising). That was yesterday. Today I'm up and kinda walking with some minor discomfort (and a cane) - can I assume this is a minor strain and I should assume the same level of rehab and recovery time as you point out in the YT ?
@E3Rehab What are we considering a mild hamstring strain here? I went back to flag football (aka sprints and cuts) after 4 years of linear running (20-30 miles a week) and weightlifting (switching between CrossFit and bodybuilding every 3 months to keep myself motivated to hit the gym). My calves and hamstrings suffered immediately (cause I’m a dumbass and went full speed way to soon) and my right hammy strained and then I reaggaravated it after some rehab. Now it feels like a burn when I bend over. Feels more surface-level but still, not sure whether it’s mild or more serious. PS: my left hammy is pretty tired too haha Anyway… would love to get more info on what “mild” hamstring strain is here cause this rehab program is super legit. But I don’t wanna jump into it without being there yet.
@@landendays Had to wait the proper amount of time. I went on a recovery protocol but way too early and pulled it a bit again (because it turned out it was partially torn, not sprained). Here's what I did next: - Ice + Ibuprofen for 24-36H. - Let it rest for another couple of days (until I felt confident I could perform some basic movements without causing more damage--don't underestimate confidence in yourself. If you don't feel like it'll hold, it's probably not the right time to start recovery). I then started a routine of: Dynamic warmup: - Leg swings, slow toe-touches, lying down, knee 90deg angle, and raising my foot up to stretch the hammy, then lying leg kicks--not too fast) Strengthening: - Hip Thrusts off the ground (both feet) - Hammy walkouts (very chill) + hold - Some sort of A-Skip, B-Skip Eventually, you can move all this to single leg variations and go from there.
Hello, I am 29. Fairly active.. I had injured my hamstring back in high school track 2011-12... the strain or injury had never healed ( my fault i did not do anything to help heal) and still to this day is strained from pick up basketball.. Is it too late to fix this?
You most likely have old trigger points from the injury. If you go to visit a professional who specialises in trigger point therapy they might be able to help you. It may be very painful and you'll feel sore after each treatment for around 1-2 weeks but it's worth it in the long run. It basically has to get worse to get better. It'll allow them to break down the old scar tissue. It can depend on a case to case basis and I advise you go to see a specislist and have a full analysis and see what they say
Thank you so much for watching! Be sure to check out the blog for references: e3rehab.com/blog/hamstring-strain-rehab/
Can you please tell me if its normal for my pain level to not go over 4 during the exercise but over 4 after I'm done?
I got injured a while ago and I watched your videos on this study and also your experience performing it! Did my plan and sticked to it! It took me a bit more than 15 days (took me 3weeks) to be confident to return and play, I returned play with no pain whatsoever!
I am just here to thank you for this video, not only a high quality and well explained video but also a precise and perfect information! Thank you so much for this, you helped me a lot! I also feel my hamstring so much stronger in both legs! Thank you so much!
Thank you so much for this clear and detailed hamstring rehabilitation protocol, this is what I’ve been looking for for a longtime now and I can now see what mistakes I’ve made with previous rehabilitation for my hamstrings in the past!
Glad you enjoyed it!
@@E3Rehabno isometric phase is ok in this rehab protocol?
I just did this right after pulling my hamstring, and am now back after two weeks! Miracle video, great info, gonna share to anybody with similar issues and gonna look to you for credible rehab!
Started the 2 Day rehab without any problems. Injury occurred during hockey when I heard a "Pop" in my hamstring and I left the ice immediately. Thanks for the great video, love you channel.
Running with 4/10 hamstring pain compared to 1-2/10 is likely not worth the additional risk. You see also from the studies which says "similar return to sport timelines", not shorter. There was actually a slight increase on the mean by 2 days, and a wider spread, in the pain-threshold group. And that was under professional guidance. People designing their own rehab program is more likely to misjudge their injury or capacity for exercise. So I think a 1-2/10 pain threshold will give better results. Also keep in mind even though you reach your previous activity level, you're still injured, and it takes longer time and additional exercise to get out of the reinjury-risk zone.
Not what the research shows, but ok…
I had a hamstring strain in september 2022 and it wasn't the first one ,it is getting better since i watched your videos and started exerciss,but before that i had no real plan so it actually took a lot of time as i had so many injuries and didn't have a real plan,thank you so much for helping me :)
For those who can’t perform the double leg sliders, or if you don’t have access to them, another good early rehab exercise is hamstring walk outs. Same positioning as with the sliders (bridge position first), then go onto your heels and alternate walking your feet out so your knees straighten. Go as far as comfortable and return to the starting position. Ideally, you should get to a point where your knees are nearly or fully straight. This exercise is also great for building core and glute strength.
> if you don’t have access to them
can also just use a towel
@@snottie9129 A towel, yes, if you have a hard vinyl or wood floor. Maybe a piece of slick plastic of some sort, if you have carpet.
Best video on hamstring recovery I found. Thanks a lot for the help!
This video is amazing! Great summary of the literature and love the annotations.
I injured my hamstring on the gym yesterday, I have a soccer league starting in april, so I will came back with the results of the program, wish me luck!
How did it go for you?
how did it go man?
@@abdullahahmad184bro didn’t get picked
He became golfer
@@greganikin7003☠️
Woah this is perfect, can't thank you enough for this. You guys save lives, hope you know this! ❤
Thanks
I applied this protocol to one of my clients who always neglected working on his hamstrings or other muscle groups! I how he learned the lesson now about muscle imbalance and how important it is to incorporate other muscles groups within this training
My experience so far on Hamstring strain as a trainer and amateur athlete: most of my athletes rehab very well of hamstring strains. Except the soccer ones. The combo of high intensity sprints and hard kicks seems to be too hard to deal while rehabbing it. Gym lovers, regular gym goers, runners of every level deal pretty great with that type of injury in my experience.
I have an athlete that has about 6 months a permanent little discomfort in his hamstring. He can play and train everything, but nothing healed him completely, nothing gets this little pain away. Now on we’re gonna try some sprint focused training to see if it adapts the tissue.
A friend of mine even 4 months after rehabbing it, can’t play in full intensity, especially kicking with that leg. He even lost his contract in a pro club. Also a hamstring strain while playing with no edema.
Let’s talk about myself: i had a minor hamstring strain while playing. Little to no discomfort. 3 weeks later i had a serious strain, no edema, while training top end speed. I was training with no pain, but that day I committed the error of putting tracking spikes which increases a lot the force output. My fault.
After that: no soccer and no training legs for a week. Started training legs on exercises which i tolerated the discomfort: that first week only did squats and leg extensions. Two weeks after the injury started gaining back the hamstring flexibility, aiming to matching the ROM with the healthy leg while tolerating only 2 out of 10 of pain. Worked it up until match both legs. While also training until got >10% of strength asymmetry between legs on seated leg curl and rdl. No pain while running, get back to soccer work. Started lightly, got little to no discomfort. As i got more and more intense it hurts and I can’t kick with full intention. I’m gonna try to rebuild it patiently and probably getting more attention on full intensity kick volume per week. I think this one part is harder to deal than anything else. Let’s see.
Hope this helps someone! Gonna update it in months, hope the best!
How are you after four weeks of this comment?
@ Nowon i’m playing regularly with no pain. Still have some asymmetry between legs on leg curl sets to failure. 10% of difference between legs, to be exactly. Can play 2 hours straight or 1 and half hour 2 times per week with no discomfort. More than that it hurts a lil bit on next 4 days. It’s like the tissue hasn’t recovered it’s 100% work capacity(compared to the other non-injury limb and injured leg before injury), specially when i mix high intensity with a higher frequency. Can kick with full intention and run at 100% effort, thanks god.
My athlete who is dealing with a lil pain on his hamstring it is worse because he strained nearby the tendon. This type of strain the recovery is usually slower than muscle only ones.
Great video, loved everything you did to put this together. Especially the closing final summary, I’m gonna try this. Hopefully can be back to sprinting full speed soon
Wish I found this 4 weeks ago … all good , still happy to find it 👍🏽
Great vid, love the visuals and the fact that it was all backed by evidence 💪🏼
Thanks for this, a great summary with good points and research!
thanks for the suggestions! good to hear i can give myself permission to exert while recovering!
hello de France, toujours un plaisir de voir les exercices et les explications merci !!
What do you think of France raising the retirement age?
Fantastic video, just want to say thank you!
Great info and presentation, thank you!
Excellent video!
Great video
Amazing video and very detailed! Thanks for sharing
very helpfull video!THANK YOU!
Judging by how quickly you were able to return to doing stuff in the first few days, my hamstring injury might be more than mild. Currently on day 3 and I'm still barely able to walk
@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with about a 4/10 and was actually able to walk much better after. I'll keep following the guide and see how it goes
@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with a 4/10 and actually felt much better walking after. Plan to keep following the protocol and see how it goes
@platinumrehabspecialists1635I have also pain in walk and now it's my 15th day 😢 please help
I do a exercise hamstring curl only
Just subbed! Love the clear and concise info backed up with science! Just wonder how you consider a muscle strain vs tendon strain with regards to training?
Thank you very much very useful
I'm a chiropractor and am very impressed with the amount of research you guys put into your videos. Most helpful is the return to play and progression information.
I wish you could make a video about a hamstring injury caused by doing kicks in Taekwondo.
On my first 2-leg slider, I pulled the other hamstring that wasn't injured. Thanks a lot.
I will try this
Currently on day 4. Grade 1 hamstring strain. The only thing I could not to was the 45 degree single leg. I'm 265 lbs. I am too heavy for that, so I repeated day 2 45 degree but slower.
Fucking G bro, thx, needed that so much, stay hard
Excellent video, what are your thoughts about aging vs return to sports; in general I start by questioning it after 40 (males), 50 (females) and take to every decade above 30 approximately 100% more time? What’s your ideas?
I love this video, well made and evidence-based but people should understand progress is very subjective and will look different in individuals. Also, his case was a mils strain not moderate to severe level which can take much longer time than 2 weeks. Muscle strength can be recovered faster than its fiber and integrity of tissue.
This is so awesome. I’m strictly a distance runner. My strain was mild but nagging. I took off a week and came back only to strain again. On an easy 3 mile run.
I’d love to know more about your aerobic training during rehab. You mentioned it but no details. I’m 60 so I’m not going to sprint. I just want to get back to long runs at 8 to 10 min pace. How can that work into this routine? How far were your slow aerobic runs during rehab? Thanks.
i strained the nell out of mine first time in 38 yrs of training doing a no weight rdl, smh.
Just pulled my hamstring had pretty bad bruising on 3rd day but I was able to go back to work and started stage 1 run on the 7th day feeling much better I’m on the 10th day post injury I’m sure I tore something but not completely
Thank you for this; I just injured my hamstrings while sprinting and your story is giving me hope.
Will start my journey in 2 days !
How do you feel now
Lol the nordic curls are the cause/reason of me being here 😅
Thank you so much for these informative videos! I'm 2 years removed from ACL reconstruction with a hamstring graft (and 1 year removed from the end of physiotherapy). Your hamstring protocols have been very helpful as I continue to navigate issues with my active flexion ROM in the injured knee. I have full passive ROM in both knees, but my injured knee can't do a full standing leg curl because the hamstring simply refuses to contract past ~90 degrees. Any tips for increasing the active flexion ROM?
Where are the plyometrics and power excersises?
On what days did you do other leg workouts (squat, calf raises, etc.)? And what days did you do the aerobic conditioning?
Hello, thank you for the great content!! I have a question.
Is this routine still recommended for a person who rested a few months after the injury? I got injured a couple times and the last injury was 5 months ago. I have been doing light running for a couple months now but a few full sprints instantly made my hamstring feel weak again. I am afraid my hamstring healed in a wrong way.. should I see a doctor at this point, or do you think this routine will still work for me? I am preparing for a soccer league that is starting in 3 months.
Thank you for your effort!!i was wondering how much should i rest between sets?2minutes for example?then make it shorter as i progress?
My hamstring doesn’t hurt at all anymore after I pulled it but it feels tight on the inner side of the leg and prevents me from running do I keep strengthening or do I stretch and foam roll
Thanks great break down 😊
I pulled my hamstring 4 weeks ago in a football match. Did lots of rehab and came back after 3 weeks. Trained 1 week with team and I think it is pulled again.
Prob bcs ur not strengthening ur hip flexors and hamstrings, or in general ur legs, u have to be flexible and strong bro
Will you apply the same recovery principles for a muscle tear injury as you would for a partial tendon tear injury?"
You probably had very very minor iniury if you could manage to return to basketball playing in 2 weeks. 2nd month is almost over for me after not a big injury… had to get down my running volume significantly
Agreed. I think it’s important to know if the injury is actually “minor” or not before doing this routine.
@@jaeyongoh3816 exactly, because major trauma will not let you even walk easily
I injured mine to the extent where my leg bruised considerably and I’m EXTREMELY athletic and have a strong build, 27 years old. It’s been 7 weeks and I’m finally able to jog. I’d say I had a HIGH Grade 2 strain (almost full tear). Two weeks I wasn’t even close lol. I’d say for one like mine, 12 weeks minimum before you’re running full speed but I’ll update if it’s sooner
Yep. I’m 12 weeks in and i don’t run full speed. Not even close to full speed. Ran 15 km yesterday in 1h 02 min and have annoying tightness since.
66hyo, after crossfit I was challenged to a 100m race by a 22 (ish) girl. I was doing really well until I heard a pop in my leg and then substantial pain (followed by a huge knot and severe bruising). That was yesterday. Today I'm up and kinda walking with some minor discomfort (and a cane) - can I assume this is a minor strain and I should assume the same level of rehab and recovery time as you point out in the YT ?
Did you ice your hamstring during the first days of injury
How often and when should I stretch?
Is swimming ok during rehab
I guess this is only for people who are into sports or have been already working out
@E3Rehab What are we considering a mild hamstring strain here? I went back to flag football (aka sprints and cuts) after 4 years of linear running (20-30 miles a week) and weightlifting (switching between CrossFit and bodybuilding every 3 months to keep myself motivated to hit the gym).
My calves and hamstrings suffered immediately (cause I’m a dumbass and went full speed way to soon) and my right hammy strained and then I reaggaravated it after some rehab. Now it feels like a burn when I bend over. Feels more surface-level but still, not sure whether it’s mild or more serious. PS: my left hammy is pretty tired too haha
Anyway… would love to get more info on what “mild” hamstring strain is here cause this rehab program is super legit. But I don’t wanna jump into it without being there yet.
update? any advice?
@@landendays Had to wait the proper amount of time. I went on a recovery protocol but way too early and pulled it a bit again (because it turned out it was partially torn, not sprained). Here's what I did next:
- Ice + Ibuprofen for 24-36H.
- Let it rest for another couple of days (until I felt confident I could perform some basic movements without causing more damage--don't underestimate confidence in yourself. If you don't feel like it'll hold, it's probably not the right time to start recovery).
I then started a routine of:
Dynamic warmup:
- Leg swings, slow toe-touches, lying down, knee 90deg angle, and raising my foot up to stretch the hammy, then lying leg kicks--not too fast)
Strengthening:
- Hip Thrusts off the ground (both feet)
- Hammy walkouts (very chill) + hold
- Some sort of A-Skip, B-Skip
Eventually, you can move all this to single leg variations and go from there.
@@stephaneegger9800 cool thanks a ton
Your hands look crazy when you run lol
You look like your thinking “ima getcha, ima getcha”
Hello, I am 29. Fairly active.. I had injured my hamstring back in high school track 2011-12... the strain or injury had never healed ( my fault i did not do anything to help heal) and still to this day is strained from pick up basketball.. Is it too late to fix this?
You most likely have old trigger points from the injury. If you go to visit a professional who specialises in trigger point therapy they might be able to help you. It may be very painful and you'll feel sore after each treatment for around 1-2 weeks but it's worth it in the long run. It basically has to get worse to get better. It'll allow them to break down the old scar tissue. It can depend on a case to case basis and I advise you go to see a specislist and have a full analysis and see what they say
Bro I can’t even stand for 2 min without having throbbing pain
Take a concrete pill pal
❤
♥️
👍
5 mins in and he still has not given the program
He wants you to go on hiz web site
Did you make sure to use your eyeballs while watching?
great video but man, fix your running