HSC PDHPE: Part II B.

Huynh
Grade 1 hamstring strain
During the acute stage (immediately following a hamstring strain ), no stretching should be undertaken. The duration of the rest phase is dependent on the severity of the
injury however, is usually 2-4 days. Both stretching and strengthening exercises are important to the recovery process, bringing the athlete one-step closer to returning to
play if followed correctly.
Exercise Description Method Explanation Diagram
Straight leg This stretch is The athlete can in standing, where the athlete This stretch helps the
hamstring generally the first places their foot on an elevated surface (e.g. a athlete regain
stretch stretch table/chair) and reaches forward to aim to touch elasticity into the
recommended to the toes or as far as comfortable. Ensure that the healing tissue rather
athletes to try as it leg is straight and the chest is upright. The stretch than to immediately
can be easily should come from the hip and be felt at the back increase flexibility.
manipulated as to of the leg (without pain). The stretch should be
not cause completed 3 times for 10 seconds each once or
unnecessary pain twice a day.
to the athlete.
Bent leg This stretch targets The athlete should lie on their back and pull their Similar, to the above
Hamstring muscle fibres leg up in line with the hip or further if able to. The exercise, this stretch
stretch closer to the hip knee should be slightly bent until a gentle stretch aims at increasing the
(as opposed to the is felt at the back of the leg (ensure it is not elasticity of fibres,
fibres closer to the painful or stop). Like the straight leg stretch, this instead this time
knee in the stretch should be practices 3 times for 10 seconds around the hip.
straight leg each once or twice a day. Once this stretch can be
stretch) completed pain-free for at least 3 days, the
athlete can progress to further exercises (such as
further stretching and strengthening)
HSC PDHPE: Part II B. Huynh
Dynamic leg Dynamic stretching Whilst standing, the athlete should perform 3 sets Dynamic stretches
stretches such as swinging of 10 reps by gently swinging the straight leg as increase the flexibility
the leg into a high as comfortable (generally at a 45o angle or to of the joint, whilst also
stretched position. the hip) ensuring it is pain free. exposing muscles to
different contractions
which will strengthen
muscles, preparing
them for their sport
(sport specific)
Isometric Isometric The athlete should lie on their stomach with their Isometric contractions
contractions contractions refer injured leg bent with the physio passively moving increase the flexion of
to the contractions the leg as the athlete contracts their hamstring for the joint, as well as
in which muscles 3-4 seconds before the athlete relaxes their increasing the range of
do not change muscles. The angle of knee flexion is altered when motion of the
length. the first rep of the exercise has been completed, hamstring and as a
with the foot faced inwards and then outwards. result increasing the
(PNF Stretching) elasticity of the joint.
Lunges Lunges help Athletes can start standing and lean forward with After stretching,
strengthen the their injured leg and dip the opposite knee down strength exercises
hamstrings to the floor. Return to starting position and repeat help strengthen
on the other side. 2 sets of 8 to 12 on each side. muscles. Gym
equipment offers
modifiable resistance,
in which athletes can
target specific areas
HSC PDHPE: Part II B. Huynh
Strength Gym equipment With the machine of choice (for hamstring and adjust machines
exercises such as rowers, stretches rowers, and elliptical trainers are often to suit their needs.
using gym beneficial) the athlete should start of at a low
equipment speed and intensity and gradually progress as the
rehabilitation program continues as to not cause
pain whilst still receiving benefits from strength
training (progressive overload and specificity)