Chapter 20 · Hip
Hamstring Pain protocol
Indexed — full page in progressSource: Rehab Science · Ch 20 · PDF pp. 760–784📖 Rehab ScienceBuild my programme →
AMBER — get assessed before starting rehab
Screen for red flags before starting any protocol (safety check). Progress by symptoms and function, not by the calendar: > 3/10 pain → start phase 1; < 3/10 → phase 2 (PDF p. 205).Follow this programme to treat
- Pain stemming from the back of the thigh or sit bone
- Hamstring strain (pulled hamstring)
- Hamstring tendinopathy (buttock or sit bone pain when stretching and sitting)
Conditions in this protocol
- Hamstring strain PDF p. 761
- Proximal hamstring tendinopathy PDF p. 764
Questions the book answers
Good for
- Alleviating hamstring pain
- Improving neuromuscular control
- Warm-up for phase 2 and 3 exercises
Guidelines
- Perform the heel slide and hamstring curl every day and the toe-elevated bridge 3 or 4 times a week
- Tool: stretch strap
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Heel slide (choose one)
choose oneToe-elevated bridge (choose one)
choose oneGood for
- Reducing hamstring pain
- Early hamstring strengthening
- Warm-up for phase 3 exercises
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps
- Tools: physio (exercise) ball, plyo box
- Add phase 3 when you can do the exercises with no more than mild pain (3/10)
Exercises
diagram pending
Kickback
PDF p. 773 · instructions pending
diagram pending
Toe-elevated hamstring bridge
PDF p. 774 · instructions pending
diagram pending
Ball hamstring curl
PDF p. 775 · instructions pending
diagram pending
Step-up
PDF p. 776 · instructions pending
diagram pending
Split squat
PDF p. 777 · instructions pending
Good for
- Increasing hamstring strength
- Preventing hamstring pain and injury
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Tools: bench, physio (exercise) ball, dumbbell, balance pad
Exercises
diagram pending
Foot-elevated hamstring bridge
PDF p. 779 · instructions pending
diagram pending
Skater squat
PDF p. 780 · instructions pending
diagram pending
Single-leg hip thrust
PDF p. 781 · instructions pending
diagram pending
Single-leg hamstring curl
PDF p. 782 · instructions pending
diagram pending
Single-leg deadlift
PDF p. 783 · instructions pending
diagram pending
Nordic hamstring curl
PDF p. 784 · instructions pending
Source: Rehab Science · Ch 20 · PDF pp. 760–771· 6 original research citationsshow sources ▾
Also cited by the book on these pages:
- [Ch 20·23] Carlson C. The natural history and management of hamstring injuries. Curr Rev Musculoskelet Med. 2008;1(2):120-123. find original ↗
- [Ch 20·24] Biz C, Nicoletti P, Baldin G, Bragazzi NL, Crimì A, Ruggieri P. Hamstring strain injury (HSI) prevention in professional and semi-professional football teams: a systematic review and meta-analysis. Int J Environ Res Public Health. 2021;18(16):8272. find original ↗
- [Ch 20·25] Arnason A, Andersen TE, Holme I, Engebretsen L, Bahr R. Prevention of hamstring strains in elite soccer: an intervention study. Scand J Med Sci Sports. 2008;18(1):40-48. find original ↗
- [Ch 20·26] Bahr R, Thorborg K, Ekstrand J. Evidence-based hamstring injury prevention is not adopted by the majority of Champions League or Norwegian Premier League football teams: the Nordic hamstring survey. Br J Sports Med. 2015;49(22):1466-1471. find original ↗
- [Ch 20·27] Goom TS, Malliaras P, Reiman MP, Purdam CR. Proximal hamstring tendinopathy: clinical aspects of assessment and management. J Orthop Sports Phys Ther. 2016;46(6):483-493. find original ↗
- [Ch 20·28] Beatty NR, Félix I, Hettler J, Moley PJ, Wyss JF. Rehabilitation and prevention of proximal hamstring tendinopathy. Curr Sports Med Rep. 2017;16(3):162-171. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.