Physical Therapy Exercises for Hamstring Muscle Strain
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Transcript of Physical Therapy Exercises for Hamstring Muscle Strain
BY ALISHA JOHNSON
Physical Therapy Exercises for Hamstring Muscle Strain
Common Muscles Strained of the Hip
Hip AdductorsGracilisPectineusAdductor LongusAdductor BrevisAdductor Magnus
Hip FlexorsIliopsoasQuadriceps group –
More common of the group is Rectus Femoris
Hip ExtensorsHamstrings group –
Most common
General Info
The most commonly sprained muscles of the hip is the Hamstring group
The Hamstring muscle group consists of the Biceps Femoris, Semitendinosus and Semimembranosus
Running sports poses an increased risk for a sprain A strain results from a rapid contraction of the muscle
during an explosive actionAfter a Hamstring, there is an increased risk of reinjuryInjury disrupts normal gait mechanics because of pain
and weaknessFull recovery is necessary before continuing on with
sport activity and even normal mobility
Hamstring Muscle Group
Causes of Injury
Prior hamstring injuryLumbar DJDBiomechanical
inadequacies such as: anterior pelvic tilt, leg length discrepancies, anatomical arrangement
Poor posture
Muscle imbalance
Decreased flexibility
Hamstring strength
Fatigue
Cause of Injury
Prior Hamstring StrainDue to loss of
extensibility and eccentric strength
Lumbar DJDDecreased ROM and
hamstring extensibility. LBP has been shown to decrease proprioception & neuromuscular control of the LE’s
FatigueFrom overtraining or
overexertion is easily damaged
PostureAdaptive shortening of
hip flexors place hamstrings in a lengthened position
Decreased FlexibilityPrimary cause of injury
Cause of Injury
Biomechanical Inadequacies Anterior pelvic tilt:
innonimate bone in injured side increases tension on hamstrings and cause lengthened position of O&I
Leg Length Inequality: The shorter leg develops overly tight hamstrings
Anatomical: The hamstrings are a biarticular muscle (cross two joints) group which are more susceptible to shortening
Muscle ImbalanceAgonist/Antagonist
muscle groups The hamstrings are antagonistic to the quadriceps group
Eccentric to concentric rations
Hamstring to trunk stabilizer ratios
Conservative Treatment
Phase I (Acute)RICE—Rest, Ice,
Compression, ElevationModalities such as
Ultrasound, Cryotherapy and Electric Stimulation
AROM-Knee flexion and extension
Manual therapy such as massage
Aquatic therapy
Phase II (Subacute)When patient has full
ROM w/o pain, mild concentric strengthening such as hamstring sets and curls, heel slides, hip extension can be introduced
For cardiovascular fitness: stationary bike or swimming can be initiated
Treatment cont.
Phase III (Remodeling)Begin Hamstring
stretchingEccentric
Strengthening can be initiated
Concentric strengthening is introduced first because eccentric causes a greater force than concentric
Phase IV (Functional)Prepare patient’s to
return to sportContinue and progress
strengthening and flexibility
Introduce running activities: a light jog increasing to a sprintPhase V (Return to
Sport)Goal is to avoid re-injury
Hip Strengthening ProgramQuadruped Hip Extension Knee Bent
Bring knee in toward chest, while keepingyour knee bent extend hip and reach foottoward the ceiling. Keep buttocks tight. Donot arch back.
Quadruped Crossover While keeping knee bent, extend hip andreach foot toward the ceiling while keepingbuttocks tight. Lower knee over opposite
leg.Touch knee to the floor and reach foot
towardthe ceiling and repeat.
Bridges with Ball Squeeze Lift hips up while squeezing the ballbetween legs. Keep buttocks tight.*Progress by lifting one leg, hold for 5seconds and switch legs.
Bridges with Hamstring Ball Curl With legs and feet on the exercise
ball,lift hips up while squeezing yourbuttocks. Roll ball toward you thenunderneath buttocks while
maintaininga bridge.
Hip Strengthening ProgramSidelying Adductor Strengthening
Lie on your side, bend the knee of your top leg,
set the foot flat on the floor behind your opposite
leg. Keep bottom leg straight. Lift & lower in a
straight plane then clockwise/counter clockwise
circles.
Hip IR/ER with BallSitting with band around ankles and ball between ankles. Squeeze ball and hold 5 sec.Push out into band and hold 5 sec. Keep
knees close together throughout exercise.
Supine Straight Leg RaiseLie on your back with band around ankles.
Hold oneleg on the floor while slowly lifting opposite
leg off floor while keeping the band tight. Repeat
with other leg. Keep your back flat on the floor.
Clamshells with Band Lie on your side with both knees bent with
bandaround knees. Keep ankles together. Lift &
lower topknee slowly while keeping pelvis still and
back straight.
Hip Strengthening ProgramButt BustersUse support surface to keep balance if
necessary.Take side steps by lifting one foot, then the
other.Keep toes pointed forward & upper body
vertical.
Monster Walks Walk forward, stepping as far as possible.
Keep feet18'' apart. Return to starting point by walking Backward with the above instructions. Keep
toes fwd
5 Way Hip
Place band around ankles. Stand on one leg
with the other leg pushing forward 3x, pushing to the side 3x, pushing back 3x, clockwise circles 3x and counterclockwise circles 3x. Repeat with other leg. Use
support surface to maintain balance if necessary.
Works Cited
Opar D, Williams M, Shield A. Hamstring Strain Injuries: Factors that Lead to Injury and Re-Injury. Sports Medicine [serial online]. March 2012;42(3):209-226. Available from: Academic Search Premier, Ipswich, MA. Accessed November 20, 2012.
Proske U, Morgan D, Brockett C, Percival P. IDENTIFYING ATHLETES AT RISK OF HAMSTRING STRAINS AND HOW TO PROTECT THEM. Clinical & Experimental Pharmacology & Physiology [serial online]. August 2004;31(8):546-550. Available from: Academic Search Premier, Ipswich, MA. Accessed November 20, 2012.
Gokaraju K, Garikipati S, Ashwood N. Hamstring injuries. Trauma [serial online]. October 2008;10(4):271-279. Available from: Academic Search Premier, Ipswich, MA. Accessed November 20, 2012.
Petersen J, Hölmich P. Evidence based prevention of hamstring injuries in sport. British Journal Of Sports Medicine [serial online]. June 2005;39(6):319-323. Available from: Academic Search Premier, Ipswich, MA. Accessed November 20, 2012.
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