Home • The Game • Log • Equipment • Links • Wallpaper

 Cool Tennis Stuff

  Learning    Shopping    Injuries 

Tennis News 

Propix Tennis Photography

Learning

cbs.sportsline.com Virtual Pro

 

Shopping

Injuries

Hamstring Strains

What is a hamstring strain?

What Should You Do if a hamstring strain occurs?

Apply the RICED procedure...

RICED procedure
  REST  
 
 
  Rest reduces further damage
  Avoid as much movement as possible to limit further injury
  Don't put any weight through the injured part of the body.


 

  ICE  
 
 
  Ice cools the tissue and reduces pain, swelling and bleeding
  Place ice wrapped in a towel onto the injured area
  Apply ice immediately for 20 minutes, then for 20 minutes every two hours for the first 48 hours.


 

  COMPRESSION  
 
 
  Compression helps to reduce bleeding and swelling
  Hold the ice pack firmly in place with a bandage
  Between ice treatments maintain bandage compression.


 

  ELEVATION  
 
 
  Elevate the injured area to reduce bleeding and swelling
  Place the injured area on a pillow for comfort and support.


 

  DIAGNOSIS  
 
 
  If the injury has not improved significantly within 48 hours, have the player assessed by a medical professional (e.g. a doctor or physiotherapist)
  An accurate diagnosis is essential for proper rehabilitation of moderate to severe injuries.


 

ALWAYS seek the advice of a medical professional for an accurate diagnosis.

What Rehabilitation Should Follow a hamstring strain?

The following recommendations serve as a guideline only.  Always seek the advice of a medical professional for a rehabilitation program specific to you and your injury.

Range of motion

Cardiovascular fitness

Strength

Psychological status

Sport-specific rehabilitation

Ensure you are completely rehabilitated before returning to competition to minimize the risk of re-injury.

NOTE: This is an approximate guide only. Timeframes for rehabilitation and return to play may vary depending on the nature and severity of the injury. Always seek the advice of a medical professional for a rehabilitation program specific to you and your injury.

Days 1-2
POST-INJURY
 
  Have swelling and pain settled?
  Is stretching pain free?


YES

 

 

NO
CONTINUE RICED TREATMENT


 

If swelling and pain persist, consult a medical professional for further assessment and treatment
Days 1-2
BEGIN RANGE OF MOTION EXERCISES
  Gradually increase stretching
  Weight-bear as comfort permits
BEGIN STRENGTH EXERCISES
  Isometric contractions
 
 
Days 1-2
CAN YOU
 
  Contract hamstrings against resistance without pain?


YES

 

 

NO
CONTINUE TO IMPROVE STRENGTH AND MOVEMENT
 
PROGRESSION
  Maintain stretching
  Gradually increase weight then speed as pain allows - focus on lowering the weight
  Balance on one leg
  Wobbleboard


 

 


MAINTAIN FITNESS
Pain-free stationary cycling, swimming, pool running.
Full weight-bearing
Days 1-2
CAN YOU
 
  Contract hamstrings against resistance without pain?
  Achieve a full stretch?
  Balance on injured foot for an equal amount of time as the other foot?
  Demonstrate reasonable strength?


YES

 

 

NO
CONTINUE TO IMPROVE STRENGTH AND MOVEMENT
 
BEGIN FUNCTIONAL EXERCISES
  Jogging when pain-free
  Acceleration/deceleration drills
  Jumping, hopping, twisting, figure of eight running


 

 


MAINTAIN FITNESS
Jogging when pain-free, stationary cycling, swimming, pool running. Full weight-bearing
Days 1-2
CAN YOU
 
  Run forwards and backwards?
  Slow down and stop suddenly?
  Jump and hop?
  Run up and down hills?
  Cut to the left and right at speed?
  Complete all exercises with 100% confidence?


YES

 

 

NO
CONTINUE TO IMPROVE AGILITY AND SPORT-SPECIFIC SKILLS
 
RETURN TO TRAINING
 


MAINTAIN
Fitness, range of motion, strength, proprioception

How Can You Reduce The Risk of Re-injury?

ALWAYS seek the advice of a medical professional before returning to sport. Inadequate rehabilitation and a premature return to sport will increase the risk of re-injury.

  Continue stretching and strengthening exercises as part of a normal training routine
  If there is pain during activity, stop and apply the principles of acute care (i.e. RICED)
  A neoprene sleeve can be worn to support the hamstrings and keep them warm during activity
  A thorough general body warm-up should be followed by stretching and a sport-specific warm-up. Stretching should also be performed after exercise
  Fatigue is a major contributing factor towards hamstring strains. Maintaining high levels of cardiovascular fitness and muscular endurance can help to prevent premature fatigue
  If hamstring strains continue to occur or if pain is persistent, consult a medical professional for advice on other possible contributing factors.