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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.