Last Updated on April 18, 2015 by Jimson Lee
This is part 2 of the article Hamstring Injuries, the Iliopsoas and Imbalances
I was asked by a reader what I do for a workout when one pulls their hamstring. Of course, it depends on the severity of the pull.
I emailed him my Hamstring workout for rehab, which he later sent to his REAL coach for approval. To my surprise, my workout was NOT approved.
Maybe I am crazy, or there are just a lot of misinformed coaches out there. I can only do so much…
If you believe in me, take a drink from the Kool-Aid Gatorade jug and read on.
Hamstring Workout for Rehab
One of the “treatments” to resume training after a hamstring injury is called “turnarounds”.
You set up 2 cones 10m apart on grass. Then you run 10m to the cone (yes, even with the sore hammy) then slow down, stop, turnaround and do 10 reps total. That’s one set. Take a break and do 4 to 6 sets, building up to 10 sets over the course of the injury, or 10 x (10x10m) for 1000 meters of total volume.
Once you can do 10x10x10m, if the hamstring isn’t “grabbing” at 10m, try to extend the cone to 15m, for 7 x 15m. Again, 1000 meters of total volume.
The 3rd, 4th, 5th and 6th increment are 10x(5x20m) to 10x(4x35m) to 10x(3x30m) and finally 10x(2x50m)
To recap, here is your progression:
- 4 to 6 sets of (10x10m)
- 10 x (10x10m)
- 10 x (7x15m)
- 10 x (5x20m)
- 10 x (4x35m)
- 10 x (3x30m)
- and finally 10 x (2x50m)
- when healthy, 10 x 100m (or 20 x 100m)
Repeat daily or every second day until you finish the workout without pain in the hamstring. Do NOT advance the distance if the hammy grabs or hurts. This may take a few weeks.
Frontside vs. Backside mechanics
If the hammy is a bit tender, you can always cut back 5 meters.
The logic of the workout is the injury occurred during “backside mechanics” and the short distances (10m) is all acceleration work and “front side mechanics”. Thus it should NOT interfere with the rehab process.
Of course, credit should be given to Gerard Mach who introduced my coach to this hamstring rehab workout.
Do you agree with me or not?
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