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Controversial Hamstring Workout for Rehab (Part 2)

You are here: Home / Coaching / Controversial Hamstring Workout for Rehab (Part 2)
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June 20, 2011 by Jimson Lee 15 Comments

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

Controversial 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:

  1. 4 to 6 sets of (10x10m)
  2. 10 x (10x10m)
  3. 10 x (7x15m)
  4. 10 x (5x20m)
  5. 10 x (4x35m)
  6. 10 x (3x30m)
  7. and finally 10 x (2x50m)
  8. when healthy, 10 x 100m (or 20 x 100m)
See also  Hamstring Pull Recovery: EMS and Weight Training

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?

[Tweet “Hamstring Workout for Rehab and why Frontside vs. Backside mechanics matters”]

Category iconCoaching,  Injury Prevention,  Recovery,  Track & Field,  Training Tag iconGerard Mach,  Hamstring Pulls

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Austin says

    June 20, 2011 at 1:23 pm

    Hey Jimson,

    I remember you sending me this workout over the winter. I pulled my hamstring (upper at point of insertion) 5 months ago. It still is bothering me; running 5 minutes at a jogging pace even aggravates the muscle. Hamstring curls with minimal weight even spark a lot of discomfort (which was a core part of my treatment plan).

    My question is: If its “grabbing” at me running at 8 min/mile pace would doing this workout be any different?

    Thanks

    Reply
    • Jimson Lee says

      June 21, 2011 at 12:20 am

      @Austin, I think you should try the workout and see how far you can go without grabbing. It may be only 10m. Also, have you had this injury diagnosed properly? Is it in the muscle? tendon? maybe a sciatic nerve problem?

      Reply
  2. Paul says

    June 20, 2011 at 2:12 pm

    Right on the mark Jimson….

    I have been doing a very similar exercise since the 80’s whenever my hamstring gets sore. Only difference is that I do 20m. This rehab exercise for Hamstring issues was shown to me by Dr Doug Clement in BC. Now you don’t get much better qualifications for an injury workout that that:-)

    Reply
  3. Austin says

    June 21, 2011 at 7:08 pm

    @Jimson, A chiropractor told me I pulled my hamstring at the upper point near the tendon attachment(possible avulsion), and also 4 inches down from there. I have an appointment with an orthopedic surgeon in 2 weeks, so hopefully this issue can finally be addressed. I’m going to hold out on any leg work/running until then.

    Hopefully there will be a quick fix; 5 months without regular training hasn’t been fun. Core exercises + Lifting doesn’t do it for me! The weekly grind of a 400m runner is much more fulfilling :)

    Reply
  4. Mike says

    June 24, 2011 at 1:51 am

    Many thanks for sharing this. I had heard of Gerard Mach’s ideas on hamstring rehab but not what an actual workout would look like.

    But I don’t entirely agree with your reference to “frontside” and “backside” mechanics. Acceleration is mainly “backside” mechanics, pushing down and back. It’s when you get into an upright position when you will see more “frontside” mechanics with the feet coming in front of the trunk or even knee, which stretches the hamstrings. The most vulnerable position for the hamstrings is landing with the feet too much in front of you and low hips. This can be caused by different things, pushing out the back too much is certainly one of them.

    and when you land poorly, puts them in a vulnerable position.

    Reply
    • Jimson Lee says

      July 1, 2011 at 12:37 pm

      @Mike, I am working on part 3 of the article.

      Reply
  5. Ed Welch says

    June 26, 2011 at 6:31 pm

    Jim,

    I can attest to the effectiveness of the controversial hamstring workout for rehab as it worked wonders for me whenever I tweaked my hamstring. I’ve determined that the worst thing for rehabbing your hamstrings is to baby them. You have to tell your body to get moving again and I believe this program works.

    Reply
    • Jimson Lee says

      June 27, 2011 at 2:11 pm

      @Ed, agreed on the pain part. There was a TV series in the 1970’s called “Happy Days” when Fonzie gets in a bike crash and hurts his knee. He should have been up within a week, but was afriad of the pain associated with the rehab, and just ended up sitting around (with girls as his harem) pampering him all day. At the end, he didn’t get better. Moral of the story: you gotta get out and move that body. Add more nutirents and circulation to the injury.

      Reply
  6. Austin says

    July 3, 2011 at 7:01 pm

    @Jimson, I got a pelvic x-ray which revealed a tear in my hamstring tendon that connects to the ischium. The Doc ordered an MRI for next week, and is leaning towards PT rather than surgery…

    Would you still recommend this workout(which would be in-conjunction with PT)?

    Reply
  7. Ed says

    July 5, 2011 at 12:24 pm

    Hi Jimson.

    Can you apply the same principle (stop before it hurts) to recovering from an Achilles/heel injury? Is complete rest a better option? (Or have you already addressed the issue?) Thanks.

    Reply
  8. Manny Ogunniyi says

    November 7, 2011 at 8:05 am

    Your website was referred to me by an athlete at the sprints club. I am 39. 40, next March. I only took up Athletics January 2010. 100m – 11.7; 200m – 23.4 and long jump 6.56m. I am just an ok athlete, but not good enough.

    I injured my left Gluteus Maximus July 15th & Sept 15th. Since then I’ve had about 12 visits with a Chiropractor, then followed by a thorough examination at Loughborough university, England on 16th Sept – If you would like to see a copy of the report, I am happy to send it to you. Would be kind of you to read the screening report compiled by Loughborough University Physio-therapy dept, and see if your expertise could pay didvidends. I didn’t want to waste your time, that is why I am writing to you.

    It’s the 7th of November, eventhough, I have only just started the new season, coupled with going to the gym to strengthen my glutes, I am still experiencing pain.

    Lastly, I use the ‘kinetic bands’ for my glutes and hips. For more info, check this website myosource2@gmail.com. The videos are showing some squat exercises from narrow to wide stance. This should help stretch and strengthen my glutes. http://www.youtube.com/watch?v=uKCZ93Lh_es

    A Doctor in Med Science, is trying to introduce me to using a form of Western acupuncture call intramuscular stimulation (IMS). Do you know much about it.

    I don’t know what to do next.

    Your advise and assistance would be greatly appreciated.

    Trouble Soul.
    Manny

    Reply
    • Jimson Lee says

      November 7, 2011 at 12:27 pm

      Gerry Ramogida works at the “other” UKA high performance center (not Loughborough). He’s the best in field as far as I am concerned.

      Reply
  9. Heman Kariuki says

    April 3, 2012 at 3:03 pm

    I wouldn’t use this rehab program. Reason? Acceleration uses different muscle groups than running at top speed. At top speed, the quads are almost idle. Too much of acceleration drills will turn you into a “quad-runner”. Yep, speaking from experience.

    Reply
    • Jimson Lee says

      April 3, 2012 at 10:19 pm

      @Heman, thanks for your input. What do you suggest?

      Reply
  10. Trevor Salmon says

    May 21, 2012 at 4:08 pm

    Got a minor hamstring strain just over a week ago in the middle of the biceps femoris. Therapist said no tears and really no inflammation either but really tight and we did some needling to loosen up. I started doing these drills recently. I just realized though that I was running the 10m and walking back to the start and repeating. Anyway, my question is regard to speed of these? I have been staying upright and focusing on the running over hot coals at about 50% intensity.

    Reply

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