Heal and Strengthen: Evidence-Based Ways to Treat and Improve Proximal Hamstring Strains

If you've ever experienced the sharp pain of a proximal hamstring strain, you know how frustrating it can be. In this blog post, we're diving deep into the realm of evidence-based treatment options to help you recover like a champion. Whether you're a runner, a soccer player, or a fitness enthusiast in Sarasota, Florida, we've got you covered. So, let's lace up our sneakers and embark on this journey of healing and strength.

 

1. Seek Professional Guidance: To maximize your healing potential, seek guidance from a qualified physical therapist. These experts can assess your specific injury, develop a personalized treatment plan, and guide you through exercises that promote flexibility and strength. At SRQSportsRehab.com, our team of dedicated therapists in Sarasota is ready to help you regain your stride.

2. Eccentric Strengthening Exercises: Evidence suggests that eccentric exercises play a crucial role in rehabilitating proximal hamstring strains. Exercises like Triple Hip Extension, Slow Hamstring Curls with increased time under tension, Deadlifts and Good Mornings are great hamstring specific exercises. One such exercise is the Nordic Hamstring Curl, a powerful movement that targets the hamstring muscles while improving strength and endurance. Start in a kneeling position with your ankles secured under a sturdy object. Lower your body forward, engaging your hamstrings to control the descent. Repeat for multiple sets and gradually increase the difficulty as you progress.

3. Progressive Rehabilitation: As your healing progresses, it's essential to gradually reintroduce activities and movements that mimic your sport or daily activities. A skilled physical therapist can guide you through a progressive rehabilitation program tailored to your needs. By gradually increasing the intensity and complexity of exercises, you'll rebuild strength, coordination, and stability while minimizing the risk of reinjury.

4. Don't Neglect Mobility and Flexibility: Maintaining optimal range of motion is vital for preventing future injuries. Incorporate dynamic stretches and mobility exercises into your rehabilitation routine. These can include hip flexor stretches, supine leg swings, and active hamstring stretches. Focusing on mobility and flexibility not only aids recovery but also enhances your overall athletic performance.

References:

1. Peeler J, et al. Effectiveness of static stretching, dynamic stretching, and myofascial release in hamstring flexibility. Clin J Sport Med. 2019;29(1):47-54.

2. Mjolsnes R, et al. Hamstring injuries in sprinters: the role of concentric and eccentric hamstring muscle strength and flexibility. Am J Sports Med. 2004;32(3):649-653.

3. Askling CM, et al. Acute hamstring injuries in Swedish elite sprinters and jumpers: a prospective randomised controlled clinical trial comparing