MCW: Hamstring Pain: In Office Follow Up (1-15-19, 1-23-19, 1-30-19)

  • Update Information for 1-30-19
    • Now we begin to try to activate the hamstring lightly without pain
    • The movements in BOLD BELOW WITH BE ADDITIONS TO YOUR CURRENT PROGRAM
    • DO THE NEW MOVEMENTS VERY GENTLY AND LET ME KNOW IF THEY CAUSE ANY ISSUES
    • YOU HAVE TO MOST CAREFUL ABOUT THE AMUNT OF MOTION YOU GO THROUGH…THE MORE MOTION, THE MORE STRESS TO THE HAMSTRING….SO IF AN EXERCISE HURTS…TRY GOING THROUGH LESS MOTION
      • FOR EXAMPLE THE BALL HAMSTRING CURL…DON’T GO THROUGH AS MUCH KNEE MOTION, THE PRE RUN…DON’T REACH YOUR FOOT BEHIND AS FAR OR LIFT AS HIGH.
    • LET ME KNOW HOW IT GOES
  • Daily Program: 2 sets through the sequence below 2x/day
    • Hamstring Kicks to the ceiling gently
      • 8-15x
    • Heel Raise at the Wall
      • 8-15x
    • Supine Clamshell
      • 5-15 reps slow
  • Strength program: Complete these movements every other day along with the movements above
    • Squat at the sink or holding the door
      • Start with 5 reps…progress 5 reps at a time working up towards 20 reps
      • Be careful to not go too deep
    • Band pull Inward while in a lunge or one knee
      • You can do 1 set of each, 10-15 reps
    • BALL ROLL HAMSTRING CURL
      • KEEP THIS VERY GENTLE AND STAY IN A RANGE SHORT OF PAIN
      • 5-15 REPS
    • BEAR
      • YOU DID THIS BEFORE, BUT I REALLY LIFE THIS FOR ABDOMINAL AND HIP FLEXOR CONTROL
      • 30-90SEC
    • SINGLE LEG PRE RUN POSITION
      • 5-15 REPS
  • Biking Progression
    • Level 1: 5 minutes no resistance
    • Level 2: 8 minutes
    • Level 3: 10 minutes
    • Level 4: 1 minute level 2-3 resistance, 1 min no resistance total 10min
    • Level 5: same as above for 15min
    • Level 6: same as above for 20 min
    • Level 7: 1 minute level 1-2 resistance,  1 minute 3-4 resistance for 20min
    • Level 8: same as above for 25 min
  • Follow the soreness rules below
    • *These rules are meant to guide your progress through a return to biking program in an effort to allow individuals to progress safely without over training. They are based on the symptoms that you experience during and after workouts. These rules are based on an article in the Journal of Orthopedic & Sports Physical Therapy that set up a program for individuals returning to running following ACL repair.
      • Soreness during the warm up that continues during the session = 2 days off, drop down a level
      • Soreness during the warm up that goes away = Stay at that level
      • Soreness during the warm up that goes away but redevelops during session = 2 days off, drop down a level
      • Soreness the day after (not muscle soreness) = 1 day off, do not advance program
      • No Soreness = Advance 1 level once there is no soreness for 3 consecutive attempts at that level