We added somethings that increase the challenge to the hamstring and now begin to add some quicker movements
if you have any significant increase in symptoms, either do the light stuff until symptoms resolve or just go back to the easier movement listed below
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 AMOUNT 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
update:
Reverse lunge at the sink
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
UPDATE: HIGH STEP UP
PUSH THROUGH THE HEEL AND GO UP QUICK DOWN SLOW
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
AGILITY PROGRESSION
Do the sequence below as a circuit
On the strength days, do you warm up light movements, then do this, then do your strength
Movements in the circuit
#1: Skater Jumps
#2: Front to back jumps
#3: Carioca
for each below take a 10-20sec rest between each station
Level 1: 30sec each station x1
2: 30sec each station go through 2x
3: same as above go through 3x
4: same as above go through 4x
5: 45sec each station go through 1x
6: same as above do 2x
7: same as above 3x
8: same as above 4x
FOLLOW the soreness rules below
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
*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
