Askling hamstring rehab protocol

Author

Tim Pigott

All plans by this Coach

Length

4 Weeks

Typical Week

7 Strength

Longest Workout

0:12 hrs

Plan Specs

strength

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Summary

This is the Askling hamstring rehabilitation protocol for managing acute hamstring strains. These exercises are focussed on lengthening exercises. These exercises should start 5 days post hamstring strain. See the attached video for a demonstration of the exercises.

For further information see https://bjsm.bmj.com/content/bjsports/47/15/953.full.pdf for details of the study and the exercise protocol

The plan covers 4 weeks, the average time for a return to sport in the original study was 28 days (4weeks). You may need more, or less time.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:53

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

0:05:00
L1 Extender - twice a day

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
Twice every day (am & pm)

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 2

0:08:00
L1 Extender & L2 Diver

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
Twice every day.

L2 - The Diver – Athlete stands on the injured leg with the knee flexed 10-20 degrees. Both arms are reached forward as the opposite leg is reached backwards. The lifted leg is held at 90 degrees of flexion and the goal is to lift that leg as high as possible.

Three sets of 6 slow repetitions, done once today.

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 3

0:08:00
L1 Extender & L3 Glider

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
twice every day.


L3 - The Glider – Athlete starts with one hand holding a railing or support and 90% of the weight on the injured leg with 10-20 degrees of knee flexion. The uninjured leg is glided backwards, stopping before pain on the injured leg. The arms are then used to return the athlete to the starting position (avoiding contraction of hamstrings). Progress this exercise by increasing the range of motion and speed at which it is performed.

Three sets of 4 repetitions done once today

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 4

0:08:00
L1 Extender & L2 Diver

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
Twice every day.

L2 - The Diver – Athlete stands on the injured leg with the knee flexed 10-20 degrees. Both arms are reached forward as the opposite leg is reached backwards. The lifted leg is held at 90 degrees of flexion and the goal is to lift that leg as high as possible.

Three sets of 6 slow repetitions, done once today.

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 5

0:05:00
L1 Extender - twice a day

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
Twice every day (am & pm)

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 6

0:12:00
L1 Extender, L2 Diver, L3 Glider

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
twice every day (am & pm)

L2 - The Diver – Athlete stands on the injured leg with the knee flexed 10-20 degrees. Both arms are reached forward as the opposite leg is reached backwards. The lifted leg is held at 90 degrees of flexion and the goal is to lift that leg as high as possible.

Three sets of 6 repetitions are performed every other day at a slow tempo.

L3 - The Glider – Athlete starts with one hand holding a railing or support and 90% of the weight on the injured leg with 10-20 degrees of knee flexion. The uninjured leg is glided backwards, stopping before pain on the injured leg. The arms are then used to return the athlete to the starting position (avoiding contraction of hamstrings). Progress this exercise by increasing the range of motion and speed at which it is performed.

Three sets of 4 repetitions every third day.

https://www.youtube.com/watch?v=nLwE7kzfbWE

Sample Day 7

0:05:00
L1 Extender - twice a day

L1 – The Extender – Athlete lies supine and holds the thigh at approximately 90 degrees of flexion. The knee is slowly extended but stopped prior to pain.

Three sets of 12 repetitions
Twice every day (am & pm)

https://www.youtube.com/watch?v=nLwE7kzfbWE

Askling hamstring rehab protocol

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