How to Rehab a Grade 1-2 hamstring injury
- Ist 24-72 hours Follow the POLICE protocol in blog 1.
- Once you can perform a static hamstring stretch pain free go for a slow 10 minute jog ( Dad Jog )
- As long as it is still pain free the next day go for a 15 minute jog but a little faster ( Do not push it)
- The Next day go for a fast jog for 10 mins.
- Any tearing or sharp pain return to point 1. A mild pulling sensation is fine.
- Start to build up pace each day with a series of mini sprints over 100m progressively getting faster and longer sprints.
- Day 1 build up 40m Run at 50% 20m run out 40m five times
- Day 2 build up 40m Run at 60% 20m run out 40m 8 times
- Day 3 build up 30m Run at 75% 40m run out 30m 9 times
- Day 4 build up 30m Sprint at 90% 40m run out 30m 10 times ( Just off flat out )
- Day 5 build up 20m Sprint at 90% 60m run out 20m 10 times
- Day 6 build up 40m Sprint at 100% 20m run out 20m 10 times
- Day 7 Go to see a sports speciality physiotherapist such as Mid Cornwall Physio for a fitness test and return to sport specific program.
The minimum return to sport is 10 days. Follow the program and don't skip a step no matter how good you feel. You will a strengthening program for your hamstrings after wards which your physio will provide.