Hamstring Rehab Programme

Exercises

Reps

Sets

Rest

1.) Lunges

12-15

4

30 secs

2.) Bridging Only progress when the previous exercise is pain free and you can achieve 10-12 reps x 3

10

3

30 secs

3.) Hamstring Curl with Theraband

10-12

3

30 secs

4.) Prone Leg Extensions

10

3

30 secs

(only appropriate mid / late stage rehab)

6.) Bridge off Ball (or use a chair)

10-12

3

30 secs

7.) Drag Foot

12-15

4

30 secs

8.) Foam Roll ITB, TFL & Quads

1-2 mins

3

-

9.) Piriformis Mobility - (Good for ongoing maintenance)

1-2 mins

3

-

10.) Foam Roll Hamstrings / Ball

1-2 mins

3

-

11.) Hamstring Stretch

30secs

4

30 secs

Aim to complete these exercises at least 4 x / week - foam roll everyday
There are quite a few so if you are pushed for time thern mix and match

 

*Further Information on Hamstring Injuries - Click Here!

Simon Evans Physiotherapy Solihull