Management of Hamstring injury
First 48 hours
|
RICE(rest, ice, compression, elevation)
Early pain-free muscle contractions
|
Subsequent
|
Stretching
l
Hamstring
l
Antagonist muscles
n
Quadriceps
n
Iliopsoas
Neural mobilizing
Soft tissue treatment
l
Hamstrings
l
Gluteal trigger points
Strengthening
l
Hamstrings
1.
Standing single-leg bridge
catch
2.
Single-leg ball rollouts
3.
Bridge walkout
4.
Nordics
5.
Single-leg dead lifts with
kettle bell
6.
Yo-yo
7.
Askling’s gliding
l
Gluteals and adductor magnus
Neuromuscular control exercises
Spinal mobilization
Cross-Trainig bike
Running program
Sprinting technique drills
Advanced agility drills
Sport-specific training drills
|
Ref) Clinical sport medicine p.604
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