The next phase of the treatment plan concerns micro-strengthening movements around the area of the injury using isometric contraction of the hamstring muscles. This phase is about allowing the tendon to heal but also, very gently, laying down the foundation needed in order to eventually build strong hamstrings.
The research evidence varies on how long this stage should last (anywhere from 2 – 6 weeks). When you can perform all of the stage two exercises (with the recommended sets and reps) with no pain, discomfort or fatigue then progress to stage three of the strengthening programme. However, if you have moderate to severe pain, or pain that persists despite a period of rest then you need to seek treatment from your GP or physio before proceeding to the next stage.
Stage Two Recommendations
(1) Continue to avoid deep hamstring stretches or any which cause pain to the injured tendon
(2) Introduce basic isometric hamstring exercises (in an isometric contraction there is an increase in muscular tension without a change in muscle length)
Stage Two Hamstring Strengthening Programme
When you are able to perform the stage two exercises with no pain, discomfort or fatigue then progress to stage three of the strengthening programme.
Related Articles by Absolute Yoga (Liverpool)
Want to try a class at Absolute Yoga (Liverpool)? The first class is free for new students and then choose from…
Information for New Students at Absolute Yoga, Crosby (Liverpool)
- Please see here for a list of classes which we recommend for your first time on the mat with us
- You may also wish to read our FAQ on yoga and Pilates
Your first class is free and then you can choose from one of the new member introductory offers: £30 for 30 days or £40 for 40 days
See here to book a class
- For class descriptions, see here
Follow us on…
|How to Book a Class at Absolute Yoga, Crosby (Liverpool)|
|Call: 0151 928 1029|
|Book a class online here|