Hamstring Injury Rehab Instructions

[cloudscudding]

Physical rehab stretches/exercises/instructions for a repeatedly injured (in the belly of the upper thigh) hamstring, for my own future reference and also for pegkerr on my flist.

Comments

[pegkerr]

I've been doing these faithfully for a couple days now. One question: on Neural Glide, Part II: do you keep the non-working leg bent, as you do with Neural Glide, Part I, or do you have it outstretched flat on the floor?

This one (Part II) always makes my foot on the working leg cramp, oddly enough.

How long did it take doing these before you started to feel better?

[cloudscudding]

Keep it bent.

It's been about a month since I started doing these, and yesterday I was able to do the splits (not full splits, just the stretching into the split) with no muscle pain/inflammation afterward. And I have more flexibility now than I did *before* I was injured! Note that it was at a "mostly healed, but reinjuring itself and irritated-feeling" stage when I started these, not a "fresh injury" stage.

Oh! And looking at it, I forgot one. Marching Wall Sits. With the loop around the ankles, in wall sit position, just step about four inches to the side, and then bring your other leg in. Repeat to other side. Keep your knees from turning in, and keep your back straight.