Hamstring Injury Rehabilitation For Football Players - Progressive Exercises

[@SturtH9]

Mate… I have injured my hammys multiple times over the years, and rehabbed them etc. Obviously done my research and consumed a lot of content on the matter. This is the most comprehensive and specific video on ALL the exercises required. Thankyou.

[@whynottrain]

Thank you! Glad I was able to help you! Appreciate the comment 🤜🤛

[@chanjamabilo3963]

Hey mate, I found this video really helpful to recover from my hamstring. I did all those exercises and I’m now feeling better within a day😍 cheers for the video man

[@whynottrain]

Hello! Thank you for your comment! I'm so glad that I was able to help! :)

[@ROYAL-9]

👏

[@TheMbudzeni]

Thanks a lot for this especially for some of us who really struggle with hamstring injuries every now and then

[@diegomiguelmenchaca5681]

Great exercises! Thanks a lot!

[@whynottrain]

Glad I was able to help!

[@benjaminmensah3396]

Just what i was looking for. Good looking out bro!

[@whynottrain]

Thank you man! Appreciate it!! ☺️

[@pyro7598]

@@whynottrain should I do these exercises before a match?

[@whynottrain]

@@pyro7598 I think it's best not to. Before a match you can do a glute&Hamstring activation exercises, like glute bridges for example or band work exercises

[@pyro7598]

@@whynottrain thank you

[@marquinhos4917]

Thanks Bro! I play Football and suffered hamstring Injury in my left leg...Your exercises helped me a lot! Cheers from Portugal!

[@whynottrain]

I'm glad to hear that! Thank you very much brother! Hope you are doing well now! :)

[@kevintopete9337]

How long did it take you to recover, and do you have any advice on how to perform well in games if playing with a injury

[@GazuntaiWorld]

Really good video. Just what my daughter needs. Thank you.

[@whynottrain]

Glad I was able to help!🙏

[@spenlad5260]

Doing an essay at uni and i have to create a training plan for my chosen athlete and this has help me, cheers!!!!

[@whynottrain]

Glad I'm able to help!

[@lukaspaska311]

I find this video very helpfulll. Thanks a lot, it really helps me. I have a hamsring injury at football match. Thanks Lukas.

[@whynottrain]

Thank you Lukas!! I really appreciate it!! :)

[@DiTroXClassic]

Thx bro

[@macmed1]

Wow … thank you 🙏🏿

[@Jonas-yo2bf]

Do you do all this exercise is shown in this video. And also how many reps and sets did you do? Can you please reply to this with information. Me and my friend need answers with both struggle with this. Thank you!

[@whynottrain]

Hello! I did all of those exercises but I started from the 1st stage and then progressed to the next stages. I recommend 2-3 sets per exercise , for 5-10 reps.

[@markoglazersout611]

Thank you Christos

[@stevenreading]

Great video. Thanks

[@whynottrain]

Thank you🙏🤜🤛

[@meno51077]

Nice video, thanks for sharing!! Did you do any kind of cardio while rehabing? i. e. jogging, bycicle, treadmill?

[@whynottrain]

Not really. I started doing individual training sessions when i was feeling 100%

[@mejazo]

I might be late, but cycling is absolutely great for hamstring strains.

[@christoschristou8205]

Thank you Christara

[@whynottrain]

Efxaristw gia to comment 🙌

[@justice5488]

Hello sir, I have pulled my hamstring in the past for which I have done these workouts which really helped me a lot. Today I almost felt it was gonna be pulled again. One more step towards the ball and it would've . I have no pain now. Should I do these workouts or will it go away on its own, is heating the muscle a good option .? Please respond

[@whynottrain]

Hello! Thanks for your comment! It's better to start again these exercises progressively instead of testing your hamstring in a training session or in a game. Start these exercises one by one and if you have no pain in any of these you will feel more confident stepping in the pitch and giving 100%!

[@justice5488]

@@whynottrain thankyou

[@whynottrain]

@Justice Hope you get strong to get back on the pitch asap! If you need a customized program from my online coaching let me know! 💪😊

[@justice5488]

@@whynottrain thanks a lot mam . sure

[@Annie-em1mx]

I don't feel pain when I do leg curls. What do you think about the deadlift?

[@DiTroXClassic]

Thx bro

[@ap._033]

Hi, Sorry If I’m disturbing but I injured my harmstring aswell and I’m doing rehabilitation exercises do you know gym machines exercises, no equipment exercises and upper body exercises I can do to lose weight while injured? Additionally what diet( food to eat ) to do while injured? Your help would’ve really helpful, Thanks for your time,

[@whynottrain]

Hello! Thanks for the comment! I believe it's best not to complicate things with upper body exercises! You can start with push ups & pull ups which covers almost every muscle of your upper body and are very functional and athletic exercises with no equipment! For your diet it's best to consult a dietician to tell you exactly what you need to add to your daily diet. Also If you need any help with your gym program , I'm doing Online Coaching as well! Thanks again for the trust! I hope you recover soon! :) 💪

[@lionmoet5841]

Hey great video , how was your flexibility affected after you healed

[@whynottrain]

Thank you! It's been a year now, it couldn't be any better! No pain at all!

[@ahanaftanjir1856]

Hello there I just tear my hamstring it's grade 2. How long should I wait to start theses excercise? Any how many times I week should I do theses? How long time it will be to recover? Plz let me know my injury are not going away I'm just reinjury or feeling pain every time I try go back to do my stretching. By the way, I swelling in my hamstring it's been 2 months. What can I do for it?

[@whynottrain]

Hello! Thank you for the comment! If you dont feel any pain you can start doing these exercises but start doing them one by one. For example start from the very first exercise and then progress to the next exercise, day by day. Slow progress is better! Also physiotherapy sessions will help with the pain. From a psychological point of view, dont think to much about the long term goal (pain free hamstring). Try to focus on short term goals, like walking pain free, or not feeling pain in your daily life, or not feeling pain during the exercises and so on! Small goals will help the long term goal!

[@ahanaftanjir1856]

I can walk, run everything but when i try to do my front split stretch i feel pain and and there's a swellings or bump THERE i dont know how to call it. Still not going away. I went to our country physiotherapist that actually didnt help they did ultrasound graphy and found semitenderne tear grade 2 and told me to rest for 3 month. But i started doing excersise like my martail stretching after a month but still feel pain there. Should i still be using ice? How much time it will take to get bsck normal? Should still be doing strengthening excersise

[@busterdelay]

Nice Video bro! I pulled my hamstring ever so slightly about 4 days ago, and then when testing it out pulled it again ever so slightly today. I have very minimal pain, but it goes up a little when playing football (it is still not unbearable though.) I was thinking about playing again in 2 days lightly. Is that a good idea?

[@whynottrain]

I think it's better to rest it a couple more days. I know it's frustrating but it's better in the long term. Can you do these exercises with no pain?

[@busterdelay]

@@whynottrain I haven't tried them out yet, I might today. So would it be better to play Tuesday next week instead of tomorrow?

[@whynottrain]

@@busterdelay Yes bro! I think its better not to rush it!

[@p.e.3653]

Do you have a video like this for the quads as well (rectus femoris)?

[@whynottrain]

No , but i will try to do one :)

[@subaccount5348]

The video I needed

[@whynottrain]

Thank you! I'm glad I was able to help!! 🙌

[@siachi3109]

Amazing🎉

[@whynottrain]

Thank you! 🙏 Hope that helps!! 💪

[@cr7_.motivation]

Will this help in all 3 muscles of the hamstring?As I have a semimembranosus strain. Also good to find a greek football development channel!

[@whynottrain]

Yes! It will help! :) Thanks for the comment and the feedback man!! 🇨🇾🇬🇷

[@cr7_.motivation]

Thanks ,i will use them in adittion to my doctor and phisio's advice.And by the way,sorry I hadent noticed you were from Cyprus,And can I use football because I donnt have a swiss ball?

[@whynottrain]

@@cr7_.motivation Of course!

[@FroGgy15736]

I have been struggling with a hamstring injury for 5 months. Been back 2 times in this period, but got injured again both of these times. I’m just wondering how often you ran the incline treadmill, and how many times you did it before being fully recovered. Thanks in advance

[@whynottrain]

Hello! Sorry for the late reply! Everyone is different, but you have to make sure that you are progressing step by step and feel confident enough that you can perform in your sport. Also if you have a sedentary lifestyle it will take a lot more than if you have an active lifestyle. It depends, but it needs a lot of patience and small steps! If you have any other questions let me know!

[@Jo7liverpool]

I am currently in phase 2 should I do all of the exercises in every session ? I usually do 3/4 exercises every session with 3 sets of 10 each

[@whynottrain]

Its better if you do 3/4 exercises and increase the frequency of your workouts during the week to cover all exercises

[@richardtarnow9289]

These exercises seem to be advanced hamstring exercises. Maybe stage 2 not at the beginning of the high hamstring injury.? How many X / WEEK would you do these. How many reps. Thank you.

[@whynottrain]

You should start very slow. Try 1 set of 3-5 reps from stage 1. Then progress each day or every other day in 4-6 reps and so on. Until you reach a point when stage 1 exercises are easy and don't feel any pain doing them. Then move to the next stage with the same mindset!

[@rickyhughes]

Thank you for this!!!

[@whynottrain]

Glad that helped you! 🙏

[@legacyfilms3]

How many days of rehab for each stage bro? Would it be a week for each stage?

[@whynottrain]

It depends on your progress brother. You should start really slow, with 3-5 reps each exercise for 1 set. Then progress each day or every other day in 4-6 reps each exercise and so on. When your reach a point where the exercise feel easy or without any pain or limitation , move to the next stage with the same mindset!

[@jordantandarich9908]

How often were you working on it? Should I be doing something every day? I can complete all exercises with relatively no pain. But as the days go on it begins to hurt again. Hard to gauge the progress I’ve made when it comes back a couple days later 🤦‍♀️

[@whynottrain]

Have you consider to do some physio sessions?

[@jordantandarich9908]

@@whynottrain I was going to PT for a about month or so. But I feel at this point I just need to be working on it on my own. Did you feel pain the following days after the workouts or more during?

[@whynottrain]

@@jordantandarich9908 During but as it got stronger , the pain went away at a point that I didn't remember that I was feeling pain at my Hamstring 🤣

[@jimmarshall9945]

Hi, I have a garage 2 hamstring injury with some bruising and a small gap near my glute…I have rested it for a week, I still have a low level pain 24/7 but can walk slowly without irritation, is this too soon to start very gentle rehab and some of these exercises? Cheers.

[@whynottrain]

Hello and thank you for your comment! I believe that you have to listen to your body! If you start rehab exercise slowly and you still have pain above 5>10 , it means that you are not ready yet. Progressive difficulty in exercises and listening to your body is the best way to treat any injury!

[@jimmarshall9945]

@@whynottrain many thanks for your reply…..sound advice, and a great video…many thanks 👍

[@apire2575]

What pain did you have and during what motions of exercise did it occur I’ve currently been out for 2 weeks now and I pulled it again 4 days after I first injured it, I’m starting to sprint but it aches to much a couple hours later after it, it doesn’t hurt sprinting but when doing kickouts stretches it’s unbearable any advice?

[@whynottrain]

Starting slow again is the best thing you can do i think! Let it rest for a week or two and when you dont feel any pain during your day, start by doing some of these strengthening exercises and you will get well soon! Patience!! :)

[@silentgrind34]

You shouldn't be returning for at least 3-4 weeks

[@berndwalddorf1948]

Hi! Thanks a lot for the great video. I tried the first exercises yesterday and felt no pain during executing. But today my hamstring feels a little bit tight and sore. Is this a normal reaction or am I going to make it worse if I continue? Thank you! BR, Bernd.

[@whynottrain]

Hello!! Thank you for your question! It's normal to feel soreness. If you are not sure whether you have to progress or not, try the first exercises again (on the next session) and see how it goes. If you feel pain, rest it for a few days and then try again!

[@lastquit3184]

I injured my hamstring 5 months ago veim soccer. I went to the doctor and did physical therapy for 8 weeks but every time I start sprinting again I hurt myself right back in the same spot. I am completely desperate. I had paused for 10 weeks several times but it didn't help. I can do all the exercises up to single leg bridge. I've been feeling pain for weeks since doing this exercise. what do you say about that?

[@whynottrain]

I would say try to master all the previous exercises and try to feel the muscle working (mind-muscle connection) to become more confident before progressing. Try to be consistent, consistency is very important to see results. And of course , don't give up. It's gonna come. The pain will go away, trust your body! Keep going 💪

[@mdkante1406]

I can I still do the rehab if I’m feeling lil bit pain?

[@whynottrain]

Yes but don't overdo it! Try to do these exercises with minimum to no pain at all. If you are still feeling a lot of pain , take the time to recover and progress slowly!

[@mdkante1406]

@@whynottrain I’m getting better each day by day. I pulled on Monday and now I’m feeling much better. And thank you

[@whynottrain]

@@mdkante1406 Nice!!! Keep going, focus on improving and you will be on the pitch in no time!

[@dianerose7631]

Should you get a compression sleeve for a grade one tear for sleeping?

[@whynottrain]

Im not a big fan of compression sleeves but If you think it might help, try it for a few days and see how it goes! :)

[@mahmoudbisher626]

Thanks ❤️❤️ Iam Egyptian 🇪🇬

[@whynottrain]

Hello! Thank you for your comment! 🙏

[@Papiiswagg]

You got any tips on diet while injured?

[@whynottrain]

Hey brother! You have to try to eat as clean as possible just like when you are not injured! Its the same thing! Some tips i can give you for sure is to limit sugar intake, avoid processed foods & alcohol, eat enough protein etc. What injury do you have?

[@Papiiswagg]

@@whynottrain i had a really bad hamstring injury about 2 years ago. Got it while running soccer sprint drills when I shot the ball. I just heard a pop and my whole hamstring was purple. I was out for 1.5 yrs. During this sedentary phase of my life, I destroyed my body throughout covid break. Drinking alot of alchohol and not drinking sufficient water. Coming back to soccer I have chronic hamstring pulls. Every time I try to come back I pull a hammy. Its not as bad as the original injury but enough to set me back a couple weeks.

[@whynottrain]

Oh okay! That's tough! In my opinion I think you need to pay 110% attention on your rehab (Strengthening & recovery) not only on your Hamstring, but your whole body as well to come back pain-free!

[@Papiiswagg]

@@whynottrain thanks brother! Appreciate the feed back.

[@whynottrain]

@@Papiiswagg keep it up!

[@jamkillumi]

Did you still have pain when you started your rehab? If so, how long did it take for the pain to disappear? Also, how many days a week did you do?

[@whynottrain]

-Yes i did have pain. I would say 7/10 -It goes away when you focus on your rehab. Also don't think about it all the time. I know its difficult and frustrating but it helps! -I was doing 3-4 sessions per week. But it depends on how you feeling it

[@MikeNyarko]

@@whynottrain we’re you still training?

[@whynottrain]

@@MikeNyarko Not really. I focused on strength & conditioning / rehab only

[@shivam.s.9487]

Nice video ❤❤. Thankyou.I pulled my left hamstring when I tried to shoot after a sprint..... Then a week later I play again (sprint) and it gets pulled again.... 3 days ago... I have little pain should I start rehab exercises now... Or should I rest... How long will it take to recover...??

[@whynottrain]

Hello! If you don't have pain during your daily activities, start with the first exercise and see how it goes! If it hurts, rest for a few days until you feel comfortable to perform the exercise!

[@shivam.s.9487]

@@whynottrain Okay 👌

[@shivam.s.9487]

@@whynottrain I'm back forgot to come back a little earlier my hamstrings are good as new thanks for your help 🙂💪

[@whynottrain]

@Shiva M.S. Niceee! Happy to hear that man!! 😊

[@shivam.s.9487]

@@whynottrain you have any videos for groin injury after football ? (Rehad)

[@koketsosekomeng7866]

Damn, I pulled my left hamstring while doing some plyometrics (sprinter lunge jumps). My heart is hurting 😂, but I'll be back. Cause I've been putting in a whole lot of hard work to be in the starting 11 and this injury became a setback.

[@whynottrain]

Start slow. Do your prehab exercises with no pain. You will come back even stronger!! 💪💪

[@koketsosekomeng7866]

True bro, I'll do so, I see we also play the same position. I'd like to talk with you, where can I find you? Anything except instagram?

[@aboujamra8590]

@@koketsosekomeng7866 kach khbar 3la rajlek a sat bikol rojola daba ana ghadi nwali crazy man

[@eliutgonzalez7612]

Hey bro so like I pulled my hamstring going o for 2 months and i rested for 6 weeks and I tried it out after like a month and it still bothered me but only when I sprinted. Is my problem that my hamstring is just weak or is it something else? Please bro need help my season starts like in month will I be good? Also I been resting for like good 3 weeks after trying it out will I be good in 3 weeks?

[@whynottrain]

Hello brother! Sorry for the late reply! How is your hamstring now?? I think your hamstrings need a lot of strengthening. Also you have to gradually increase the difficulty & intensity to test your hamstring. You cant rest only for 2-3 weeks and then try it at 100% intensity, because you might make it worse!

[@ROYAL-9]

It's not over what happen if your one leg is quad pulled you have two leg improve your next weak leg ..for football ! If not heal 💪

[@abhinashdas8241]

Bro i got. Injured and i recovered from that . After that i got my left hamstring injured. And i recovered from that also.. but while playing i got a discomfort in right hamstring. I took rest. Near about 2 weeks. And doing strength from more than 2 weeks. Still i got. Shoreness pain. Hamstring while doing rehab exercises. what to do bro? Its near about 4 months. Help me bro

[@whynottrain]

Sorry for the late reply my man! I think you need to focus a lot more on strengthening your hamstrings before entering the pitch.

[@FarahAKACarlos]

For the single leg exercises, do you only do it for the injured leg?

[@jamkillumi]

This is something I’d like to know too... but I’m assuming yes as you want to focus on the injured leg, although it’s really tempting to do both!

[@whynottrain]

It's better to do both in my opinion! Because you are already untrained so while you do your rehab you can also improve or strengthen the other leg as well to be able to get back to your condition as soon as possible! ☺️

[@syazzimaqif6410]

How did you take to recover from this hamstring?

[@whynottrain]

You mean how long?

[@mantosh56]

@@whynottrain Yup....

[@whynottrain]

@@mantosh56 1.5 - 2 months if i remember correctly! It wasn't very severe strain

[@syazzimaqif6410]

@@whynottrain yup

[@adalberto_sebastian]

calf swollena and under knee purple ouch anyone know how to get rid of swelling faster

[@whynottrain]

Do you still have pain, or just the bruise with no pain?

[@adalberto_sebastian]

@@whynottrain bruise no pain unless I run but I iced right after I showered with warm water

[@whynottrain]

@@adalberto_sebastian I think it'll go away quickly. But icing helps

[@1MrHD]

@@whynottrain hey I had a grade 2 strain in may just started running again and re pulled it I got football camp in 2 weeks what’s the fastest way to recover

[@whynottrain]

@@1MrHD Hey! I think you just have to rest it as much as you can. It really depends. But, in my opinion, you have to think long term not just the football camp if you are not ready

[@TheMaD69KiD]

Can we do these exercise on high hamstring tendinopathy???

[@whynottrain]

If you have a lot of pain I wouldn't advised these exercises! It's best to visit a doctor, and then start slow with physiotherapy sessions, and then if you are not feeling any pain , start implement these exercises to your program!

[@hazemaly9323]

how long did you take to recover? because i have about 4weeks until my college season starts and i just re injured my hamstring.

[@mantosh56]

Same question man...(Btw he mentions that in an comment down bellow...) -I was doing 3-4 sessions per week. But it depends on how you feeling it (HIS WORDS)

[@whynottrain]

Approximately 1,5 - 2 months! I was injured in the last friendly game before the season started. I feel you ;p . But you will get better!

[@Mertt1990]

@@whynottrain Was it grade 1 or grade 2 tear? With hematoma/hemorrhage? I had a grade 2 tear and always tried too much and too early. Now 2 months are passed and will start a proper reha like you show. My fault was it to test my hamstring in the team training or with jogging.. Now i know at least how it must be done but it will take at least 6 weeks from now:(

[@whynottrain]

@@Mertt1990 It depends, everyone is different. It might take less than you think. But yeah try to focus on getting back to the pitch by doing small improvements everyday and try not to rush it. You will feel better in the long term and you will have bulletproof hamstrings!! Keep up the good work!!

[@Mertt1990]

@@whynottrain Thank you for the quick answer! I made a few mistakes but want to do everything right from now on. My biggest problem was, that i didnt know that it was a grade 2 tear/strain. We didnt see a hematoma so we thought it was a grade 0 pulling. And the doc didnt want to look properly after it. After 6 weeks and pain he decided to do a MRT and then finally we saw the tear. The diagnosis et the beginning is very important!

[@DerrickRoseTheBestPG]

Hey bro can u speak greek I want you to ask u something about that.

[@whynottrain]

Ναι ρε! Ρωτα οτι θες!

[@luisbarragan6030]

Why don’t you do videos like the KZbinr become Elite

[@whynottrain]

Not a bad idea!

[@luisbarragan6030]

How many weeks per stage

[@whynottrain]

You can progress to the next stage when you don't feel any pain when you perform the exercise.

[@hkarafirtinalar]

👏🏼💪🏼

[@whynottrain]

Thank you for your comment!