My Hamstring Strain Rehab (Injury to Sport in 14 Days)

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14 days after sustaining a mild hamstring strain, I was back to playing basketball. In this video, I share with you my experience and rehab plan so that maybe one day, it can help you with your injury.
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0:00 Intro
0:12 Rehab Overview
2:39 My Rehab
5:45 Additional Information
9:08 Summary
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@E3Rehab]

Thank you so much for watching! Be sure to check out the blog for references: e3rehab.com/blog/hamstring-strain-rehab/

[@chrislee1968]

Can you please tell me if its normal for my pain level to not go over 4 during the exercise but over 4 after I'm done?

[@ALX_Fitness91]

Thank you so much for this clear and detailed hamstring rehabilitation protocol, this is what I’ve been looking for for a longtime now and I can now see what mistakes I’ve made with previous rehabilitation for my hamstrings in the past!

[@E3Rehab]

Glad you enjoyed it!

[@briansansalone783]

I'm a chiropractor and am very impressed with the amount of research you guys put into your videos. Most helpful is the return to play and progression information.

[@lincolnlohann]

I got injured a while ago and I watched your videos on this study and also your experience performing it! Did my plan and sticked to it! It took me a bit more than 15 days (took me 3weeks) to be confident to return and play, I returned play with no pain whatsoever! I am just here to thank you for this video, not only a high quality and well explained video but also a precise and perfect information! Thank you so much for this, you helped me a lot! I also feel my hamstring so much stronger in both legs! Thank you so much!

[@sergiubjola5058]

Best video on hamstring recovery I found. Thanks a lot for the help!

[@26Track]

I just did this right after pulling my hamstring, and am now back after two weeks! Miracle video, great info, gonna share to anybody with similar issues and gonna look to you for credible rehab!

[@KemoMarriott]

This video is amazing! Great summary of the literature and love the annotations.

[@samersarsour7172]

Great vid, love the visuals and the fact that it was all backed by evidence 💪🏼

[@Hugo97HD]

Woah this is perfect, can't thank you enough for this. You guys save lives, hope you know this! ❤

[@elliotkillianmusic4619]

Great info and presentation, thank you!

[@mgyoutube5109]

I had a hamstring strain in september 2022 and it wasn't the first one ,it is getting better since i watched your videos and started exerciss,but before that i had no real plan so it actually took a lot of time as i had so many injuries and didn't have a real plan,thank you so much for helping me :)

[@FerDeath]

Amazing video and very detailed! Thanks for sharing

[@thomast6823]

Excellent video!

[@katiemacwhereuat]

For those who can’t perform the double leg sliders, or if you don’t have access to them, another good early rehab exercise is hamstring walk outs. Same positioning as with the sliders (bridge position first), then go onto your heels and alternate walking your feet out so your knees straighten. Go as far as comfortable and return to the starting position. Ideally, you should get to a point where your knees are nearly or fully straight. This exercise is also great for building core and glute strength.

[@snottie9129]

> if you don’t have access to them can also just use a towel

[@steveandrews8301]

@@snottie9129 A towel, yes, if you have a hard vinyl or wood floor. Maybe a piece of slick plastic of some sort, if you have carpet.

[@user-ow9jy8ss8u]

very helpfull video!THANK YOU!

[@notfedersic8492]

Just subbed! Love the clear and concise info backed up with science! Just wonder how you consider a muscle strain vs tendon strain with regards to training?

[@Kebabstylekebabstyle]

hello de France, toujours un plaisir de voir les exercices et les explications merci !!

[@gothops2632]

What do you think of France raising the retirement age?

[@trindade9762]

I injured my hamstring on the gym yesterday, I have a soccer league starting in april, so I will came back with the results of the program, wish me luck!

[@suryanshdhariwal8148]

How did it go for you?

[@abdullahahmad184]

how did it go man?

[@stanleytongotea7075]

@@abdullahahmad184bro didn’t get picked

[@greganikin7003]

He became golfer

[@jaeyongoh3816]

@@greganikin7003☠️

[@manuelalejandrodiaz1588]

Great video

[@omartharwat4159]

Thank you very much very useful

[@alanross2243]

This is so awesome. I’m strictly a distance runner. My strain was mild but nagging. I took off a week and came back only to strain again. On an easy 3 mile run. I’d love to know more about your aerobic training during rehab. You mentioned it but no details. I’m 60 so I’m not going to sprint. I just want to get back to long runs at 8 to 10 min pace. How can that work into this routine? How far were your slow aerobic runs during rehab? Thanks.

[@tanay9590]

Thank you so much for these informative videos! I'm 2 years removed from ACL reconstruction with a hamstring graft (and 1 year removed from the end of physiotherapy). Your hamstring protocols have been very helpful as I continue to navigate issues with my active flexion ROM in the injured knee. I have full passive ROM in both knees, but my injured knee can't do a full standing leg curl because the hamstring simply refuses to contract past ~90 degrees. Any tips for increasing the active flexion ROM?

[@user-hj3hq1ck3l]

On my first 2-leg slider, I pulled the other hamstring that wasn't injured. Thanks a lot.

[@jaeyongoh3816]

Hello, thank you for the great content!! I have a question. Is this routine still recommended for a person who rested a few months after the injury? I got injured a couple times and the last injury was 5 months ago. I have been doing light running for a couple months now but a few full sprints instantly made my hamstring feel weak again. I am afraid my hamstring healed in a wrong way.. should I see a doctor at this point, or do you think this routine will still work for me? I am preparing for a soccer league that is starting in 3 months.

[@mgyoutube5109]

Thank you for your effort!!i was wondering how much should i rest between sets?2minutes for example?then make it shorter as i progress?

[@dutchstrength9581]

Excellent video, what are your thoughts about aging vs return to sports; in general I start by questioning it after 40 (males), 50 (females) and take to every decade above 30 approximately 100% more time? What’s your ideas?

[@user-zr6ym2nu6t]

I will try this

[@shepherdbowling6499]

On what days did you do other leg workouts (squat, calf raises, etc.)? And what days did you do the aerobic conditioning?

[@ulsterman1]

Thanks great break down 😊

[@josephbehringer3807]

My hamstring doesn’t hurt at all anymore after I pulled it but it feels tight on the inner side of the leg and prevents me from running do I keep strengthening or do I stretch and foam roll

[@helios6819]

Thank you for this; I just injured my hamstrings while sprinting and your story is giving me hope. Will start my journey in 2 days !

[@ali-hp5sv]

How do you feel now

[@samukahtviv1]

Hello, I am 29. Fairly active.. I had injured my hamstring back in high school track 2011-12... the strain or injury had never healed ( my fault i did not do anything to help heal) and still to this day is strained from pick up basketball.. Is it too late to fix this?

[@dylantuccitto9410]

How often and when should I stretch?

[@lukepena9222]

Did you ice your hamstring during the first days of injury

[@DiTroXClassic]

Fucking G bro, thx, needed that so much, stay hard

[@tombillard5264]

i strained the nell out of mine first time in 38 yrs of training doing a no weight rdl, smh.

[@QuantumLogic17]

Judging by how quickly you were able to return to doing stuff in the first few days, my hamstring injury might be more than mild. Currently on day 3 and I'm still barely able to walk

[@platinumrehabspecialists1635]

Even though walking is difficult, are you still trying to perform some type of active movement with the hamstring? Only reason you wouldn't be able to walk pain free within the first week might be suggestive of a complete rupture. Did you rupture it? Crazy bruising or a deformity in the hamstring muscle?

[@QuantumLogic17]

@@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with about a 4/10 and was actually able to walk much better after. I'll keep following the guide and see how it goes

[@QuantumLogic17]

@@platinumrehabspecialists1635 no bruising. I was able to do the double leg eccentrics with a 4/10 and actually felt much better walking after. Plan to keep following the protocol and see how it goes

[@platinumrehabspecialists1635]

@@QuantumLogic17 that's perfect! Hope you have a speedy recovery 👊

[@samuelq1971]

I pulled my hamstring 4 weeks ago in a football match. Did lots of rehab and came back after 3 weeks. Trained 1 week with team and I think it is pulled again.

[@DiTroXClassic]

Prob bcs ur not strengthening ur hip flexors and hamstrings, or in general ur legs, u have to be flexible and strong bro

[@stephaneegger9800]

@E3Rehab What are we considering a mild hamstring strain here? I went back to flag football (aka sprints and cuts) after 4 years of linear running (20-30 miles a week) and weightlifting (switching between CrossFit and bodybuilding every 3 months to keep myself motivated to hit the gym). My calves and hamstrings suffered immediately (cause I’m a dumbass and went full speed way to soon) and my right hammy strained and then I reaggaravated it after some rehab. Now it feels like a burn when I bend over. Feels more surface-level but still, not sure whether it’s mild or more serious. PS: my left hammy is pretty tired too haha Anyway… would love to get more info on what “mild” hamstring strain is here cause this rehab program is super legit. But I don’t wanna jump into it without being there yet.

[@landendays]

update? any advice?

[@stephaneegger9800]

@@landendays Had to wait the proper amount of time. I went on a recovery protocol but way too early and pulled it a bit again (because it turned out it was partially torn, not sprained). Here's what I did next: - Ice + Ibuprofen for 24-36H. - Let it rest for another couple of days (until I felt confident I could perform some basic movements without causing more damage--don't underestimate confidence in yourself. If you don't feel like it'll hold, it's probably not the right time to start recovery). I then started a routine of: Dynamic warmup: - Leg swings, slow toe-touches, lying down, knee 90deg angle, and raising my foot up to stretch the hammy, then lying leg kicks--not too fast) Strengthening: - Hip Thrusts off the ground (both feet) - Hammy walkouts (very chill) + hold - Some sort of A-Skip, B-Skip Eventually, you can move all this to single leg variations and go from there.

[@landendays]

@@stephaneegger9800 cool thanks a ton

[@processuscoracoideus]

♥️

[@greganikin7003]

You probably had very very minor iniury if you could manage to return to basketball playing in 2 weeks. 2nd month is almost over for me after not a big injury… had to get down my running volume significantly

[@jaeyongoh3816]

Agreed. I think it’s important to know if the injury is actually “minor” or not before doing this routine.

[@greganikin7003]

@@jaeyongoh3816 exactly, because major trauma will not let you even walk easily

[@trappedatdisneyagain155]

I injured mine to the extent where my leg bruised considerably and I’m EXTREMELY athletic and have a strong build, 27 years old. It’s been 7 weeks and I’m finally able to jog. I’d say I had a HIGH Grade 2 strain (almost full tear). Two weeks I wasn’t even close lol. I’d say for one like mine, 12 weeks minimum before you’re running full speed but I’ll update if it’s sooner

[@greganikin7003]

Yep. I’m 12 weeks in and i don’t run full speed. Not even close to full speed. Ran 15 km yesterday in 1h 02 min and have annoying tightness since.

[@alex003paris6]

👍

[@edub3628]

Bro I can’t even stand for 2 min without having throbbing pain

[@shaymccambridge34]

Take a concrete pill pal

[@francescopetteno5238]

great video but man, fix your running

[@DiamondDave1]

5 mins in and he still has not given the program