Phase 2 hamstring rehabilitation

Phase 2 of hamstring recovery incorporates some rehabilitation exercises with increasing complexity to challenge the hamstring muscle to aid in the healing process.

These exercises aim to strengthen and restore mobility.

But, to progress to this new phase of rehabilitation, certain achievements should be reached.

In relation to the exercises outlined below, here is a guide to suggest you can move onto the phase 2 exercises:

• Pain-free knee extension stretch

• Less than 3/10 pain with isometric contraction

• Ability to perform >10 single leg hip thrusters

• Ability to perform >10 swiss ball sliders

Isometric contractions don’t feature in this phase of rehab. The eccentric exercises are progressed, and weighted exercises such as a hip thrust (bridge) and RDL are introduced.

Phase 2 exercises:

• TRX slide-out

• Bridges (double, single and weighted)

• Assisted eccentrics (single and double)

• RDL with long eccentric phase

• Band-assisted Nordics