Phase 3 hamstring rehabilitation

Phase 3 of hamstring recovery bridges the gap between rehabilitation and full function - or return to play.

This phase involves higher loading of eccentric exercises, in particular bodyweight or weighted nordic curls.

The strength program should start to resemble what the individual was capable of prior to injury. There is also the inclusion of plyometric exercises to expose the hamstring tissue to higher velocity contractions.

For those playing sports or returning to running, the rehabilitation will involve running at max speed by the end of phase 3.

To enter phase 3, an individual should be able to demonstrate:

• A symmetrical active straight leg raise test.

• Pain free isometric contraction of the hamstring in prone lying position.

• >15 single leg hamstring bridges (depending on ability to do so beforehand).

• Ability to run at moderate speed

• For some, we will also test their capacity to perform single leg eccentric sliders.

Here are the exercises we suggest in the third phase of a hamstring rehabilitation program:

• Single leg RDL (landmine)

• Bodyweight Nordics

• Tantrums (with swiss ball)

• Kettlebell swing

• DB step-up