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Hi Tommy-back again (you really helped with my quad injury!) it appears I overdid it a couple of weeks ago and played 5, 25 minute football matches (smaller pitch, 7s) and a week later was playing again and after about an hour heard a pop in my lower calf and went down-it was diagnosed as a Achilles strain (definitely not a rupture) where the tendon fans out to meet the lower calf muscles So-can I safely do the exercises in your Achilles pain video? Or, what would you suggest? Many many thanks!!
@newripper24 good man you keep pushing yourself anyway 😅. Yes these exercises are fine ( No hopping / jumping yet ok) even the straight leg calf raise on its own will help to be honest. You just need to figure out the dosage yourself. I'd do as much as possible every second day
@@painandperformanceclinic fabulous, thank you so much! Will do, I'm pretty geeky with this stuff - 'cause it works! (btw, we won the little 7s tourney I mentioned!)
Hi there, great video. Football player here, off the pitch due to groin pain for > 8 months. For the flat leg squeeze I feel instant pain with the slightest squeeze. Should I wait with this exercise until I have no pain or squeeze anyway? Have tried many exercise routines over the past months and can already do stage 2/3 exercises like running and lunges almost pain free, but the stage 1 isometric are still painful. What would you recommend to do? Thank you!
@painandperformanceclinic because you said that hamstring problems could be come from different parts of the body...maybe hips...maybe foot....and I was interested about foot.
@donatellaquerzoli2575 Yes. Your body will try to get the job done. An issue somewhere doesn't mean we lose all function, other areas will compensate, our systems/ bodies adapt, and can end up applying more stress somewhere else so you can get pain somewhere but the cause of the pain might not be that area.
Thanks a lot this is for me. It makes sense the way you explained my low hamstring its been bothering me for a long time and im a competitivd road cyclist.
Thanks so much for this video! I’ve been doing the exercises for about a week now 8:39 and am looking forward to getting back to 100%! Quick question- how can I start incorporating yoga? I know I am not supposed to be doing deep hamstring stretches but is mild stretching with bent knees okay? Prior to my injury, I ran 20-25 miles per week, lifted weights 4 days per week and did yoga 2 times per week. I have been doing yoga for 20+ years and I’m very flexible so I know I have to be careful not to overdo it on the stretching. Thanks in advance for your help!
Hi there! Thank you so much for posting the video. I am an amateur soccer Player in my late 20s who strained his hamstring tendon attached to the fibular head nearly a year ago. I have had good days and bad days since various doctors told me I have structurally fully recovered. Going upstairs can still be very challenging for some days and I have been having tensions around the front knee or where the quad meets knee but no pain. Maybe some tightness around the injury area. Any thought or any customized exercises you'd like to consider? Thank you so much and I would follow your rehab!
This means you need to do a lot more than you are doing. Do this rehab but also add in lower body strength work or look at my video on hamstring return to play.
Hi there! Thank you so much for posting the video. I am an amateur soccer Player in my late 20s who strained his hamstring tendon attached to the fibular head nearly a year ago. I have had good days and bad days since various doctors told me I have structurally fully recovered. Going upstairs can still be very challenging for some days and I have been having tensions around the front knee or where the quad meets knee but no pain. Maybe some tightness around the injury area. Any thought or any customized exercises you'd like to consider? Thank you so much and I would follow your rehab!
Hello, how are you? Ok, you can be structurally "recovered" and have ongoing pain. So what it means is you need to do more to help that leg. Can you please follow this program above 3 or 4 days a week and maybe add in some other gym based exercises to strengthen the leg. I know it seems counterintuitive, but you need to do more on the sore leg in order to get rid of the pain. Look at my hamstring videos and lower body gym program videos. The band exercises above to strengthen hips can be done early each day to help with daily issue but do a proper gym session every second day. That ok?
hi Tommy, I wanted to first and foremost thank you for your advice on rehabbing this area of my hamstring that has been causing me pain for the past couple weeks. I overloaded it doing hamster curls on a machine because hamstrings have been one of the muscle groups that have been neglected overall others. I train as a athlete. I do sprinting, karate and play soccer on a regular basis and this causes for doing sharp and quick movements so needless to say this injury has taken me out of doing these activities. My first reaction to this injury was to just rest for a couple days and let things pass to allow a normal recovery process. after a few days had past, I realized that this issue was bigger than I had previously imagined. I did feel small pops nothing too major, but enough for me to be alarmed, and if there was some soreness and tenderness in that area on the interior backside of the knee were that tendon or muscle will be located. after looking at several different physiotherapist videos on how to rehab this tendon I ended up on your channel. The exercises that have been shown in your video have greatly helped me with the rehab process. I’m currently at a stage where I can do the tapping on the wall. and the 45 second holds as well as I can do the lunges with weight, and I am currently back to running, but not at a full sprint, but the recovery has greatly improved my athletic performance. my plan is to continue doing this rehab. It has only been a week, but I will continue doing it until I am back to sport. I also want to mention that I have been doing other things such as foam rolling that area and I have also been using Kinesio tape to help with the inflammation and pain alongside with your guidance. also icing the area, Has also been something that I have been doing. Tommy, I want to thank you again. And I also made a short video on my TikTok that I would like to tag you in, with your permission, if you have a TikTok page. I will keep you updated so that others can be informed on the progression of this recovery. sorry if the grammar is off. i used speech to text 😅 Cheers!
@Ronnie_Prada thanks so much for the message, I really appreciate it. I'm on Instagram but not tik toc but thanks anyway. Ok, please look at my other video on return to play hamstring. It will also really help you ok. Any questions just let me know 👍
I'll give this a try. I hurt my quad from bowling of all things. I have pain in about my whole upper leg. I also have a bump about 6 inches down from my hip. Must be where I hurt the muscle as it is tender as heck. How long to get back to bowling? I have to pay for league even if I'm out hurt. My team needs me. lol
Hi Scott. If you are diligent and do this rehab and progress into phase 2 rehab next week or in 10 /12 days, you should be back in a month. There is no point in touching the tender area, and don't stretch the quad. Follow this video and the next one.
Just wanna drop some extra appreciation for Tommy’s video. I’m 35, had a grade 2 tear and play football. I followed the program meticulously as prescribed and have been back on the pitch stronger and somehow faster. If you have a grade 2 tear, follow this program and it will be well worth it. Do the work! Thank you for the high quality work Tommy, legend mate 🙏🏽
John, thank you so much for the comment. I really appreciate it. If you need any help with any other injuries, just let me know, and I'll repeat the process, ok?
Great video! How long on average from start to finish to get back to football? Also if i feel no pain how many weeks should i wait until starting a new stage?
Hi Tommy, just wanted to say thanks. This healed my hamstring, which I’ve been dealing with since March. Two physiotherapists couldn’t help me. Thank you so much. I’ve been doing this plan for two weeks and it’s nearly solved. Still going to continue even if it feels 100%. Keep up the great work!
@@painandperformanceclinic for a mid calf pull, what should I be doing? There is no bruising, but has a bit of a shooting pain if I point my feet. I can jog on it. I think it was an overtraining injury, so I’m wondering if I just need to stay off it for a bit?
@jeremykolodziej2472 hi. Yes that's the approach I'd go with. Stay off the calf as in don't stretch it and for a mid calf issue I wouldn't load it up with calf raises. Train around it in gym with gotlblet squats or deadlifts etc etc, no direct attention to the calf, leave it alone for 10 days. Then Jog every few days if you find that that's tolerable
Thank you for the video! Question, I deadlifted two weeks ago and had some pain the next day but almost none 48hrs after. This week I deadlifted again and had some slight pain the next day but very little to none 48hrs after. I should note the pain the day after this week was significantly less than last weeks pain. Although deadlifting still causes some discomfort should I still do that exercise considering the pain after seems to be in a downward trend. Or should I alternate for something else that maybe doesn’t cause pain in the area the next day.
Hiya, I’ve had this injury since last year and in physio the whole time pretty much. I’ve come far but still not there yet. My question is when to incorporate stretching. It turned into a tendinopathy after I was initially told to stretch it along with strengthening and when I implement stretching it’s not ready for that. To be honest over the whole rehab journey now my other leg isn’t really comfortable with stretching either. When do I implement it? And how often to implement calf stretches? (It took me a long time to be able to stretch my calf again but I sometimes wonder if I overstretch it) Thank you so much 🙏
Hi. You don't need to stretch it. You don't need to stretch. And you said stretching annoys you a bit. You need to follow the advice in this video and return to running at an appropriate pace. Please see my other hamstring videos. Any questions let me know
@@painandperformanceclinicthank you so much for your reply 🙏 I’m mainly confused about when it would be safe to incorporate it again in the future? How do I know when it’s ready / or is this thing gonna be a permanent no stretch? I guess I just want to know when it will be fully normal and I can do exercise videos or Pilates without having to worry about
Also I wanted to add that I did this injury by doing a side lateral lunge stretch whilst doing wall Pilates, I squatted too low on the bent leg and went back too far. It was because I was already feeling the tendon pull whenever I did it anyways so I RU-vidd the correct form and I just went too far 🤦♀️ But yeah this was a grade 1 micro tear from an overstretch which turned into this long term thing. I couldn’t even walk straight at one point and my sciatic nerve was really inflamed. It’s been such a journey. But yes I get worried I won’t be able to treat it like the injury never happened, by running and yoga and working on flexibility. Thank you for your help and these incredible videos 🙏 this injury can be so confusing and it’s the most emotionally draining I’ve ever experienced, and physios aren’t always clear on why I’m getting random aches in areas after the rehab exercise, because now after so long my uninjured leg is struggling and is weaker and can even struggle with similar aches despite me doing the same exercises on it. Okay sorry backstory over 😅 I just wanted to share the context. Thank you so much 🙏
Thanks so much for the great content. I'm a football/soccer player. It has been 2 weeks of rehab and I am starting to do half copenhegans and lifting moderate weight. I don't feel ready for full team training sessions with max effort but would it hurt me to start working on the less intense team work training (warm ups/passing variations/finishing)?
Hi thank you. Yes you could do it that way you have suggested above . That's one way. I think you probably need to do a bit more or certainly maintain rehab as you return. Have you looked at the 3 video series I did on this topic? Here is one video...ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Dkzkd1wFyyo.htmlsi=WjuPaD6RvS0_2tnM It addresses lots of the pitfalls people fall into with this injury, I hope it helps.
@@painandperformanceclinic Yes I have every intention to continue the full rehab process. I was just curious if I could incorporate some basic soccer drills while I continue rehab to prevent rust or if that was going to put me at risk for further injury
@makariosabader4197 ok no you don't have to wait until you are 100% pain free. See skill work as part of your rehabilitation. Your groin does need to be able to withstand it so warm up very well, start small, monitor 24 hour response. If you can do a half Copenhagen you can go kicking the ball 👍
I’m military and sadly have been dealing with this for over two years with physios unable to figure out what’s wrong. My hamstrings aren’t weak , I’m deadlifting and squatting decent weights but when I run, after maybe 10-16 minutes my lower tendon starts to hurt until it gets worse and worse. Really stuck on this onr
Hi @chrislee2483 ok let me help you with this one. We need to look at what you are doing ( and maybe aren't doing) in terms of gym exercise specifics and overall load, including running. Can you give me a typical week of exercise for you? Thanks
If you're here b/c you just strained your quad, you're in the right place. Spot on PT for getting you back to your sport. I followed Tommy's 3 phases diligently, and was back to sport fairly quickly. Subscribe to this channel!!
@xiauddin2842 yes. You havnt enough done to fully powerful kick the ball. The next video in this sequence is called return to play ....you need to move onto that section. I would also continue to kick as part of your rehab but at 50 or 60% power as a starting point kicking it against the wall maybe. Also make sure you work the quad well before kicking. All that make sense?
I gets hamstring cramps when i try to do the leg curls (curl the legs trying to touch the butt, while standing) for both my legs. Will these exercises helps ?
Hi. @lisakwek500 you may need to focus on these exercises instead ok ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9XKPG156Pf8.htmlsi=DOXHLR1pIZlmAT72
Yes following through on these few phases would be the approach to help recover from a hernia issue. I will do a specific video on this in the future but follow the plan here to help ok.
hi mate i thjnk i have this problem of distal hamstring tendinitis i know u have said to other people u don’t know the time it takes to heal but if u had to give a rough idea of how long it would take from doing this rehab how long would it be
@seby3003 hi 👋. It's not purely dependant on time. It depends on factors like your diligence to rehab....how sore you are...how long you've had it....the activity you need to get back doing....conditioning levels.....sleep and lifestyle factors can impact recovery too
Great video. But are there any recommendations for delaying starting the rehab My pain started in the middle of thighs, and it felt more like a muscle soreness, and starting the rehab 1/2 days later, but now it moved to the back of the knee and I feel now a very sharp pain like some nerve pain, even when I'm walking.
@Raulviitor1, it sounds like you did too much too soon. Ask yourself if you have upped your load lately in terms of intensity, frequency, or volume. Maybe you need to work around the hamstrings over the next week as opposed to try to load them up specifically
Just don't lift hips as high. 6 inches is fine. Also it's just your low back working and if you feel it it's more a sign that you need to do more to loosen out the low back area. I'll attach a video link to complete
@mylesdurham-v9p if you have no pain, you are doing the rehab and the runs then yes. Please re-listen to the video and the other ones on return to play hamstring ok
all of my distal hamstring pain has gone but i still feel cracking sometimes down into my calf/tibial muscle where my biceps femoris runs down is this a bad thing or am i still okay to return
Hi. Yes Nathan, adductor tendonopathy is another name for this issue. This is exactly the protocol to follow. Any questions please feel free to reply to this.
i just don’t know what to do anymore i was getting to a point where i had no pain and randomly i’ve started getting really bad pain in a deep lunge position which i couldn’t lunge with weights this whole time
Hi Myles , have you looked at this video and followed the plan and advice? ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5H3t9s66iRs.htmlsi=Jfz0aHPMlWi3dfEM
@@painandperformanceclinic yes i was doing them for 2 weeks i’ve had this for around 2 months and it started to feel great i thought i was ready to come back but for some reason i now start feeling a sharp pain when i go in deep lunge position with my injured leg forward and things like walking up stairs which is weird because they are pushing movements and it doesn’t hurt when curling at all
@mylesdurham-v9p ok get back to them and just avoid that lunge for now. Start from the glute/ hip down, do all the exercises you can do that don't annoy it, avoid the ones that do annoy it for now and do it for several more weeks.
@@mylesdurham-v9p if it doesn't cause too much pain you should be running as part of your rehab yes. Warm up well with rehab first and then jog. Find the pace and volume you can cope with.
So what if I went through all the rehab, got to the point where I could do the skater jump, but then the groin seems to get re-injured again upon returning to sports/squats? What would your advice be in that scenario?
@trevthegamedev ok, yep no way is that approachgoing to work. , that's literally the main point in the video series. I'd recommend following the plan ok 👍
Great video. Thanks for sharing. It's a timely upload for me after finding your channel last week. I suspect I have irritated my hamstring tendon on my inner knee after too much stretching trying to help a popliteus strain (recommended by physio). I'll incorporate these strengthening exercises and cut out the stretching.
@mylesdurham-v9p it depends, have you done the rehab and some running sessions? It's fine to feel a twinge. Light gym work can help and gradually increasing your training over the next few weeks. So yes you can continue as long as you do things right- pitch days, rehab days, rest days. A slight sensation is fine.
@@seby3003@newripper24 its unlikely you pulled it again at 40% pace but tbh just ensure that yiu are doing the strength work with enough intensity, it should be challenging. Warm up well before runs and start at a pace you can tolerate. If you are doing the strength work consistently you will progress with the running. Maybe do gym day, rest day then run day so your quad isnt fatigued when running..
