Pulled Hamstring Rehab: How To Manage A Hamstring Strain! | Episode 31 

Anyone else watching this the day they pulled their hamstring while icing it? 😂

Pulled my hamstring about an hour ago and these comments have my feeling optimistic about a quick bounce back, thank you guys 💪🏽

four weeks of R.I.C.E. treatment and was getting nowhere. tried these for about 10 minutes and ALREADY am walking better. you guys are bloody life savers for this lol

I've had pain running for the past four months, and nothing I tried helped (and I tried a lot) - now I did your exercises for one single day, and was able to go running today without feeling any pain. Thank you guys so much, this feels miraculous!

I’m shocked that I was feeling the positive progress of my injury the day after I did these exercises . I wish I would have seen this video from day 1! Thank you guys for everything!!

Wow!!! Strained my hamstring pretty bad playing football two days ago and thought I’d be out for at least 2 weeks…. Started these recovery exercises last night and already can lightly jog. Thank you so much!

I swear I feel like this channel and I are aligned. Whenever I start feeling a pain somewhere you guys make a video about where I felt that pain

These are probably going to come in handy. Pulled my hamstring yesterday while playing football (soccer), and I want to emphasize the working your muscles bit of advice during recovery. Keeping the area inactive for a long period of time may cause more damage, and just focusing on little things to get the blood flowing there again, and regaining sense of movement, play an important role during recovery. Thank you so much, guys. Appreciate it so very much, and I wish you a good recovery, and love and light!

Perfect timing - just strained my hamstring running. Thanks!

Great video, all i’ll add is that you guys left out a few reasons for hamstring strains: -overstriding -anterior pelvic tilt (What this means is that the pelvis is tilted forward and down in the front.) -Quad:hamstring imbalance (quad dominance) -weak glutes -tight hip flexors -poor conditioning (fatigue is a factor, this is similar to overtraining as you have mentioned)

I mildly pulled my hamstring during Covid and never rehabbed it properly, as it was just barely functional enough to be active in…after a few days of doing this….instant difference. Unbelievable. Thanks guys!

First, I'm late to the party, but since you guys actually respond in the comments and you get right to the point on your videos, you just earned a sub! Second, I just strained my hamstring yesterday while rock climbing at an indoor wall. It's a high hamstring strain, hopefully not anything more than a minor tear, and I think it's the ischial tuberosity? I was pulling myself higher on the wall with something called a heel hook. Apparently I overworked my hamstring, felt a "pop" and fell right off the wall (2 feet off the ground) and immediately felt burning. All I've done so far is isolate movement or anything that causes pain to the affected area and take ibuprofen. I'm 50 and I just re-discovered rock climbing after a 30 year hiatus and I absolutely love it. It really has become my second passion after my family, so I'm extremely mad and disappointed, especially considering that this is something my daughter and I do together! I hope to get back on the wall ASAP, but I want to take the right steps. Thanks!

Been struggling with a hamstring for the past 9 months 😪 .. Just 2 days of your recommended exercises I'm feeling lot better. God Bless you and your work.

Pulled my hamstring today, while stretching after a cardio workout. So glad I found this video!

I was playing paintball in a full sprint and about 20 feet from my destination I pulled the hell out my hamstring. To add insult to injury, my buddy's lit me up like a Christmas tree while I cried like a baby on the ground. Anywho, great video, I needed this.

Excellent hamstring stretch and workout, tore my hamstring, and have been following your rehab, thanks guys, hamstring is coming along nicely now

Love this! Had a pull years ago. Started training for a marathon. Started acting up. Recently I had an accident walking dog at trails. Having to rehab it all over. Thank you! Working the other muscles has always been something I’ve said after I had a surgery that made one of my muscles not work right. Thanks again! Look forward to looking at more of your videos

Guys - I wish I had seen this 6 months ago - it is absolutely fantastic. I had been getting guidance on my hamstring injury from the NHS physios in the UK - but this has helped me make more progress - literally - in 2 days. (Than I have in the previous 6 months.) Awesome - thank you!

Thanks for this. I'm a dancer and I can't afford to be out too long with my hamstring issue. It's the busiest time of year rn. This feels like it is going to help

3rd day post hammy sprain. It’s a first, following hill sprints on slippery snow! Thought I’d update y’all.😂 OK, I didn’t buy the rest, rest, rest method, so turned to your vid. It makes sense to actively work the hams each day. Just watched it again for stretching tips. Day 2 I even went for a 1500m light jog to test the sprain the next day, slippery as hell, so took it slow with kinaesthetic tape. Followed up with light stretching in sauna (yes, I have one at home).😅 3rd day rested hams but kept tape on, continued icing, then removed in the evening. Took a shower, started a recovery regime based on this vid. Debating whether to test hams tomorrow and aim to run longer with tape, followed by light massage. Wish me luck!🎉

Love that this is a little more advanced than some of the basic PT videos out there; also love the emphasis on transitioning back to running. Would love to see similar advice for sport (basketball, soccer, etc.)

Thanks guys! Recovering from a Hami strain. It recovers, I go too hard and I feel it again. Need these exercises to strength it. 👌🏼

49 year old playing open men’s div 1B soccer…pulled hamstring 1 month ago and finally hitting weights and jogging. Been 15 years since my last hammy tear. Great advice on this video. Looking forward to hitting the field in the next couple of weeks and competitive matches soon thereafter.

Genuinely appreciate this. Lifelong tennis player. Never pulled a hamstring before today.

I pulled my hamstring sprinting a few hours ago. When should I start these exercises, how often should I do them, and how long should each session be? I have a major tendency to over-do things, I would love some specifics. Side note, your channel is INCREDIBLE. I'll be watching everything you make.

VERY HELPFUL. SIMPLY A QUESTION OF IMPLEMENTING INTO MY EXERCISE ROUTINE. After reading some of the other comments, looks like I am headed down the right path. Many thincks for your video.

I pulled mines on Saturday doing a game, but right now I’m feeling good it’s feeling way better thank you 🙏

Really appreciate the explanations and demos in this video. Majorly tore my hamstrings about 2 & 1/2 weeks ago (bruises and all) and am cautiously working my way back to full mobility. Hamstring tears are no joke! Thank you for showing how to properly progress each movement. I’ll be working on it!

Thanks! Will definitely try these. I hope it works. My weekly physical fitness routine comprises of 3 gym workout sessions ( broken into 1-hr each day, full body-upper-lower) and 1 day basketball (sometimes 2 days) at a rec league level. I intermittently feel this pain (tolerable) either on my butt or my hammy. Also occurs when I drive long distance or get stuck in traffic for a long time or when I stay glued on my seat too long while working (researcher and content writer). I've I've actually been using those bubble cushion seats in the car and on my computer chair. Also use my foam roller or electric heating pad from time to time.

Just tweaked my hamstring for the 3rd time in the last month. I warm it up well and run effortlessly for the first mile or so. After the first mile my left hamstring tightens up and pulls a little bit. Its starting to feel like i'll never be able to run fluidly again. I'm going to try these exorcises, hopefully they'll fix the problem. Thanks for creating this.

This helped so much!!! I was beginning to fear that I may need to go see a doctor.

Thanks for the help, guys. Just tweaked my hammy last night (and was told it's nothing like Tweaking in Miami). Hope to be back running soon.

The hamstrings pain started today, and I did this before bed, and omg, thank you so much. It worked 💪

Thanks for the video guys, I pulled a ham two weeks ago...decided to sprint at the end of my 6mi trail run and the next day my posterior lateral lateral knee area was bothering me. Tried resting for 10 days.. then tried to run a few days ago and it felt good. Completed 3mi on the road. Then 2 days after that run I went to the trail to see how my leg would do, 1.5 miles in I had to stop and hike back. May have made my ham worse ( pretty sure it's my biceps femoris)..this video was very insightful, the discussion about the deceleration through sprinting was on point with how I hurt myself...super thankful for the information, keep up the good work!

These exercises helped me recovery within 2 weeks! Thank you!!

Great video, I’ve pulled my hamstring on my road bike. How many reps and sets do you recommend for each stretch.

This just answered all my questions that I couldnt even find on the web. Thanks.

Just the video I need, I’m a dancer and pulled my hamstring while doing my splits and it hurts so bad 😬

Thanks bro i been pulled out my hamstring 3 months ago and today i found this video and i feel much better thanks❤️

Nice video like always guys, Saludos desde Chile

Tweaked my hamstring this morning and I am running the Chicago marathon in 4 weeks. Glad I found this video and hopefully I’m running that race!!

I’ve been doing this routine for a couple days now and my hamstring has already loosened a bunch and it’s not as sore anymore. Hopefully I will be ready for my track meet!

Love this video. I am a physiotherapist and I've been seeing many school athletes with "pulled hamstrings". The scary thing is that their coaches tell them to stretch the hamstrings 😳 I find that isometrics, glute work, and fascia release around the hip (including anterior) help a lot. The only thing I struggle with is to progress their rehab into function, and getting them back to running. So thanks for your advice! 🙏 Love your channel!

Great video. I’m on day 6 of hamstring pull recovery and this is will help a lot! Thank you!

Thanks for this video guys. I'm a 32 yr old male currently on active duty in the US ARMY. I pulled my hamstring playing football. Hopefully this video will help me recover and get back to running

I haven't really ever pulled my hamstring but I just became strangely aware that I wouldn't know what to do if it ever happens. Thanks for this video! All the best 🙏🍀

Zion could use these tips

Thanks guys, pulled my hammies 2 days back over stretching during an Ultramarathon. Just did your dynamic stretching last night and im alot more mobile than i was! Thank you!

They have Nike Metcons on so you know THEY KNOW what they are talking about.

I partially tore my hamstring 4 months and reinjured it 2 months later thinking it was healed when it wasn’t. I feel no pain whatsoever while running or walking, but the following days it comes back with a vengeance. Makes it very difficult to gauge when it is actually healed as I don’t feel any pain during exercise. Been doing everything I can, praying it goes away soon 😐

I injured my hamstring as well as glute when I was hiking and tripped on an exposed tree root Wednesday before Thanksgiving. I managed to catch myself with my opposite leg but it was fully extended by that time, and then had to intensely strain to get up to standing position again. I immediately had intense pain and could not even walk. I couldn't lift my foot up off the ground. I had extremely intense spasms when I tried. Does this sound like a tear or just a strain? Btw I am 74 years old.

Thank you for making this video. I have a hamstring strain and it feels much better after doing the exercises for 10 minutes! I have subscribed.

Sharing these with my daughter who’s been dealing with a nagging hamstring problem. How many reps should she do of each exercise?

Antagonist training, iso , then dynamics to weighted dynamics. I've got this .

HI! I was doing unweighted SLDL to help with lower back rehab (I was substituting the SLDL for the exercise you demonstrate at 3:16 of this vid because that exercise kinda 'destroys' my left knee due to no cartilage behind left knee cap, so any leg extension-type movements cause quite a lot of pain; but BTW I could feel that exercise was a good movement when done with my undamaged right knee) and wow, the left hammy pulled quite hard and suddenly. Good video you have here, thank you for your efforts. Just wondering it you have an opinion re my pulled hamstring from SLDL for lower back rehab.

Blasted my hammy a couple hours ago. Immediately came to see if you guys had a video. Thank you!

Is heat a good thing when your hamstrings are really sore? Feels like every time I try to stretch, feels like it's going to cramp up?

After I watched this video - I have been doing the Hamstring exercise and I can now walk with out have to stop stretch my knee. thank you

Tweaked my hamstring a little last Thursday and I’ve already been feeling better the day after .. I’m giving my self 2 weeks to not sprint and just take it easy .. do you think I’ll be ok ?

Very good explanation and demo. Showing regressions was also helpful. This allows for progression without becoming frustrated. Very good information that is presented in an interesting way. Thanks

I wish you broke it down in sets and days, like how many of what how long. But the exercises make sense. Will begin right now.

Honestly, every body pain I've had in the last week you all randomly have a video for. My thoracic and thigh thank you. P.S.A. ALWAYS STRETCH BEFORE SPLIT TWERKING.

Ah yes some good ones here. I am 68 and had to slow down my kicks on the heavy bag a bit...Slight strain mid way hamstrings last Thursday. Might be back to biking this week....Want to resume full kicks too-Jeet Kune Do- Wing Chun and Muay Thai too. Nice work guys. Totally agree you can't stay still!!!! LOL I can't anyway too much Qi! Have to see a sports orthopedic this week anyway for some shoulder issues so this will also help out.

Thank you so much for this🙏🏻🙏🏻🙏🏻 prepping for TKD test so needed this

Ugh I strained my hamstring today. Felt a pop while single leg curling. Initially it didn’t really hurt I just felt pressure. As I finished my workout (switched to back and biceps) the pain increased. Now I’m home icing and trying a few of these. I’m hoping it’s not too serious and these will help me get back to 100% ASAP. Thank you for sharing! 🦵🏾

I injured my hammies today doing leg curls, when i first started the workout it was painful the more i did it the stronger it got! I really appreciate it! Will stick to this for a week so wont miss another leg day! Hopefully will be lifting 100% again

Just pulled my hamstring running routes with my son now waiting till I can do these workouts

Thanks I was a hurdler in college and just want to get back the hamstring strength. Great advice and reminders

Thank you! Excellent video Looking forward to applying your protocol. I strained my glute hamstring attachment doing an exercise I always do on leg day. Booo! Guessing a better warm up and more consistent post exercise rolling and stretching would have prevented this.

These exercises really relieved the pain. Thanks so much!

Pulled my hamstring 2.5 weeks ago. Wish I saw it sooner but glad I saw it when I did.

Im pretty sure I tore my hamstring fairly badly doing a heel hook while rock climbing (about 4 loud popping sounds and immediate intense pain). I couldn't walk without poles for a few days (probably should have gotten crutches). I saw small improvements in the first week but could barely walk. My entire hamstring (back of leg) was a giant deep purple bruise after 2 days. At the 2 week mark I noticed significant improvement and now 2.5 weeks it seems like a small strain. Loved the isometric exercises, the later stuff (in the video) made me cringe at first even thinking about doing them and now I can actually do them. I thought I would months out but am happy to be almost pain free at 2.5 weeks. I will scour your youtube vids for any labrum and shoulder tips for my upcoming shoulder surgery. Thanks so much for these!

I am not certain if I have a strain or something pulled. I performed deadlifts about 3 weeks ago. I was asked to demonstrate a glute press machine and when I raised my leg creating a knee flexion, I got a cramp and I feel the muscle roll up on itself (like pulling on a curtain string and it shoots up). The muscle has been stiff/tender but still capable of functional movement (just overactive when squatting, etc. or bending the knee/ remaining bent when seated and tender when extending leg). There isn't any discoloration and I cannot determine inflammation given my leg muscles. There is a knot feeling. I have applied heat on it to further induce a pooling of blood (pseudo-inflammation) and this, plus active stretching, helps with a contract-relax cycle. Motion is lotion but I don't want to overdo anything.

I'm still recovering from my injury since last summer😥 I'm faster this year but I can still feel the pain while running. This might be the time I'm actually hurting compared to the previous years. Even though I ran x country since elementary to college, I didn't know much. Thanks🙂

Laying down icing my hamstring as I write watching the video 🥲. I was sprinting with my daughter and wife at the park playing around and while sprinting I felt like a pull and pop.

I pulled my Hamstring 3days ago playing football, I was not able to walk when it happened. The next day I was able to limp around and then today my walking improved alot but still not fully recovered for walking. I did an 8 hour shift at work and its now much better. Got home started searching exercises I can do and honestly this was instant pain relief I can finally walk normally and it seems as though I might be fully recovered within the next week or so.

This is so helpful! I'm only 39 but play flag football and forget that I'm not 29 anymore 😅😢. This will help not only when I pull a hammy but help prevent injury in the first place 🙏🏿

Am about two weeks in an the pain is now easy in up thank GOD

Pulled my hamstring doing a 200m sprint on Saturday. Went up my leg like a lightening bolt!! Been doing ice and ibuprofen since… will give these a try!

Terrific video guys….pulled my hamstring two weeks ago and have been icing and using massage but limited movement until you video…..A big personal Thanks !

Thank you so much! Your guide really helps a lot ❤️

Mike was killing it!

I have had hamstring issues for awhile I'm 37 have been playing basketball for a long time and each time I play my hammy hurts sucks so I'll try these for sure

Thanks for sharing, I tore my hamstring about a month ago playing soccer. What happened at that time was that I felt as if someone kicked me in the back of my thigh after accelerating. Fortunately, although there was pain, it did not affect my movement. These days, I just did some basic stretching exercises and thigh exercises. Muscle strength training. After watching your video today, I am going to start re-creating my training plan😁😁😁

This was super duper helpful, thank y'all so much! Exercise is medicine.

Thanks Guys.

Thank you for this, I'll try the most conservative exercises first. This is the first time I've heard the warning against static stretching. That makes sense.

Just came across this video and after doing the exercises, im feeling improvements already thanks 👏🏽👏🏽

Just pulled it .. hopefully I’m back in one week 🤞🏾

Hey guys, I tore my hammie while I was on my "road to 405lb conventional deadlift" while lifting 305lbs at that moment. I felt the pop on the 5th rep of the set and even tried a 4th set with 325lb but ended up with only 2 reps completed (you can see the video of my injury on my channel) I got an ice pack from front desk right away and saw my doctor after leaving the gym. Got prescribed anti-inflammatory to take twice a day. Ive been slowly rehabing it, but will definetly incorporate the stretches in your video. I can walk on it, but haven't gone back to leg day or deadlift day since it tore. Only yesterday was my cardio focused day where I did 24 minutes of stair climber machine on lv 8., rest and another 7 minutes on lv. 10 (I've been prepping to climb the stairs at the CN Tower for WWF) and there was no pain or any kind of discomfort. Thank you for posting this video and I'll utilize the stretches shown 🙏🏻🙏🏻

Just messed up my hamstring playing softball, great video guys!

Pulled my left hamstring on 3 March 2022 while doing walking lunges. Stopped doing any hamstring related excersizes (lunges, squats, leg curls) for two weeks. Hamstring felt better, so decided to start with normal routine on on Saturday (19 March 2022). Did leg curls and had no issue, however when I started doing squats I felt a slight niggle, so skipped walking lunges and only did leg extensions. Felt okay after that. This past Tuesday I started with leg curls and then went over to squats. During leg curls I was perfectly fine, no pain no feeling of strain, however when I did squats I could feel my hamstring and it didn't feel good. I completed my full leg workout (basically through the pain) and ended with a sore hamstring yesterday. Today, I did leg curls again, no issue whatsoever, but skipped squats and lunges. Still have a little discomfort in the hamstring though. My question is, do I completely skip squats and lunges for a few weeks or do I rather go lighter?

Hi guys, awesome tips n hope its gona help me for my two yrs hamstring stained n back to soccer field..

Badly pulled my hamstring 2 years ago, stopped playing football and only done weight lifting. All was going well until last week I returned to football… and I’ve re pulled my hamstring! Was like a popping sensation and almost like my hamstring vibrated. Currently feeling like I’ll never get to play football again as I can’t stop my hamstring from hurting

I'm a sprinter and last season in the first meet I pulled my right hammy and it ended up being an insane season.

Great advice and exercises. Too many people just stretch instead of isometric and eccentric loading.

Great information, I tweaked my hammy playing softball….good info on the micro progressions. I’m starting immediately.

You just earned my subscription. I pulled my hamstrings and was having a hard time walking. Hurt like hell but your recommendations worked like magic. I intend on incorporating your stretching on a daily basis. Thank you soooooooo much for the relief.

Vintage SNL Ace and Gary Cartoon comes to mind 😂

It's been a year since the injury and I still feel it when I sprint