Check out our next video https://www.clinicalphysio.com.au/post/late-stage-hamstring-tear-rehab-weeks-5-6 for the final weeks exercise progressions.
Each time we land when running the calf has to absorb 2-3x your bodyweight. The calf complex also provides up to 60% of our shock absorption when walking/running!
Having big, strong calves is a necessity to prevent injuries and improve performance especially for runners and those playing high impact sports such as netball, soccer and AFL.
Give this simple test a try and see how you go compared to normal values for your age bracket.
These exercise progressions are designed for a Grade 2 Hamstring Tear.
They should be close to pain-free to perform.
Hamstring tears can vary in severity from a Grade 1A (small, intramuscular, 1-2 weeks) to Grade 3 C (Full thickness tendon attachment rupture – surgery + 6months) so your exercise’s, progressions and recovery timeframe will vary depending on the severity.
Check out our next video https://www.clinicalphysio.com.au/post/late-stage-hamstring-tear-rehab-weeks-5-6 for the final weeks exercise progressions.
Don’t forget to include short sprints (10x40m)as part of your return to play preparation. If you can’t handle these exercises, go back to the early stage exercises https://www.clinicalphysio.com.au/post/hamstring-tear-rehab-exercises-stage-1-2
Do 10 repetitions of each, twice a day for basic mobility of the lumbar spine.
For further information of lower back pain and disc bulges, see our articles.
These are slightly more advanced exercises to perform after any ankle or knee injury for those wishing to return to sporting activities.