A hamstring injury can have a major impact on your daily activities and sports performance. It is therefore essential to know how to treat a hamstring injury and which hamstring injury exercises can contribute to effective hamstring injury recovery. In this article, we discuss in detail the treatment of hamstring injuries, including the Askling Protocol, and answer the question: “Hamstring injury, what to do?” In addition, we address hamstring tendinitis and hamstring tendinopathy, and how specific hamstring tendinopathy exercises can help in recovering from a hamstring injury.

Did you know that the Nordbelt An essential tool in treating a hamstring injury? Discover how this device can speed up your hamstring injury recovery and support you in healing your hamstring injury.

Treating Hamstring Injury

First Aid: RICE

In the case of an acute hamstring injury, it is important to immediately apply the RICE method (Järvinen et al., 2007):

• Rust (Rest): Immediately stop the activity to prevent further damage. This is a crucial first step in treating a hamstring injury.

• IceApply ice to the affected area for 15-20 minutes to reduce swelling and pain.

• Compression (Compression): Use an elastic bandage to minimize swelling and provide support to the hamstring.

• Elevation (Elevation): Raise the leg to promote blood circulation and reduce swelling.

Medical Treatment

After first aid, it is important to seek professional medical help for a proper diagnosis and further treatment of the hamstring injury.

• Diagnosis: A physiotherapist or (sports) doctor can assess the severity of the injury and create an appropriate hamstring injury recovery plan.

• MedicationParacetamol and NSAIDs can help reduce pain and swelling, which contributes to the recovery of the hamstring injury.

• Physiotherapy: A physiotherapist can offer a tailored program with hamstring injury exercises that focus on strengthening and stretching the hamstring.

Hamstring Injury Recovery and Exercises

Exercises for Hamstring Injury

Performing specific exercises for a hamstring injury is essential for effective hamstring injury recovery. These exercises help in restoring muscle strength, flexibility, and functionality of the hamstring. (Hickey, 2022).

• Light StretchStart with gentle stretching exercises to improve the flexibility of the hamstring without added strain.

• Strength training: Perform strengthening exercises such as hamstring curls and bridges to increase muscle strength.

• Balance exercises: Improve stability and coordination with exercises that engage the core muscles and lower limbs.

Regularly performing these hamstring injury exercises helps in recovering from the hamstring injury and reduces the chance of recurrence.

Tip: The Nordbelt makes it possible to perform the effective Nordic Hamstring Curl at home, an exercise that has been proven to help with hamstring injury recovery.

Askling Protocol

The Askling Protocol is a scientifically based rehabilitation program specifically designed for hamstring injuries. It consists of three specific exercises aimed at promoting a safe and rapid recovery from a hamstring injury (Alonso-Fernandez, 2021).

• Extender: An exercise that focuses on improving hamstring mobility without overloading.

• DiverThis exercise strengthens the eccentric strength of the hamstring, which is crucial for hamstring injury recovery.

• Glider: Focuses on improving control and stability during movements that strain the hamstring.

Following the Askling Protocol can speed up the recovery from a hamstring injury and reduce the risk of future injuries.

Treatment of Hamstring Tendinitis and Tendinopathy

What is Hamstring Tendinitis and Tendinopathy?

• Hamstring Tendinitis (also called hamstring tendonitis): An inflammation of the hamstring tendon, often caused by overuse or repeated stress.

• Hamstring Tendinopathy: A chronic condition in which the tendon undergoes degenerative changes due to persistent overuse, also known as hamstring tendinopathy.

Treatment

Treating hamstring tendinitis and hamstring tendinopathy requires a targeted approach to repair the tendon and prevent further damage.

• Rest and Activity adjustment: Reduce or avoid activities that cause pain to give the tendon a chance to heal.

• Physiotherapy: A physiotherapist can offer specific hamstring tendinopathy exercises that are aimed at strengthening and restoring the tendon.

• Eccentric Exercises: Exercises such as the Nordic Hamstring Curl are effective in improving tendon quality and function (van der Horst et al., 2015).

Important: The Nordbelt is an excellent tool for performing safe and effective hamstring tendinopathy exercises at home, including the Nordic Hamstring Curl.

Hamstring Injury: What to Do?

If you are dealing with a hamstring injury, it is important to take immediate action to promote the recovery of the hamstring injury.

• Early Intervention: The earlier you start with the proper treatment of the hamstring injury, the better the prognosis.

• Professional GuidanceConsult a doctor or physiotherapist for a customized hamstring injury recovery plan.

• Consistency: Follow the treatment plan closely and perform the recommended hamstring injury exercises regularly.

• Prevention of Future Injuries: After recovery, it is important to take preventive measures, such as integrating the Askling Protocol into your training routine.

Conclusion

Effectively treating a hamstring injury requires a combination of rest, targeted exercises, and professional guidance. By applying methods such as the Askling Protocol and performing specific hamstring injury exercises, you can accelerate the recovery of your hamstring injury. Additionally, it is important to pay attention to hamstring tendinitis and hamstring tendinopathy, and to perform the correct hamstring tendinopathy exercises for a full recovery.

Take action today! With the Nordbelt You have a powerful tool in your hands to effectively treat your hamstring injury and prevent future injuries. Start integrating these exercises into your routine and take steps towards a stronger and healthier body.