Evidence-Based Hamstring Strain Protocol: Which Exercises + Exact Progression
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- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
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In today's video we go over, Evidence-Based Hamstring Strain Protocol: Which Exercises + Exact Progression:
Are you a physical therapist frustrated with hamstring strain patients who keep re-injuring because you’re scared to push them too hard… or losing the entire season because you’re being too conservative?
You know the dilemma:
❌ Push too soon → 50%+ re-injury risk
❌ Hold them back too long → they miss games and lose trust in you
In this video, I break down the 2020 Hickey et al. study that finally answers: “How fast can we actually progress athletes after a hamstring strain without increasing re-injury risk?
”You’ll get the EXACT exercise progression used in the study that allowed the “acceptable pain” group (≤4/10, tolerable) to:
✅ Reach higher-level exercises significantly faster
✅ Achieve longer biceps femoris fascicle length
✅ Build greater eccentric hamstring strength
✅ Return to sport quicker — with NO increase in re-injury rate
TIMELINE:
- 0:00 - Intro
- 0:15 - Why Do We Care?
- 0:48 - How Hard Can We Push?
- 2:05 - Phase 1 - Exercises
- 2:25 - Long Lever Glute Brige
- 2:35 - 45 Degree Back Extension
- 3:45 - Bridge Slide-out
- 4:18 - Single Leg Long Lever Bridge
- 4:33 - Single Leg 45 Degree Back Extension
- 4:43 - Nordic Hamstring Curl
- 5:14 - Single Leg Bridge Slide-out
- 5:30 - Advancing the Load
- 6:02 - Summary
- 6:31 - Can You Run With Pain?
Don't pull a hammie...
- Dan Pope DPT,OCS,CSCS
Show Notes / Relevant Articles:
- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
- What Physical Therapists NEED to Know About Hamstring Strain Injuries
- Patellofemoral Pain MASTER Class
- What Physical Therapists Need to Know About Adult Hip Dysplasia
- What Physical Therapists Need to Know About Femoral Acetabular Impingement Syndrome
- Femoral Acetabular Impingement Treatment WITHOUT Surgery! [Physical Therapist's Guide]
Want to earn some CEUs for physical therapists, physical therapy assistants & ATCs for watching this content? Click HERE to sign up for FPF "Insiders Academy" for just a dollar. You can earn CEUs for watching this content. Plus, you'll gain access to over 14 MASTER courses, 50+ cheat sheets, 100+ webinars, e-books and complete guides. You'll also get private access to the "Insiders Academy" community where you can have all of your questions answered by me.
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Thank you!
Dan Pope DPT, OCS, CSCS
References:
- Maniar N, Carmichael DS, Hickey JT, Timmins RG, San Jose AJ, Dickson J, Opar D. Incidence and prevalence of hamstring injuries in field-based team sports: a systematic review and meta-analysis of 5952 injuries from over 7 million exposure hours. Br J Sports Med. 2023 Jan;57(2):109-116. doi: 10.1136/bjsports-2021-104936. Epub 2022 Dec 1. Erratum in: Br J Sports Med. 2024 Dec 2;58(23):e11. doi: 10.1136/bjsports-2021-104936corr1. PMID: 36455927.
- Hickey JT, Timmins RG, Maniar N, Rio E, Hickey PF, Pitcher CA, Williams MD, Opar DA. Pain-Free Versus Pain-Threshold Rehabilitation Following Acute Hamstring Strain Injury: A Randomized Controlled Trial. J Orthop Sports Phys Ther. 2020 Feb;50(2):91-103. doi: 10.2519/jospt.2020.8895. PMID: 32005093.