Rehab
Hamstring Rehab Program
Fix Hamstring Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
Hamstring pain can vary from one person to the other. Sometimes it presents itself in the back of the thigh, other times it can present more distally (behind the knee) or proximally (gluteal fold - aka SITS bone). Regardless of where the pain in your hamstring is - the important part is understanding WHY and address it! This program is best suited for those with moderate to severe (5+/10) back of the thigh pain including ANYTHING hamstring related. More likely than not, acute and chronic hamstring injuries are secondary to inefficient muscle and/or tendon loading- meaning we are either doing too much or not enough. Finding that sweet spot is KEY in allowing sufficient tissue healing while challenging your muscles and tendons to adapt. As you progress through the Hamstring Rehab Program you will learn to manage your pain, improve flexibility, learn how to slowly and safely progress load, and, most importantly, trust your leg again! We are here to tell you, help you, and guide you exactly how to do that in this 8-week program! Learn the importance of foundational mobility, movement strategies, and control at your hip, knee, and ankle to properly load your hamstring with day to day tasks and your exercise routine. And last but not least learn to optimize your hamstring health and function to set you up for long-term success! If you are looking for more of a challenge, check out Hamstring Prehab Program!
This program is best suited for those with moderate to severe (5+/10) back of the thigh pain including ANYTHING hamstring related. If you are dealing with tight hamstrings, a new hamstring strain, older or chronic hamstring strain, hamstring tendon issue, or a hamstring tear
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Learn how to calm down your tight, sore, or painful hamstrings while improving flexibility, progressing your pain-free hamstring activation, and integrating lumbopelvic control and core endurance!
- Week 2
Let’s continue to work on desensitizing your hip musculature while introducing endurance of your glutes, core, and calves. All the while teaching your hamstrings how to work in a safe and pain-free environment.
- Week 3
This week let’s make it functional! As you continue to maximize flexibility, desensitize your nervous system, and progress your hamstring work in new ranges of motion you are going to work on retraining your movement systems to learn how to hinge - one of the foundational movements for any lower extremity rehab!
- Week 4
It’s time to step up the rehab game! While your hamstrings continue to build their tolerance to some new challenges it’s important you train the rest of your lower body to match. Let’s make sure your core, calves, quads, and inner thighs are there to provide the support as you progress into the next phase of your rehab!
- Week 5
Halfway through! 4 weeks down - 4 weeks to go! This week we will be learning how to train your hamstrings to work in conjunction with the rest of your lower body.
- Week 6
This week you are adding resistance to help shift from endurance and control of your hamstrings to STRENGTH. That’s right progressive overload - it’s a thing. As your hamstring control and capacity improves, it’s time to push the boundaries ever so slightly because remember - if it doesn’t challenge you - it doesn’t change you.
- Week 7
As you progress through your rehab program hopefully you are feeling more empowered and in control of your journey! This week you are going to be training your ENTIRE hip girdle with an emphasis in increasing time under tension - that means we’re working harder and LONGER. Get ready to work!
- Week 8
Last week of Hamstring Rehab - time to step it up! This week you are working on adding load and complexity to your isolated and compound hamstring movements! You got this!
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