Get Back to Sprinting FAST | Pulled Hamstring Recovery Exercises

Here's the 3 Phase Approach to getting back to sprinting fast after a hamstring strain.

Strength and Conditioning Programs:

Make sure to figure out what grade hamstring strain you have, so you know how long to expect it to take to return to sprinting:

Grade 1 hamstring strain: (mild pain, no weakness, normal walking) ~1 Week

Grade 2 hamstring strain: Pain contracting the hamstring, some swelling, mild loss of strength, impaired walking ~4-6 weeks

Grade 3 hamstring strain: Massive swelling, pain, discoloration. Significant strength weakness from tearing more than 50% of the muscle fibers ~6 Weeks- months

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Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

[soulifam]

I'm 63 years old. I play tournament softball. I am quite fast for my age and sprint both in the outfield and around the bases. Lots of quick change of direction sprints in the outfield. Class one hamstring pull this weekend. Want to get back on the field, and am considering competing in the 100 meter in the senior games track. My pull is lower hamstring, just above the back of the knee, interior thigh.

[faithandhappiness]

Thanks so much for your knowledge. Grade 2 right here !

[raitchokarov]

Sprinting caused my hamstring tear grade 3 injury. It is the biceps femoris tear indeed. Thanks for your help!

[afrobian]

Thank you for these suggestions. Im a regular runner about 5 to 10k runs three times a week. And yesterday i palyed soccer for the first time i 5 year with my friends. And i pulled a hammy, it was so painful i couldn't continue the match. so today im limping all day. im sure lack of warming and dehydration is also part of it. I will be doing these exercises. Thank you again

[mutswairomweemba]

Took 3 weeks out of rugby and then pulled my biceps femoris. I had done some rehab with some cycling and weights. Looking I can see I underestimated my tear as I thought it was grade 1 but likely had a grade 2. I pulled it again yesterday at rugby training in sprints less severely this time but will take the full 6 weeks.

[javierrubio]

I pulled my biceps femoris near my glute 5 days ago so this is really convinient. Thanks a lot

[krop-mulig-marie]

Looks good! The final levels are definitely more than what my previous strength level would allow. Am recovering from a karate kick (too enthusiastic newbie 😂)

[tshuni]

Hi, I'm a 19-year-old sophomore majoring in exercise science and I watched your video on your experience in PT school but I have some questions about undergrad. For undergrad, what were your hardest classes, and how did you overcome those difficulties? I am a little nervous about taking physics I and II and anatomy & chemistry II. What was your undergrad GPA? What do most PT schools require of your GPA / well-roundedness / experience?

Thanks, Sophia

[JackyHorror]

I’m so happy I’ve found this channel 💪🦾

[IliaCheishvili]

Hello - commenting from my husband’s account 😅 I pulled my hamstring sprinting in a tread class but I need to rehab for tennis season. Any thoughts on tennis. Thank you for this video! I’m going to switch up my lifting schedule.

[garyjones]

Hello, thanks for the information in this video. I have a question for you. I am a police officer and I strained my hamstring chasing someone about a week ago. I don’t sprint.. at all any more. But at times I have to. How can I keep my hamstrings strong enough to sprint when needed without running sprints regularly? I can’t say I have any real reason to go out and sprint otherwise.

[pjauthur]

Any advice for dealing with chronic hamstring injuries? After COVID I've been getting muscle injuries regularly... I play small sided soccer

[StefaniaBecerraLavado]

Hi! Thank you so much. I pulled my left harmstring after my first half marathon. That was a week ago. I think I am in level 1 so the pain is not terrible fortunately. Do you think it would be a good idea to use ice and massage gun? Thanks!

[abdulraziq]

Is leg press and sled push quadriceps exercise . Should you feel in quad or hamstring during leg press and sled push?

[jessieandrade-jkdo]

I injured my hamstring around three 1/2 weeks ago playing soccer, I am able to quick jog again, however I still cant really sprint or add quick heavy force. Am I still in track to recover or should it have recovered already?

[AbdulHadi-ohtf]

hey bro got any tips to get back into shotput

[mikehinson]

Doing walking barbell lunges today. Felt an extreme burn in my lower glute hamstrings area. Pain is going down the inside of my hamstring but not all the way to the attachment area at knee. It’s throbbing now.
I immediately went to rack the bar and left the gym. Hurt pushing in my clutch on the way home and couldn’t go up stairs at home without assistance. I’m icing, slight swelling but no bruising yet. Just an hour in to this. I’ve never stained this area and I’m supposed to work tomorrow on the fire truck. I don’t think I can get up in the cab. 😩 I think this is more than a tweak…. Anything else I can do???

[yamstamhamblam]

is there a similar video of this related to a pulled quad?

[DTV_Matt_M_w_M]

so a good way to think about it would be...Isometrics first, then eccentrics and then back to full ROM? thats the consensus i've been gathering from the PT research i've been doing through out this month.

[TomRiddle-]

I don't know if it is a hamstring strain or it is just stiff. I teared my hamstring muscle years ago and it is really stiff since then and the same hamstring gives me trouble when sprinting.