Hamstring Loading programme
Hamstring tendinopathy is a common condition in runners particularly with sudden increases in training loads. Recent research points us towards gradual loading programmes to enhance recovery from these niggling tendon issues.
Here is a nice progression of exercises to try
Here are some great speed drills from ourS&C Course.
These are rugby sports specific but can easily be adapted to another sport.
This patient has undergone an ACL reconstruction so its imperative we get that speed up having upset the hamstring group with the graft harvest.
Our Fantastic S&C course covers basic principles, application to rehab and an amazing athlete case study from a leading S&C coach
S&C post ACL reconstruction
Check out this taster video from our strength and conditioning course. A fantastic case study insight from Alan Murdoch S&C coach for Bath Rugby
Unfortunately when rehabilitating patients we often lose them to budget/session/insurance limitations before we can get to end stage rehab. If you are lucky enough to work at a sports club or can see patients right the way through their rehab these are some great drills for getting their speed back up to peak levels.
Research points to general lower limb strength and conditioning to reduce injury risk and improve performance. Here are some nice progressions starting with double leg squats them progressing through split and single leg variations with load.
Rotator Cuff Progressions
There is no general consensus on which exercises we should use for rotator cuff pain. Here is a nice loading progression which can be used pre and post operatively to increase load tolerance through the cuff
Fifa 11+ part 2/3
This fantastic prevention programme not only reduces ACL injury risk but also all lower limb injuries and also improves performance. We have speeded it up so one of our tutors doesn't feel embarrassed by his lack of speed
Post ACL injury/reconstruction research has shown alterations in muscle activation and knee mechanics. Early post op we find patients bias weight bearing through the contralateral limb and as time passes weight bearing becomes more symmetrical but hip musculature is relied upon over the quads. Check out this video outlining these movement patterns and strategies to improve quads recruitment.
Fifa 11+ Injury prevention programme
One of many prevention programmes but one of our favourites as it can be performed in just 15-30 minutes with minimal equipment. Research has shown that the Fifa 11+ programme can not only reduce ACL injury up to 50% but also improves speed, jump height and reduces risk of other lower limb injuries. Set up your cones at 5 metre intervals and away you go! This video shows the warm up. Parts 2 and 3 and a whole lot more resources on ACL prevention can be found in our ACL course