How long is hamstring injury recovery?

You must know about reciprocal inhibition to help your hamstring injury recover: Gently stretching an injured muscle strain is feasible by taking advantage of reciprocal inhibition. Reciprocal inhibition describes the neurologic process of muscles on one side of a joint relaxing to accommodate a muscle contraction on the other side of that joint. In this case [P]REHAB describes that we can relax the hamstrings and move through their available muscle flexibility by activating the quadriceps. The quadriceps is antagonist of the hamstring muscle group (hip flexion/quadriceps vs hip extension/hamstring, and knee extension/quadriceps vs knee flexion/hamstring).

Hamstring strains are also known as pulled hamstrings. Mild to moderate (grade 1 or 2) tears or strains of the hamstring can heal within three to eight weeks with consistent home therapy. Grade 3 hamstring tears or strains, may take as long as three months to heal and recover to full function.

Returning to competitive or fully full effort before a hamstring injury is fully healed can cause relapse, prolonged recovery, or more severe injuries.

Grade 1 hamstring strain: Sustained cramp or tightness and slight to moderate pain when leg muscles are stretched or contracted, and hip joints and knee joints are flexed and/or extended.

Grade 2 hamstring strain: Immediate moderate to severe pain during the activity that caused the strain. Sustained moderate to severe pain during the activity that caused the strain, and when leg muscles are stretched or contracted, and hip joints and knee joints are flexed and extended. Some bruising appears, and even swelling or deformity may be palpated.

Grade 3 hamstring strain: Immediate severe pain with a popping noise and/or sensation during the activity that caused the strain. Sustained severe pain during the activity that caused the strain, and when leg muscles are stretched or contracted, and hip joints and knee joints are flexed and extended. Significant bruising appears, and even swelling or deformity may be palpated. Significant blood leaked into soft tissue can cause soft tissue irritation along with a gnawing pain in addition to the localized pain at the tear.

Hamstring Tear or Strain | Orthopedics | Mercy Health

Hamstring strain - aftercare Information | Mount Sinai - New York

Hamstring injury - NHS

Hamstring injury: treatment, recovery time and when to see a doctor - ISEH

ATHLEAN-X™ - YouTube -- Search Hamstring Strain

Stiff middle back? Four exercises to improve mobility for the middle back (thoracic spine) from [P]REHAB

Four Exercises to IMPROVE Your Stiff Mid-Back (Thoracic Spine Mobility).

There is less motion at the thoracic spine level, but according to [P]REHAB, the thoracic is meant to move. Thoracic extension and thoracic rotation is explained.

The Wall Angel exercise can be helpful for thoracic spinal extension. 

Regarding thoracic spine rotation, you might be surprises how people minimize the function of thoracic rotation and predominantly rotate from the neck -- maybe too much rotation from the neck.

Six lower back exercise for back mobility from [P]REHAB

[P]REHAB: Six of the Best Lower Back Exercises: Your New Back Mobility Routine

Greater mobility in your hips will result in less requirement for mobility in your spine, which might result in less wear and tear on the structures of the spine. Michael recommends these exercises to get ready for the day.

NASM's Optimum Performance Training™ Model

NASM's Optimum Performance Training™ Model


Exercise Science, Biomechanics, Kinesiology are coordinated as the components of the OPT Optimum Performance Training Model.

The OPT model involves five phases (Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power) which are split into three levels (Stabilization, Strength, and Power).

Assessments include ...

The Overhead Squat Assessment

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