Michael Braccio

Pulled hamstring strengthening exercise rehab

Pulled your hamstring running? Stop resting and start loading! Most runners think the best way to fix a hamstring strain is total rest and constant stretching. The reality? Research shows that passive recovery might actually be slowing you down. To get back to sprinting, your hamstrings need a progressive load that mimics the demands of running. Here is a 3-step exercise progression to take you from rehab to the road: 1️⃣ The Hip Thrust Surprisingly, this exercise places less peak force and stretch on the hamstrings than walking! It’s the perfect entry point. Pro Tip: Keep your heels close to your body to decrease the intensity. 2️⃣ Hamstring Sliders This increases the load while maintaining a manageable amount of stretch. Execution: Start with your heel tucked in and slowly slide it out as far as you can tolerate. 3️⃣ The RDL (Romanian Deadlift) This is the "gold standard" for returning to sport. It places a similar (or higher) load on the hamstrings as sprinting. Focus: Push back through the hips and keep a neutral spine to ensure the hamstrings are doing the heavy lifting. ------------------- 🛑 DON'T FORGET CLICK SUBSCRIBE! 🛑 ------------------- Follow me on social and say hello! 👋 ➡️ Instagram: https://www.instagram.com/michaelbraccio/ ➡️ TikTok: https://www.tiktok.com/@michaelbraccio?lang=en ------------------- Who am I? 🤔 I'm a chiropractor interested in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic. ------------------- 🚨Disclaimer: 🚨 The videos on this channel are for informational purposes only and do not constitute medical advice; the content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have watched on this channel.