Fix It Friday will feature common injuries/difficulties in dancers with a few tips to improve or prevent them!
This is phase 3 of our rehab/prehab guide to help if you have mild-Moderate hamstring strain symptoms! Check out phase 1 here & phase 2 here.
Hamstring strains are a very prevalent injury in dance & all sports. After you’ve spent time rehabbing, here’s some higher level work to keep it healthy and get it back to full strength.
Nordic Hamstring Curl: One of the most studied hamstring exercises for strength and injury prevention. Can do with a partner, legs under loaded barbell with a pad, under an anchored bench, etc. Google for more ideas. Hips are allowed to bend slightly as shown and slowly lower as low as able, then can drop on your hands. Start with 5 really slow reps and as gets easier an increase up to 20 reps.
DL Hamstring Curl (SBall): Now we’re working both directions and a full range of motion. Speed it up once it’s easy and pain free. Can even load SL later on as well. 10-20 reps
Sumo Deadlift: It’s important to get those hamstring under load, especially after strains to prevent future injuries. So grab a dumbbell (holding it upright) or kettlebell, focus on hips bending back, knees can bend but only slightly, and spine in neutral. Can start with 20 lbs, but can add weight as it’s easy, we typically get up to over 50 lbs. Focus on form 6-10 reps.
Every exercise should feel hard, but not impossible. Start with higher reps, then as able, increase resistance as get into the lower rep range.
Repeat these exercises 3 times 3-4 days a week. Can decrease to 2-3 times per week when feeling better and incorporate any of the other exercises you liked from before. If pain is already very high, unlikely a few new exercises will help, you likely need a more specialized program. Fix It just features 2-3 exercises we use for given challenges.
This is not medical advice. This is general exercises performed for this condition. Please seek professional advice for injuries or pain persisting over time. If general exercise gives you pain, you likely need more specific and direct attention. Take care of your body.
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Scott DPT
#BeyondCrunchesandPilés
