About this resource:
This two-page digital PDF is a clear, physiotherapist-designed rehabilitation guideline for proximal and mid-hamstring strains. It outlines the key phases of recovery, from the acute stage through to advanced return-to-performance testing.
 
Using this guide, you can support yourself and your athletes to build strength, restore mobility, and safely progress back to full activity.
 
Who it’s for:
Gymnasts, cheerleaders, dancers, circus artists, and athletes recovering from hamstring strains.
Coaches and teachers who want a professional reference for supporting injured athletes.
Active individuals looking for structured guidance on hamstring rehab, beyond generic “stretch & strengthen” routines.
 
What’s inside:
Phase 1–4 progression: from early isometrics and bridges, through strength work, to performance-specific drills.
Exercise examples: bridges, lunges, RDLs, Nordics, bounding, sprint drills, and diagnostic tests.
Return-to-sport criteria: clear, physiotherapist-approved benchmarks to know when you’re ready to train and perform again.
Notes on modifications based on injury severity and individual needs.
This is a concise, practical tool you can reference throughout your recovery and designed specifically for performers and artistic athletes.