Rehabilitation After ACL Surgery: The Hamstrings

ACL

Dec 20

The Hamstrings. A muscle group that is so important for ACL health. But, what are the hamstrings and what do they do? In this blog post, we will discuss all you need to know about the hamstrings, how it relates to ACL rehab, and some of our favorite ways to train it.

What are the hamstrings?

The hamstrings are a group of 3 muscles (Bicep Femoris, Semitendinosus, and Semimembranosus) that are located in the back of the thigh. They run from the bottom of the pelvis (ischial tuberosity) to the shin bone (tibia).

What do the hamstrings do?

All 3 hamstring muscles help to extend the hip and bend the knee. During weight bearing activities, the hamstrings help to produce force and propel us forward, especially during sprinting activities. Additionally, they serve a vital role in helping to support the ACL. Due to their lower attachment points, the hamstrings line of pull helps to move the shin bone backwards - decreasing stress on the ACL (remember that the ACL limits forward movement of the shin bone!)

The hamstrings serve as an active support to the ACL by pulling the shin bone back.

Considerations after ACL surgery:

Depending on the graft choice, considerations will be different after ACL surgery. If you receive a hamstring graft, you need to respect tissue healing times. Typically, patients who received a hamstring graft should avoid loading their hamstrings for 6-8 weeks after surgery. However, if you did not receive a hamstring graft, you can begin to load the hamstrings again at a low level relatively early on.

How to train them:

Here are some of our favorite exercises to strengthen your hamstrings:

1) Foam Roller Rollout:

Start laying on your back with your feet on a foam roller.
Draw your belly button in towards your spine and bridge your hips up a few inches.
Keeping your hips bridged up, slowly roll the foam roller away and back, alternating one foot at a time.

2) Kickstand Deadlift

Start in a staggered stance holding a dumbbell in your hand (opposite of the lead leg).
Keeping the majority of your weight in the lead leg, actively hinge at the hip.
Once you’ve hinged as far as you can manage, return to standing.

In closing, regaining hamstring strength after ACL surgery is an absolutely necessity. Making sure that you’ve developed adequate hamstring strength will not only improve your athletic performance but improve your ACL health.