Single Leg Airplane

By | on February 26, 2014 | 4 Comments | FavoriteLoadingAdd to favorites (see below)


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Jeremy Klinkhamer

4 Responses to “Single Leg Airplane”

  1. February 28, 2014

    RaymondCHASTEL

    Fantastic exercise ,Jeremy ,and a pretty difficult One indeed!
    You CAN “beef “it up by trying to get int the follow through position ,when in the a

  2. I currently have what I believe is a pulled hamstring.
    It’s actually higher up on my leg and almost to my butt.
    Someone suggested I may have a muscle tear, I hope not.
    I cannot hit 10 practice shots before it goes “doink” and hurts again.
    I keep waiting 3-5 days before trying again, I end up with the same problem.
    It’s been over two weeks now and I’m kinda bummed. Can’t play
    Will this exercise strengthen or hurt my hamstring?
    Any suggestions as to what else I can do?
    Thank you.

    Oh, I’m an old guy of 65 and never had problems before.
    As of late, I seem to be falling apart…

    • Hi Steven,
      I’m sorry to hear about your hamstring. You do have a muscle tear of the hamstring. I’m guessing maybe a Grade 2 Strain near the ischial tuberosity (the pelvic bone origin of the hamstring). 3-5 days rest is not long enough. Hamstrings are notorious for taking a long time to heal. Unfortunately this is likely to take 1-2 weeks and even up to 4-6 weeks+ depending on the actual severity. My suggestion is to rest and ice during this period. Once you’re able to do daily activities with little to no pain you must start rehabilitating the injury with mild stretching and strengthening. Eventually you will be able to do the exercise in this video to help you but based on your current symptoms and ease of re-injury so far it sounds too aggressive at this time.

      Test 1: Lay on your stomach and curl your heel to your butt. If painful… stop… ice and rest until this is pain free.
      Test 2: Standing up, curl your heel to your butt. If painful… stop… go back to laying on your stomach and curl your heel to your butt as a rehab exercise (2-3 sets of 10-20 reps… add ankle weights if you can but only if pain free). Re-test after a few days of strengthening.
      Test 3: Do a Bridge (Lay on your back with both knees bent and lift your butt). If painful… stop… go back to the Standing Heel to Butt curl and do this as a rehab exercise with the same reps, sets and ankle weights as suggested above.
      Test 4: Sit to Stand. Same instructions…
      Text 5: Squat. Same instructions…

      My point is that 10 golf swings (as you mentioned) is too aggressive for the current state of your hamstring. Once you allow the muscle tear/strain to heel, then regain flexibility, then regain proper strength, you should be able to start getting back to hitting balls without re-injuring yourself as long as you’re smart in your return. Start with a small bucket and increase this over a few days as your body allows. If you choose not to rehab your injury it will continue to bother you and become a chronic issue. Hamstring injuries need attention. If the above doesn’t seem to help please see a licensed physical therapist to help you.
      Good luck and keep me updated,
      Jeremy Klinkhamer, PT

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