The Askling L Protocol is an evidence based rehabilitation program designed to effectively treat acute hamstring injuries through eccentric loading exercises.
The Askling L Protocol was developed by Carl Askling and his colleagues, focusing on eccentric exercises to enhance recovery from hamstring injuries. This protocol has been shown to facilitate quicker return to play for athletes compared to traditional rehabilitation methods.
Key Components of the L Protocol
- Eccentric Loading: The L Protocol emphasizes eccentric exercises, which involve lengthening the muscle under tension. This approach has been found to be more effective for rehabilitation than conventional strengthening exercises.
- Specific Exercises: The protocol includes three main exercises designed to target the hamstrings effectively:
- The Extender: Stabilize the thigh of the affected leg at 90 degrees of hip flexion and slowly extend the knee to a point just before pain. Perform 3 sets of 12 repetitions, twice a day.
- The Diver: From an upright position, bend forward at the hip while standing on the affected leg, extending the uninjured leg backward. Hold this position for as long as possible, performing 3 sets of 6 repetitions.
- The Glider: Begin in an upright position while holding onto a fixed surface. Bend the knee of the injured leg slightly and glide the uninjured leg backward, allowing the injured leg to lengthen. Stop before feeling pain and return to the starting position using your arms. Perform 3 sets of 4 repetitions, once every three days.
Effectiveness
Research has demonstrated that athletes following the Askling L Protocol can return to their sport significantly faster than those undergoing traditional rehabilitation methods. In a study involving elite athletes, those using the L Protocol returned to play in an average of 28 days, compared to 52 days for those using conventional methods.
This protocol is particularly beneficial for athletes, as it not only aids in recovery but also helps in preventing future injuries by strengthening the hamstrings through controlled eccentric loading.