Hamstrings are tendons or strong bands of tissue. A hamstring injury is a tear or strain to the tendons or large muscles at the back of the thigh. The length of time for recovery from a hamstring strain or tear depends on the severity of injury in exercises for hamstring strain.
The injury of your hamstring strain can be treated with the effective hamstring strengthening exercises because the hamstring muscles are very active while bending the knee, such as jumping, running, and climbing.
Regular stretching and strengthening exercises for hamstring strain is very important for athletes because they are more prone to the hamstring strain.
What are Hamstring Rehabilitation Exercises?
Exercises for hamstring strain focus on restoring flexibility and strength. These exercises include:
- Range-of-motion exercises: Improve joint flexibility and reduce stiffness.
- Isometric exercises: Contract the muscles without moving the leg to minimize pain.
- Gradual strengthening: Low-impact exercises to regain strength without overloading the muscle.
- Progressive loading: Gradually increase resistance and intensity.
These rehabilitation routines are essential for a full recovery and are tailored based on the severity of the injury, helping patients overcome exercises for hamstring strain and preventing future strains.
Exercises for Hamstring Strain
The hamstring strain can happen in different severities depending on the 3 grades of hamstring strain like a mild muscle strain or pull (grade 1), partial muscle tear (grade 2) and complete muscle tear (grade 3). To overcome this, the below mentioned hamstring strengthening exercises for hamstring strain plays a vital role for people who are prone to hamstring strain.
Bent Leg Hamstring Stretch
Bent leg hamstring stretch usually targets the muscle fibres closer to the hip. To do these exercises for hamstring strain you can use the floor and then,
- Lie on your back and pull your leg over by slightly bending your knee
- Feel a gentle stretch at the leg’s back but ensure it is not painful
- Perform 3 sets of these exercises for hamstring strain of 10 seconds once or twice a day.
Dynamic Hamstring Stretching Exercises
Dynamic hamstring stretching exercises involve movement which is more functional or sports specific. These hamstring strengthening exercises for hamstring strain uses your muscle’s natural sensors (spindles) to stretch the muscles.
- It includes active straight leg raises, dynamic walks and cycling upside down.
- Perform 3 x 10 repetitions by gently swinging the straight leg as high as possible
- Do not try to bounce or force into the stretch
- Let your muscles have a natural range of motion.
Hamstring Catches
Hamstring catches allow your leg to drop from a bent position. Use your hamstring muscles to catch the leg before it falls horizontal. To perform these exercises for hamstring strain,
- Stay relaxed when legs fall under the influence of gravity
- Contract only the hamstring muscles to prevent the landing foot
- The hamstring muscles eccentrically start to work with a very light dynamic training effect
- Start with 1 set of 10 repetitions initially and gradually increase to 3 sets of 15 repetitions for better result.
Isometric Hamstring Exercises
Isometric hamstring exercises keep the hamstring muscles static, so it is important to do these exercises for hamstring strain at varied amounts of flexion.
- Lie flat on your back.
- Contract the hamstring muscles by holding for about 3 – 4 seconds.
- Change the amount of your bent knee to work the muscle at different lengths.
- Then again repeat it for about 4 – 5 times with your foot turn inwards to target the inner and outer hamstring muscles.
Standing Knee Flexion
The standing knee fusion exercise are one of the exercises for hamstring strain which has to be performed more explosively
- First, stand on one leg and bend the other leg using just the gravity as resistance
- Aim these exercises for hamstring strain with 3 sets making 10 repetitions initially and build up to 4 sets of 20 repetitions.
Straight Leg Hamstring Stretch
The aim in the straight leg hamstring stretch is to get a little elasticity to the healing tissue. To perform these exercises for hamstring strain you have to
- Place your foot on a table and lean into the stretch
- Keep your leg straight and chest up, relax into the stretch
- Aim to stretch forward from the hip area rather than shoulders
- Feel a gentle stretch at the back of the thigh which is not painful
- Repeat 3 sets for 10 -15 seconds once or twice a day
Read Also: Knee Strengthening Exercises for Knee Pain
Bridge exercises
- Lie on your back, knees twisted, and push the hips upwards to work the gluteal muscles and hamstrings.
- Utilize the two feet on the floor pushing up, regardless.
- Stand firm on the foothold momentarily and afterward lower it.
- Start with 3 arrangements of 8 reps working to 3 arrangements of 12 reps then, at that point, progress the activity to single-leg spans.
Benefits of Exercises for Hamstring Strain
Hamstring strengthening exercises ensure that your muscles remain flexible and strong, which in turn aids the legs, knees, hips and back to function smoothly. Some of the benefits of exercises for hamstring strain are:
- Reduces stiffness
- Increases range of motion
- Prevents lower back pain
- Improves leg strength
- Provides greater flexibility
- Reduces injuries
- Improves posture
If you have had a hamstring strain, your physical therapist at Bharath Orthopaedics will progress you through exercises for hamstring strain to help you fully recover and get back to your optimal functional mobility quickly and safely.
How Can I Prevent Hamstring Strain?
As hamstring strains can be awful wounds, competitors ought to make a solid effort to stay away from them. All things considered, mending a hamstring strain is a lot harder than forestalling it. Here are a few hints:
- Warm up previously and stretch after physical activity.
- Help the power of your active work gradually – something like a 10% increment seven days.
Stretching Exercises for Hamstring Recovery
Stretching is a key part of recovering from a hamstring injury. Effective exercises for hamstring strain include:
- Seated hamstring stretch: Sit on the floor with legs extended and reach toward the toes.
- Standing hamstring stretch: While standing, slowly bend forward to touch the toes, stretching the hamstring.
- Wall hamstring stretch: Lie on your back and place one leg up against a wall, holding the stretch.
These stretches improve flexibility, reduce tightness, and accelerate recovery, ensuring that exercises for hamstring strain are done safely and progressively.
Hamstring Strengthening Exercises
Building strength is vital after a hamstring injury. Key exercises for hamstring strain include:
- Leg curls: Use a resistance band or machine to strengthen the hamstrings.
- Bridges: Lie on your back and lift the hips, engaging the hamstrings.
- Single-leg deadlifts: Focus on balance and control while strengthening the hamstring.
These strengthening routines help stabilize the muscle and prevent future strains. When done consistently, these exercises for hamstring strain rebuild muscle strength and restore functional movement.
Hamstring Pull Recovery: Understanding the Healing Process
Before jumping into exercises for hamstring strain, it’s crucial to understand the stages of hamstring pull recovery. Hamstring strains typically heal in three phases:
- Acute Phase (0-7 Days) – Rest, ice, compression, and elevation (RICE) are essential. Avoid strenuous activities to prevent further injury.
- Subacute Phase (1-3 Weeks) – Light stretching and mobility work can begin. This phase focuses on reducing stiffness and improving blood circulation.
- Rehabilitation Phase (3+ Weeks) – Strengthening exercises gradually restore muscle function and prevent re-injury. This stage includes targeted physical therapy for pulled hamstring to regain flexibility and power.
Your hamstring pull recovery speed depends on the severity of the injury, consistency in following rehab exercises, and adherence to a well-structured therapy plan.
Physical Therapy for Pulled Hamstring
Engaging in physical therapy for pulled hamstring is crucial for avoiding chronic pain or long-term weakness. A well-planned therapy regimen typically includes:
1. Gentle Stretching Exercises
- Seated Hamstring Stretch
- Sit with one leg extended and the other bent.
- Reach for your toes without straining.
- Hold for 20–30 seconds.
- Repeat 3 times per leg.
- Lying Hamstring Stretch (With a Towel or Band)
- Lie on your back, keeping one leg bent and the injured leg extended.
- Wrap a towel around the foot of the injured leg and gently pull it toward you.
- Hold for 20 seconds and release.
- Perform 3 repetitions.
These stretching exercises gradually loosen tight muscles and improve mobility.
2. Strengthening Exercises
Once pain subsides, incorporating exercises for hamstring strain that rebuild muscle strength is vital. These include:
- Isometric Hamstring Contractions
- Lie on your back with knees bent.
- Press your heels into the floor without moving them.
- Hold for 5 seconds, then relax.
- Perform 3 sets of 10 repetitions.
- Bridge Exercise
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips while keeping your shoulders on the ground.
- Hold for 5 seconds and lower back down.
- Repeat 10 times for 3 sets.
- Hamstring Curls (With Resistance Band)
- Attach a resistance band to a sturdy object and loop it around your ankle.
- Stand straight and slowly pull your foot toward your glutes.
- Return to the starting position.
- Do 10 repetitions on each leg.
Incorporating these into your physical therapy for hamstring injury plan will accelerate strength restoration.
Physical Therapy for Hamstring Injury
When addressing physical therapy for hamstring injury, it’s important to focus not only on rehab but also on preventing future strains. Here are some additional steps to ensure long-term recovery:
- Improve Hip and Core Stability: Strong hip and core muscles reduce strain on the hamstrings. Include: Planks – Strengthen core stability and Clamshell Exercises – Improve hip control and reduce stress on the hamstrings.
- Gradual Return to Activity: Jumping straight into intense workouts post-injury can lead to setbacks. Follow a progressive loading plan, increasing intensity gradually.
- Listen to Your Body: If you experience pain while doing exercises for hamstring strain, stop immediately and consult a physical therapist.
Conclusion
Incorporating exercises for hamstring strain into your recovery plan is crucial for restoring flexibility and strength. By following a structured routine that includes both stretching and strengthening exercises, you can speed up healing and reduce the risk of reinjury. Consistently performing exercises for hamstring strain tailored to your fitness level and injury severity ensures a full recovery. Whether you’re an athlete or simply looking to regain mobility, these targeted exercises for hamstring strain help rebuild muscle, improve balance, and get you back to your normal activities faster and safer.
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