- Dr. L Bharath
You can do this exercise to provide elasticity to the healing tissue. To do this exercise, place your foot on a table as lean and stretch as far as comfortable. Your leg and chest should be straight. You might feel a little bit of pain at the back of your leg, but it won’t be that painful. Do this exercise for 10 seconds. Three sets twice a day.
In this exercise, let your legs fall on gravity and let the hamstring muscles catch your legs before they fall to the horizontal. As your legs are falling, only contract the hamstring muscles to prevent the foot from landing. Begin with 1 set of 10 reps and slowly lead to 3 sets of 15 reps per day.
Bridge Exercises can be done by lying on your back, bending the knees, and pushing the hips upwards. Both feet should be on the floor pushing up.
Start from 3 sets of 8 reps and then slowly build to 3 sets of 12 reps. Then move on to single-leg bridges. To do single-leg bridges, you need to do the same and ensure your gluteal muscles while making sure to maintain a straight line from the shoulder to the ground.
This is a hamstring exercise that might look easy but is difficult. There is a resistance band held together by a partner or tied to a fixed point. The other end will be tied to your foot as you lay on your back. After this, pull your feet to your buttocks. By doing this you will be contracting the hamstring muscles which is a good exercise. 3 sets of 8 reps are considered good for beginners.
Another stretching exercise while dealing with hamstring injury recovery is Bent leg hamstring stretch. It targets the muscle fibers closer to the hip. To do this, lie on your back and then pull your leg over. Make sure you keep your knees slightly. Do this until you feel a slight stretch at the back of your leg. Do three sets twice a day. Each set should be around 10 seconds.
1- Warm up your muscles before any intense exercise by going for a walk or dynamic stretching. 2- Do regular stretching and walking exercise so that it isn’t too intense too suddenly for your muscles during intense workouts.
3- Be patient and increase the intensity of your exercise a bit slowly so that there is enough time for your muscles to adjust. 4- Stop exercising immediately if you feel immense pain. It is not good for your muscles to be put under unnecessary strain and pain very suddenly.
- Dr. L Bharath
Sri Singhvi Health Centre TVH Lumbini Square # 127, Bricklin Road, Purasaiwalkam,
+91 044-2641 6755, +91 044-2641 6766
www.bharathorthopaedics.com