A hamstring strain occurs when the muscles at the back of the thigh are overstretched or torn. Rehabilitation exercises help restore strength, flexibility, and mobility.
Gently stretch the hamstring by sitting on the floor with one leg extended and the other bent. Reach for the toes of the extended leg, feeling a stretch.
Stand tall, place one foot on a raised surface, and lean forward slowly to stretch the back of the leg, holding for 20-30 seconds.
Lying face down, bend your knee toward your glutes, then lower back down slowly. This strengthens the hamstrings and promotes healing.
Stand with feet hip-width apart, slowly raise your heels off the ground and back down to improve strength and flexibility.
Lie on your back with knees bent. Lift your hips off the ground, engaging your glutes and hamstrings to strengthen the back of the legs.
Step up onto a platform with one foot, then step down. This movement activates and strengthens the hamstrings, reducing strain risk.
Lie face down, and slowly lift one leg off the floor. Hold for a few seconds, then lower. This strengthens the hamstring and glutes.
Take a step forward into a lunge position, ensuring your knee doesn’t go past your toes. Lunges engage the hamstrings, helping rebuild muscle strength.
Incorporating these exercises, along with proper rest, can speed up recovery from a hamstring strain. Consistency and gradual progression help prevent future injuries.