Hamstring Strain Rehabilitation Exercises
You can begin gently stretching your hamstring right away by
doing standing hamstring stretch. Make sure you do not feel
any sharp pain, only a mild discomfort in the back of your
thigh when you are doing this stretch.
- Standing hamstring stretch: Place the heel of your
leg on a stool about 15 inches high. Keep your
knee straight. Lean forward, bending at the hips until
you feel a mild stretch in the back of your thigh. Make
sure you do not roll your shoulders and bend at the waist
when doing this or you will stretch your lower back
instead. Hold the stretch for 15 to 30 seconds. Repeat 3
times.
After the standing hamstring stretch has become easier, you
can do the hamstring stretch on a wall. You should also
stretch your calf muscle because it attaches near where your
hamstring ends using the standing calf stretch.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise the
injured leg and rest it against the wall next to the
door frame. Your other leg should extend through the
doorway. You should feel a stretch in the back of your
thigh. Hold this position for 15 to 30 seconds. Repeat
3 times.
- Standing calf stretch: Facing a wall, put your
hands against the wall at about eye level. Keep the
injured leg back, the uninjured leg forward, and the
heel of your injured leg on the floor. Turn your
injured foot slightly inward (as if you were
pigeon-toed) as you slowly lean into the wall until you feel a
stretch in the back of your calf. Hold for 15 to 30 seconds.
Repeat 3 times. Do this exercise several times each day.
When the pain is gone, start strengthening your hamstrings
using the next 3 exercises.
- Prone knee bends: Lie on your stomach with your legs
straight out behind you. Bend your knee so that your heel
comes toward your buttocks. Hold 5 seconds. Relax and
return your foot to the floor. Do 3 sets of 10. As this
becomes easier you can add weights to your ankle.
- Elastic tubing hamstring curls: Sit in a chair facing a
door (about 3 feet from the door). Loop and tie one
end of the tubing around the ankle of your injured leg.
Tie a knot in the other end of the tubing and shut the
knot in the door. Bend your knee so that your foot
slides along the floor and moves back underneath the
chair, stretching the tubing. Slowly let your foot
slide forward again. Do 3 sets of 10.
You can challenge yourself by moving the chair farther
away from the door and increasing the resistance of the
tubing.
- Heel raises: Balance yourself while standing behind a
chair or counter. Raise your body up onto your toes and
hold it for 5 seconds, then slowly lower yourself down.
Repeat 10 times. Do 3 sets of 10.
You can challenge yourself by standing only on your
injured leg and lifting your heel off the floor. Do 3
sets of 10.
After your hamstrings have become stronger and you feel your
leg is stable, you can begin strengthening the quadriceps
(the muscles in the front of the thigh) by doing the wall
slide.
- Wall slide: Stand with your back, shoulders, and head
against a wall and look straight ahead. Keep your
shoulders relaxed and your feet 1 foot away from the wall
and a shoulder's width apart. Keeping your head against
the wall, slide down the wall, lowering your buttocks
toward the floor until your thighs are almost parallel to
the floor. Hold this position for 10 seconds. Make sure
to tighten the thigh muscles as you slowly slide back up
to the starting position. Do 3 sets of 10. Increasing
the amount of time you are in the lowered position helps
strengthen your quadriceps muscles.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.