Rehabilitation & Strengthening: Hamstring Exercises After a Strain

Hamstring strains are a common setback for athletes and active individuals, often resulting from sudden movements or overexertion. Recovering from a hamstring strain requires a careful balance of rest, rehabilitation, and targeted exercises. In this post, we will explore a series of hamstring exercises after strain tailored for your recovery, in which we’ll guide you through a progressive and effective rehabilitation process.

Let’s look at what your rehabilitation should consist of.

Initial Rest & Ice

You must give your injured hamstring time to heal the damaged tissue before diving into exercises. Immediately following a strain, rest and ice your hamstring to reduce inflammation and alleviate any pain. If the pain and inflammation is substantial, consider consulting a healthcare professional to get an understanding of the injury’s severity. However, in most cases, hamstring strains can be treated at home.

Gentle Stretching

Once the acute phase has passed, gentle stretching can help counteract lost flexibility and prevent scar tissue formation. Perform static stretches such as toe touches and seated hamstring stretches, holding each position for 30 seconds. Avoid bouncing or overstretching to prevent further injury.

Isometric Exercises

Isometric exercises involve contracting the muscle without changing its length. Isometric hamstring exercises after a strain are beneficial during the early stages of recovery as they help activate the hamstring muscles without putting excessive strain on the injured area. Perform isometric contractions by pushing your foot into a fixed object, such as a wall, while sitting or lying down. Hold each contraction for 5-10 seconds, repeating up to 15 times.

Seated Leg Raises

Seated leg raises are a gentle, but effective, exercise to regain any lost strength in your hamstrings. Sit on the edge of a sturdy chair with your back straight and your feet flat on the floor. Slowly raise one leg, straightening it as much as possible. Hold for a few seconds before lowering it back down. Aim for 2 sets of 12 reps on each leg.

Prone Hamstring Curls

Prone hamstring curls give you an opportunity to activate your hamstrings in a controlled manner. Begin by bending one knee and bringing your heel towards your buttocks. Hold for a moment and then lower the leg back down. Perform 2 sets of 12 reps on each leg.

Stability Ball Hamstring Curls

As your strength improves, incorporate stability ball hamstring curls into your routine. Lie on your back with your heels rested on a stability ball. Lift your hips towards the ceiling, rolling the ball towards you with your feet. Extend your legs back out and repeat for 2 sets of 15 reps.

Remember to progress gradually and listen to your body throughout the rehabilitation process. If at any point you experience increased pain or discomfort, consult with a healthcare professional. Patience and consistency are key to rebuilding strength and preventing future hamstring injuries. By incorporating these targeted hamstring exercises after strain into your recovery routine, you will regain confidence in your hamstring strength and return to your active lifestyle in no time!

For a personalised recovery routine based on your age, sex, occupation, and activities played, join the physiofrog.io community – where athletes look to prepare and recover from sporting activity using PhysioFrog’s exercise programs!