Hamstring rehabilitation exercises can aid recovery and help prevent future injuries. Rehabilitation protocols typically call for a combination of stretching and strengthening movements.

While severe hamstring strains may require surgery, less severe injuries can heal with suitable initial treatments and appropriate exercises.

Stretches can target range of motion deficiencies, and strength exercises that start with low intensity can aid recovery. A doctor will prescribe the most effective rehabilitation plan for a person’s specific injury.

This article discusses methods for hamstring injury recovery and describes stretches and exercises that someone may use for rehabilitation.

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Hamstring muscle strains are a common type of sports injury.

A muscle strain is when a muscle is overloaded or overstretched. There are three types of strains: grades 1, 2, and 3.

  • Grade I: There is little structural disruption, and the muscle heals quickly.
  • Grade II: This means there is a partial rupture.
  • Grade III: This refers to a complete tissue rupture and a long recovery time.

A doctor can diagnose the injury type and severity and prescribe an appropriate rehabilitation plan. Depending on the injury grade, surgery may be necessary.

For most sports-related injuries, the RICE method can be helpful. This involves:

  • Rest: Take a break from activities. A doctor may recommend crutches.
  • Ice: Use ice packs in 20-minute intervals, but do not place them directly on the skin.
  • Compression: Use an elastic compression bandage.
  • Elevation: Recline and put place the leg higher than the heart.

Research has also shown that cryotherapy can effectively reduce pain, inflammation, and tissue damage. However, it can be expensive and difficult to access, so a person can speak with a doctor and check if health insurance will cover cryotherapy treatments.

Once the swelling and pain have resolved, therapeutic strengthening and stretching exercises can aid recovery and prevent future injury. Experts recommend starting with low intensity, pain-free active movements before increasing the intensity.

Hamstring stretching exercises can aid during rehabilitation. However, people should always follow their doctor’s prescribed stretching protocol to help prevent injury.

Hamstring stretches may include the following:

Modified hurdler’s stretch

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  1. In a seated position, extend the legs in front of the body and point the toes toward the ceiling.
  2. Bend the left knee and bring the left foot to the inside of the right thigh.
  3. Slowly hinge forward from the hips, sliding the hands toward the ankle. Try to maintain a flat back. Aim to feel a stretch, but do not push to the point of pain.
  4. Hold for several seconds before returning to an upright position and repeating.
  5. Switch sides.

Supine hamstrings stretch

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  1. Lie flat on the back adjacent to a wall corner or in a door.
  2. Elevate one leg so it rests against the wall while the other leg lies flat on the floor past the wall edge.
  3. The back of the elevated leg should rest against the wall as much as possible without lifting the hips. Point the toes and extend the arms to each side of the body.
  4. Gently flex the foot of the extended leg, bringing the toes downward toward the body. Do not push to the point of pain. If necessary, a person can use a strap or band to aid the stretch.
  5. Hold for several seconds before returning to the starting position and repeating.
  6. Switch sides.

Seated toe touches

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  1. In a seated position, extend the legs in front of the body and point the toes toward the ceiling. Do not bend the knees.
  2. Slowly bend forward from the hips, sliding the hands toward the ankles. Try to maintain a flat back and not push to the point of pain.
  3. Hold for several seconds before returning to an upright position and repeating.
  4. Switch sides.

Eccentric hamstring exercises and hip extensor exercises can aid in hamstring rehabilitation. Experts recommend a progressive approach toward exercises, which means people should gradually increase what they are doing.

Introducing suitable exercises at the right time with the appropriate intensity is important to prevent re-injury. A person should always follow their doctor’s prescribed strengthening protocol.

The University of California, San Francisco recommends the following hamstring-strengthening exercises:

Hamstring isometrics

  1. Sit on a chair and extend the injured leg slightly over 90 degrees.
  2. Dig the heel into the ground to gently contract the hamstring.
  3. Hold for several seconds.
  4. Repeat on the other side.

Hamstring curls

  1. Standing in front of a chair, bend the knee to pull the heel back toward the tailbone.
  2. Hold for several seconds.
  3. For the intermediate level, loop one end of a resistance band around the ankle and the opposite end around the chair leg before bending the knee.
  4. Repeat on the other side.

Chair walks

  1. On a flat surface, sit on an office chair with wheels.
  2. Slowly extend the leg.
  3. Hold onto the chair and push the heel into the ground to pull the body and chair forward.
  4. Repeat on the other side.

Single-leg floor touches

  1. Standing on one leg with a slightly bent knee, hinge at the hip and slowly reach toward the ground.
  2. Return to an upright position.
  3. Keep the torso straight during the exercise.
  4. Repeat on the other side.

Hamstring injuries are common muscle strains. They are generally treatable with the RICE method: rest, ice, compression, and elevation, though newer techniques, such as cryotherapy, are available.

Once the muscle is ready, stretching and strengthening can aid recovery. It is important to follow a doctor’s rehabilitation protocol and follow up with a physical therapist.

Some hamstring stretches may include the modified hurdler’s stretch, supine hamstring stretch, and seated toe touches. Additionally, eccentric hamstring and hip extensor exercises can help strengthen the hamstring during rehabilitation.