In order to promote recovery and reduce the likelihood of future injuries, it is common for rehabilitation programs to incorporate a variety of stretching and strengthening exercises specifically designed for hamstrings.
Less severe hamstring injuries can recover with proper initial treatments and suitable exercises, although surgery may be necessary for severe strains.
Range of motion deficiencies can be addressed through stretches, and low-intensity strength exercises can facilitate recovery. A physician will provide an individualized rehabilitation program that is most effective for a person’s specific injury.
In this article, techniques for recuperating from hamstring injuries are explored with a focus on outlining specific stretches and exercises that can be implemented during the rehabilitation process.
Hamstring injury recovery
Injuries to the hamstring muscles frequently occur in sports.
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.
An appropriate rehabilitation plan can be prescribed by a doctor after diagnosing the type and severity of an injury. The necessity of surgery is determined based on the degree of the injury.
The RICE method is useful for treating the majority of injuries that occur during sports activities. This method encompasses:
- 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.
Studies have indicated that cryotherapy is an effective way to decrease pain, inflammation, and tissue damage. Nevertheless, accessing this treatment can be costly and challenging. As a result, it’s advisable for individuals to consult with their doctor and determine whether their health insurance will cover cryotherapy sessions.
To aid in recovery and avoid future injury, experts advise engaging in therapeutic strengthening and stretching exercises after the swelling and pain have subsided. It is suggested to begin with less intense active movements that do not cause pain before gradually increasing intensity.
Hamstring stretches
Though hamstring stretching exercises can be helpful during rehabilitation, it is crucial for individuals to adhere to their doctor’s recommended stretching regimen to avoid sustaining injuries.
The stretches for hamstrings may comprise of:
Modified hurdler’s stretch
- In a seated position, extend the legs in front of the body and point the toes toward the ceiling.
- Bend the left knee and bring the left foot to the inside of the right thigh.
- 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.
- Hold for several seconds before returning to an upright position and repeating.
- Switch sides.
Supine hamstrings stretch
- Lie flat on the back adjacent to a wall corner or in a door.
- Elevate one leg so it rests against the wall while the other leg lies flat on the floor past the wall edge.
- 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.
- 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.
- Hold for several seconds before returning to the starting position and repeating.
- Switch sides.
Seated toe touches
- In a seated position, extend the legs in front of the body and point the toes toward the ceiling. Do not bend the knees.
- 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.
- Hold for several seconds before returning to an upright position and repeating.
- Switch sides.
Hamstring Strain Rehabilitation Exercises
As you start, you can perform the standing hamstring stretch with a gentle approach. It is important to avoid experiencing sharp pain and instead, only feel a slight discomfort in the rear of your thigh during the stretch.
Standing hamstring stretch:
Position the heel of your hurt leg on a 15-inch high stool and keep your knee in a straight line. Gradually lean forward from the hips until you feel a gentle pull in the back of your thigh. Avoid rolling your shoulders or bending at the waist while doing so, as you will stress your lower back rather than your leg. Maintain the stretch for 15 to 30 seconds and do it three times.
Hamstring stretch on wall:
Assume a supine position with your buttocks near a doorway and stretch out your legs along the floor. Prop up one leg against the wall adjacent to the door frame, while your other leg goes beyond the door opening. Sensation of stretching in the posterior thigh is expected. Maintain this stance for 15 to 30 seconds. Complete 3 repetitions, then alternate legs and repeat the routine.
Standing calf stretch:
Stand in front of a wall with your hands at eye level and place one foot behind with the heel on the floor and the other foot forward. Slightly turn the back foot inward and lean into the wall until you feel a stretch in your calf. Hold for 15-30 seconds, repeat three times, switch leg positions and repeat the exercise three times. Perform this exercise multiple times throughout the day.
When the pain is gone, start strengthening your hamstrings using the following exercises.
Prone knee bend:
Plank on your abdomen with your extended legs. Flex your knee to bring your heel near your posterior. Keep still for 5 seconds, then release and place your foot back on the ground. Repeat the process 10 times in 3 sets. Once you feel more comfortable, you can attach weights to your ankle.
Prone hip extension:
Assume a prone position and extend your legs straight behind you. Engage the gluteal and thigh muscles of your injured limb, and raise it approximately 8 inches above the ground while keeping your knee in a straight line. Maintain this posture for 5 seconds before returning your leg to its initial position and unwinding. Perform three collection of 10 repetitions.
Resisted hamstring curl:
Position yourself in a chair, facing a door that is approximately 3 feet away. Take one end of the tubing and create a loop around the ankle of one leg. Tie a knot at the other end of the tubing and secure it in the door. Bend your knee and lower your foot to the ground, allowing it to glide along the floor until it rests beneath the chair and the tubing is taut. Gradually bring your foot forward again. Perform this exercise for 3 sets of 10 repetitions.
You can challenge yourself by moving the chair farther away from the door and increasing the resistance of the tubing.
Chair lift:
Lie on your back with your heels resting on the top of a chair. Slowly raise both hips off the floor. Hold for 2 seconds and lower slowly. Do 3 sets of 15.
Once your hamstrings have gained strength and you perceive your leg as steadier, you may initiate the fortification of the quadriceps (the muscles present on the anterior aspect of the thigh) by executing lunges.
Lunge:
Step forward with your right leg and bend your right leg while lowering your left knee towards the ground. Return to the initial position and iterate the process. Next, push forward with your left leg and dip your right leg on the ground. Do ten repetitions for three sets on either side.
