Although surgery might be necessary for serious hamstring strains, less severe injuries can recover through proper initial treatment and suitable exercises.
A customized recovery plan for a particular injury can be prescribed by a doctor, which may involve stretches to address range of motion limitations and strength exercises starting with low intensity for better recovery outcomes.
The focus of this article is on means of recuperating from a hamstring injury, which involves outlining particular stretches and exercises useful for rehabilitation.
Hamstring injury recovery
Sports injuries frequently involve hamstring muscle strains.
When a muscle is overloaded or stretched beyond its capacity, it results in a muscle strain. There are three grades of strains – grade 1, grade 2, and grade 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 the injury. Surgery may be required if the injury grade is high.
The RICE method can be advantageous for the majority of injuries related to sports. The process includes:
- 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 minimize pain, inflammation, and tissue harm. Nevertheless, accessing it can be costly and challenging, prompting individuals to consult with their physician and inquire whether their health insurance covers cryotherapy sessions.
When the swelling and pain decrease, recovery can be assisted and future injury prevented by performing therapeutic stretches and strengthening exercises. Experts suggest that low intensity and painless active movements should be initiated before intensity is increased.
Hamstring stretching exercises
The stretching routines provided target the hamstring muscles, including both static and dynamic stretches. In static stretching, the position is gradually approached and held for a specific duration whereas in dynamic stretching, the muscles are stretched through gentle leg movements or swings.
Straight leg hamstring stretch
Gradually start the stretch and maintain it. It can be executed on a bench, table, or the ground. Avoid exerting pressure. A mild pull should be felt at the rear of the thigh. This workout focuses more on the muscle fibers in the upper thigh rather than those above the knee.
Bent knee hamstring stretch
The hamstring muscles nearer the knee are the focus of bent knee hamstring stretches, rather than those higher up. Apply a stretch to the muscle by slowly lifting your leg and then extending it.
Straight leg raise
Assume a supine position and elevate the affected leg within the limits of painlessness. Subsequently, descend. Endeavor to execute more fluid movements during this workout and strive to progressively extend the knee as your suppleness enhances.
Upside downcycling
Assume a supine position and use your hands to prop up your hips. Move your legs in a cycling motion.
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.
Hamstring strengthening exercises
Starting in phase 2 of our rehabilitation program, you can perform hamstring strengthening exercises at home without requiring specialized equipment. The initial phase will consist of isometric exercises that don’t involve any motion. Subsequently, it’s vital to engage in isotonic exercises implementing weights or resistance bands that involve movement.
Isometric hamstrings
It is recommended to have assistance from a partner or therapist for these exercises. Begin by lying face down in a prone position. Exert force on your hamstrings, resist the pressure given by a partner, hold, and then release. Vary the degree of knee flexion to target different areas of the muscle. After working the muscles through a range of angles, repeat the exercise with the foot pointed inward and outward to engage the inner and outer hamstring muscles.
Standing hamstring curl
As you gain confidence, you can boost your repetitions and speed while simultaneously pulling your ankles towards your buttocks by bending your knees.
Hamstring catches
Lower your bent leg using gravity and engage your hamstring muscles to stop it from fully extending. Keep your body relaxed throughout the exercise and solely use your hamstring muscles to prevent your foot from touching the ground. This technique provides a slight dynamic workout for the eccentric movement of your hamstring muscles.
Seated hamstring pull
Secure one end of the resistance band to a fixed point or let a partner hold it while the other end is fastened to the foot. Engage the hamstring muscle by pulling the heel towards the buttocks.
Chair walks
- On a flat surface, sit on an office chair with wheels.
- Slowly extend the leg.
- Hold onto the chair and push the heel into the ground to pull the body and chair forward.
- Repeat on the other side.
Single-leg floor touches
- Standing on one leg with a slightly bent knee, hinge at the hip and slowly reach toward the ground.
- Return to an upright position.
- Keep the torso straight during the exercise.
- Repeat on the other side.
