Hamstring Strain: Rehab Exercises - BulletProofRunner Blog

Below are some types of exercises that you can attempt. These exercises may be advised for a particular ailment or for the purpose of rehabilitation. Commence each exercise gradually and reduce intensity if you feel any discomfort.

You will receive instructions about when to begin these exercises and which ones are most suitable for you.

Anatomy and Function of the Hamstrings

Having knowledge about the anatomy and functions of the hamstrings facilitates the identification of exercises that are suitable for treating the specific type of hamstring injury incurred. The hamstring muscle group, comprising of three muscles situated at the rear of the leg, is among the frequently affected set of lower body muscles.

The muscles of the posterior chain begin at the ischial tuberosity located at the pelvic base and run through the back part of the thigh until they connect to both sides of the knee joint.

Located on the outer side of the thigh (the lateral aspect) is the Biceps Femoris muscle, which has a proximal (conjoint) tendon in common with the Semitendinosus. The Biceps Femoris is attached to the outer side of the knee, while the Semitendinosus is attached more towards the inner side (medially) and is also attached to the knee from the inside. Additionally, the Semimembranosus is the third muscle of the hamstring group that attaches to the inner side (medial aspect) of the knee.

When programming exercises to target the inner legs more, Adductor Magnus is often referred to as the “4th Hamstring” due to its functional role in hip extension.

To simplify matters, we shall regard the hamstring muscle groups as having 2 primary actions: Hip extension and Knee Flexion.

The hamstrings can be prone to injury during explosive activities like sprinting, particularly when biarticular muscles that cross two joints are involved. This is because the combination of concentric, eccentric, and isometric actions across the hip and knee joints during different stages of the sprint cycle can cause damage to the hamstrings. Therefore, the selection of hamstring exercises for rehabilitation and recovery should take into account these factors.

Types of Hamstring exercise

Although exercises are often classified as either hip or knee dominant, it is important to take into account the action of the hamstring muscles and the type of contraction involved. By considering factors such as hip dominant eccentric, hip dominant isometric, and knee dominant eccentric exercises, one can ensure comprehensive rehabilitation and strengthening of the leg muscles.

While it is crucial to isolate the hamstring muscles, it is also crucial to reintroduce them into compound movements that involve the hamstrings as part of overall athletic movements and a global strength program, which will help stimulate muscle growth.

The following hamstring exercises can be done with minimal equipment and are more effective than just using the leg curl machine or doing hamstring curls.

How to do the exercises

Hamstring set (heel dig)

Sit with your affected leg bent. Your good leg should be straight and supported on the floor.
Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
Hold for about 6 seconds, and then rest for up to 10 seconds.
Repeat 8 to 12 times.

Hamstring curl

Lie on your stomach with your knees straight. Place a pillow under your stomach. If your kneecap is uncomfortable, roll up a face cloth and put it under your leg just above your kneecap.
Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
Slowly move your leg up and down.
Repeat 8 to 12 times.
When you can do this exercise with ease and no pain, add some resistance. To do this:
Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
Loop the other end of the exercise band around the lower part of your affected leg.
Repeat steps 1 through 4, slowly pulling back on the exercise band with your leg.

Hip extension

Stand facing a wall with your hands on the wall at about chest level.
Keeping the knee of your affected leg straight, kick that leg straight back behind you.
Relax, and lower your leg back to the starting position.
Repeat 8 to 12 times.
When you can do this exercise with ease and no pain, add some resistance. To do this:
Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
Loop the other end of the exercise band around the lower part of your affected leg.
Repeat steps 1 through 4, slowly pulling back on the exercise band with your leg.

Hamstring wall stretch

Lie on your back in a doorway, with your good leg through the open door.
Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
Repeat 2 to 4 times.
If you do not have a place to do this exercise in a doorway, there is another way to do it:
Lie on your back, and bend the knee of your affected leg.
Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
Repeat 2 to 4 times.

Do not arch your back.
Do not bend either knee.
Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.

Isometrics

Introducing load to injured structures can be achieved through isometrics during the initial stages of rehabilitation, and can continue to be used with increasing intensity until the end stage. Isometrics, which allow patients to maintain control, can help to boost confidence. By enabling patients to receive force feedback data from various devices, including force plates, hand-held dynamometers, or isokinetic dynamometers, isometrics can be employed as a means of demonstrating progressive improvement in the capacity for absorbing force by recovering tissues.

The initial stage of isometric exercises for the hamstrings involves performing Single Leg Isometric Holds (also known as heel digs) with the flexibility to elongate the hamstring when it is under strain. The recruitment of the muscle is usually more difficult when it is in an outer (extended) position, and this is evident in any recorded force measurements.

To increase the level of difficulty, one can perform a heel dig while balancing on a single leg on a bench or between two benches, gradually increasing the duration of each hold, number of repetitions, and speed of contraction.

These workouts may be identifiable as a “Bosch” method and will advance to “switches” or A’ speed exchange drills between benches, in addition to isometric exercises.

Asklings

Most of the exercises demonstrated thus far have focused on increasing the load gradually as the main objective. The Askling exercise progressions can also incorporate stretching the muscle to accommodate the outer range.

Global Strength – Core Strength & Movement Control

In addition to performing exercises that target the hamstrings, it’s crucial to incorporate a periodised approach to enhance the effectiveness of the program. This includes focusing on building overall strength in the lower body, upper body, and core, and incorporating exercises that specifically target the calf muscles, adductors, glutes, lateral glutes, and quadriceps.

We have always abided by the principle of isolating and integrating, which indicates our strong belief in both.

To begin, it’s advisable to view exercises that specifically target the hamstring muscles as improving scar development. Keeping this in mind, the motion should be limited and focused solely on the hamstring muscles. Bear in mind that the body tends to compensate for vulnerable or sore regions, but in rehabilitation, we should concentrate on addressing those areas.

By enhancing movement competence and athletic progress in combination with the healing tissue, the hamstring can operate at its present capacity during the specific phase of recuperation thanks to its worldwide efficacy.