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Exercises for Hamstring Injury Rehabilitation (Part 1)

Updated: Nov 19, 2020

Do you have tightness in your hamstrings? Have you experienced a hamstring strain or minor tear? Is your hamstring injury affecting your daily routine? Is your injury limiting you from your daily workouts?

Hamstring injuries are extremely common for all people, not only competitive athletes. The hamstring muscles are a group of three muscles that run along the back of your thigh from your hip to just below your knee. These muscles allow you to flex your leg behind your body and bend your knee, which is essential for the proper mechanics of walking and running.

Early stage rehabilitation for your hamstring injury should begin about 72 hours after the injury/strain, depending on the severity. Goals for rehab in the acute stage are to reduce inflammation, control pain, and begin exercises. The exercises below can be completed at home, follow the exercises in order beginning with phase 1. The exercises should be done without pain. A strong indicator of whether or not your hamstring is ready to begin the next phase of exercises is if you feel pain while completing the exercise. You should complete your exercises one day on and one day off, to allow the muscles to rebuild and to evaluate pain/soreness. You can use ice after completing your exercises. The video below shows how to complete exercises 1 & 2 (prone hamstring curl and prone hip extension). The remaining exercises will be shown in part 2 & 3 of this blog post.

Tips for preventing hamstring injury:

  1. Stretch daily

  2. Stay hydrated

  3. Warm up before exercising, jogging, running!

Exercises for hamstring injury rehabilitation:

  1. Prone hamstring curl (phase 1)

  2. Prone hip extension (phase 1)

  3. Hip thrust (phase 2)

  4. Cook hip lift (phase 2)

  5. Single leg catch (phase 3)

(Demo of exercises 1 and 2- prone hamstring curl & prone hip extension)