Hamstring Rehabilitation Exercises

Apr 21, 2010 | By Sha Buckines

According to the authors of Arnheim's Principles of Athletic Training, hamstring injury is the second most common injury to the thigh. Injury to the hamstring is often a result of a quick change of direction. Muscle fatigue, poor posture, discrepancy in leg length, and tight hamstrings are also reasons hamstrings are injured. Rehabilitation of the hamstrings requires, icing the injury, taking anti-inflammatory medication, and constricting movement. Once normal range of motion is restored to the hamstring, it is safe to perform stretches and rehabilitative exercise. Begin all rehabilitative exercise with lightweight and high repetitions.

Prone Leg Extension

Lie facedown on a mat, place your forehead on your hands for support. Extend both legs out behind you. Tuck the toes under. Lift the right leg straight up as far as your flexibility allows and return the leg to the mat. Repeat this lifting and lowering motion for 12 to 15 repetitions, then repeat the same movement on the other side.

Side Lying Abduction

Lie on your right side with your head resting on your right arm, Straighten out your legs, and place your left leg slightly behind the right one. Lift your left leg skyward just to the level of your hip, while keeping your toes pointed straight ahead. Return to start position and repeat for prescribed number of repetitions. Roll to the other side, switch legs and repeat.

Standing Knee Flexion

Stand with your feet hips distance apart. Place both hands on your hips. Bend your knees and lower your body to the floor. Lower your body until your knees are bent to 90 degrees or as much as you can, through pain free range of motion. Straighten out the legs and return to starting position. Repeat this knee extension and flexion until the desired number of repetitions is complete. To prevent injury, make sure that your knees do not pass over your toes during this exercise.