Pulled hamstring muscles often hamper athletes as well as occasional weekend warriors. A hamstring pull can range in severity from a partial tear of the muscle to a complete tear, according to the American Academy of Orthopedic Surgeons (AAOS). If you have a complete muscle tear, the only option is surgery. However, a slight to moderate hamstring pull can be rehabilitated with rest, ice and certain stretching and muscle-strengthening exercises.
Hamstring Stretch
A therapy program focuses first on flexibility, with gentle stretches to improve your range of motion, AAOS says. Stretching restores suppleness to the injured muscle and generates an increase in blood flow, which is crucial to the healing process. Rest your injured leg on a supporting surface, such as a table or counter. Keeping your knee and back straight, lean forward at the waist until you feel a stretch in your hamstring. Hold this static pose for 30 to 45 seconds. This stretch should be done numerous times throughout the day.
Lying Hamstring Curl
As healing progresses, you can gradually add strengthening exercises to your stretching routine. The lying hamstring curl is a gentle and effective way to generate blood flow to the injured hamstring and restore muscular strength. Lie face-down on the floor, with your legs stretched out behind you and your hands clasped together under your forehead. Slowly raise the heel of your injured leg toward your glutes. Go only as far as you can without causing pain. The goal is to improve the injury, not worsen it. Do two or three sets of five to 10 repetitions.
Resistance-Band Leg Curl
After you master the lying hamstring curl, you can progress to the resistance-band leg curl. By now you should have regained some of your hamstring strength, and this exercise will further your recovery. Attach a resistance band to a sturdy object, such as a door knob, and attach the other end to the ankle of your injured leg. Sit in a sturdy chair and bend your knee, then slowly allow it to extend while resisting the pull of the elastic band. To increase the resistance, place the chair farther from the door. Do two or three sets of five to 10 repetitions.
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