The hamstrings are comprised of three large muscles in the back of the thigh and are most often injured during activities that involve bursts of speed or explosive kicking. Most hamstring injuries respond well to simple, nonsurgical treatments, according to the American Academy of Orthopaedic Surgeons. If there is significant pain with extensive bruising and swelling, you should get clearance from a physician before beginning hamstring exercises.
Doorway Stretch
The Nicholas Institute of Sports Medicine and Athletic Trauma cautions against aggressive stretching (stretching beyond the point of mild discomfort), which may hinder healing, soon after the injury. Gently stretch the hamstrings by lying on the floor with the involved leg straight against a door frame and the uninvolved leg flat on the floor. To increase the stretch, slide closer to the door frame.
Exercise Band
To strengthen the hamstring muscles, loop an elastic exercise band around a table leg and the ankle of the injured leg. While sitting facing the table, bend and straighten the knee 25 times. Band exercises strengthen the muscles in two directions, shortening and lengthening, which is particularly important with hamstring injuries.
Bridging
The bridging exercise strengthens both the hamstrings and the gluteal muscles. To perform the bridging exercise, lie on the floor with your knees bent and hip-width apart and your feet pointing straight ahead. Lift your buttock up from the floor until your back is straight, holding this position for 10 seconds and lowering slowly, repeating 25 times. To make the bridging exercise harder, it can be done with one foot off the floor.
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