The hamstring muscles are a group of three muscles located in the back of your upper thigh. They contract to bend your knee and extend your leg back, and are used in all lower-body movements, including walking, running, and jumping. A hamstring strain is a slight to complete pull or muscle tear, depending on the severity of the injury. A major cause of a hamstring strain is an imbalance between the hamstring and its opposing muscle, the quadriceps, or front of your thigh. Additional causes include repetitive stress due to running, or an over-extension of the knee while running, especially for individuals with poor hamstring flexibility. Doctors do not usually advise exercises until you have completed treatment for a hamstring strain.
Kneeler Hip Hitch
This exercise strengthens your buttocks and hamstrings, and can be performed with an ankle weight. Kneel with your arms extended and hands on the floor under your shoulders, your knees under your hips. Contract your abdomen to keep your back straight. Begin the exercise by lifting one leg up until your thigh is at hip height, keeping your knee bent. Lower your leg back to the starting position. Work up to three sets of 10 repetitions. Repeat the exercise on the other leg.
Standing Leg Curl
This exercise strengthens your hamstrings, and can be performed with an ankle weight. Stand behind the back of a chair or bar, with your feet shoulder-width apart and your hands holding on to the chair or bar. Begin the exercise by bending one leg, bringing your heel up to knee height, and keeping your knee down. Continue the exercise by slowly lowering your leg back to the starting position. Work up to three sets of 10 repetitions. Repeat the exercise on the other leg.
Hamstring Stretch
This exercise stretches your hamstrings, which can prevent future hamstring strains due to inflexibility. Sit on the floor with your legs extended. Contract your abdomen to keep your back straight. Bend your arms and place your hands on your thighs. Begin the exercise by extending your arms overhead and inhaling. While exhaling, bend your upper body forward, reaching with your arms toward your feet. Keep your back straight, bringing your chest to your knees. Hold for up to 30 seconds.
Reclining Head to Toe Pose
This exercise is derived from a yoga workout for the purpose of stretching the hamstrings. Lie on your back, with one leg extended and the other leg bent, with your foot on the floor near the extended knee. Begin the exercise by lifting the straight leg up toward the ceiling. Extend one arm up, reaching towards the extended leg. Hold your extended foot with your extended arm. To increase the intensity of the stretch, flex your extended foot. Hold for five full breaths, and then slowly return your leg to the starting position. Repeat the exercise on the other leg.
References
- Sports Injury Clinic: Pulled Hamstring/Hamstring Strain
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Hamstring Pull (Strain)
- Runners Rescue: Hamstring Injury and Running
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Yoga for the Joy of It"; Minda Goodman Kraines and Barbara Rose Sherman; 2010
