Your hamstrings are located on the back of your upper leg. The biceps femoris, semitendinosus and the semimembranosus are the muscles that make up the hamstrings. Strong hamstrings make it easier for you to run on a football field or walk up a flight of stairs. Exercising this part of your legs can help you perform several daily activities more efficiently. If you strain your hamstrings, therapy can help you get back to your daily routine or exercise regimen.
Lunges
Lunges can give your hamstrings a workout. Stand with your feet about hip-width apart. Lift your left foot and take a large step forward. As you place your left foot flat on the floor, sink down into the lunge so that both of your knees are bent. Your left knee should form a right angle with the floor and your right knee should almost touch the floor. Step up into a standing position and repeat this exercise with your right leg. Try to do at least two sets of eight lunges. You can put dumbbells in your hands to make the lunges more challenging.
Flutter Kicks
Flutter kicks can be performed while lying face-down on a weight bench or your bed. Your hips should be at the edge of the bench or bed. Lift your legs so they're extended straight out and level with your hips. Alternately lift one leg higher than the other as if swimming. Perform three sets of 40 flutter kicks.
Lying Hamstrings Curls
If you own a resistance band, you can perform hamstring curls while lying on the floor. To practice this exercise, put the cuff of a resistance band on one ankle. Attach the other end of the band to a stable object or have someone hold it. Lie on your stomach with your feet about hip-width apart. Bend your knee and slowly bring your heel toward your gluteus maximus. Do not arch your lower back as you perform this exercise. After you complete at least 10 repetitions with one leg, switch the cuff to the other ankle and repeat the exercise. Try to do two sets with each leg.
Cold Therapy
A hamstring strain can occur unexpectedly and can be quite painful. According to the Nicholas Institute of Sports Medicine and Athletic Trauma, this type of injury is caused by an excessive stretch or tearing of muscle fibers. The institute says therapy for a hamstring strain should include icing the area for 10 to 15 minutes after the injury occurs. You should ice the area two or three times a day. Resting the strained hamstring is also important for recovery.
Massage Therapy
According to the Sports Injury Clinic, a massage can increase blood flow to an injured hamstring. In addition, the website says a massage can aid in correcting muscle fiber realignment and reducing scar tissue. Regular massages can also help you prevent recurring strains of tight hamstring muscles.
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