The hamstring muscle helps to bend the knee as well as move the hip backwards. The hamstring muscle group includes three smaller muscles: the semitendinosus, semimembranosus and biceps femoris. Typically occurring during sports requiring sprinting, a hamstring strain, or pulled hamstring as it is commonly known, is a tear of one or more of the muscles resulting in a sharp pain accompanied by swelling or bruising. Rehabilitation exercises help rebuild strength and alleviate pain.
Straight Leg Raises
Perform a supine leg raise by lying flat on the floor and elevating the upper body with your elbows. Bend the unaffected knee and place the foot flat on the floor, tightening the hamstring muscle and raising the leg within limits of pain. Begin an adduction leg raise by lying on the side of the affected hamstring and making a triangle by bending the opposite leg, placing the foot in front of the thigh. Tighten the hamstring muscle and lift the leg within limits of pain. Lie on the side of your unaffected leg and bend it to form a support and tighten the hamstring muscle while lifting slowly within limits of pain to perform an abduction lift. Lie on your stomach to perform a prone leg lift. Tighten the hamstring muscle and slowly lift within limits of pain. Complete up to 10 repetitions three times daily.
Knee Bridges
Knee bridges are another common strengthening technique used during hamstring rehabilitation. Chris Mallac, physiotherapist to the Brisbane Lions AFL rugby team of Brisbane, Australia, suggests using knee bridges to help strengthen the hamstring during rehabilitation. Perform a bent knee bridge by sitting in a chair with the heel of the affected leg on the floor. Press the heel into the floor holding the contraction for five seconds; repeat five times. Knee bridges also can be performed by placing the heel placed on a chair and contracting the hamstring for five seconds and repeating up to five times.
Hamstring Curl With Resistance Band
A hamstring curl using a resistance band can help strengthen the hamstring. Begin this exercise by lying on your stomach with a resistance band tied to a sturdy object and around your ankle. Slowly bend the knee as you tighten your thigh. Repeat three sets of hamstring curls consisting of up to 10 repetitions each.
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