Hamstring injuries--such as pulls or strains--occur frequently in people who participate in sports that require sprinting and fast movements, such as basketball, soccer and running, according to the American Academy of Orthopaedic Surgeons. After you rest and ice your hamstring and take anti-inflammatory medication, your doctor may suggest you do exercises to stretch and rehabilitate it.
Benefits
Physical therapy exercises stretch the hamstring muscles, which run down the length of the back of the upper leg, and improve range of motion in your leg. Stretching exercises also improve blood flow to the area, which helps with recovery of the muscles and preventing further injury.
Static Stretch
To do a static stretch, sit on the floor with your legs straight and extended out in front of you. Bend the uninjured leg at the knee and place the bottom of your foot against the side of your injured leg. Extend your arms out toward the foot of your injured leg and bend at the waist. You should begin to feel a stretch in your hamstring. Stretch as far as you can without feeling pain or discomfort and hold for 10 to 15 seconds. Sit back up and let your hamstring relax, then repeat. Do three or four stretches as part of your hamstring rehabilitation stretching routine.
Dynamic Stretch
Start by standing next to a wall or sturdy object on which you can place your hand for support. Stand with your injured leg beside the wall, and place the hand on that side against the wall. Raise your other arm across your torso to maintain your balance. Keeping your injured leg straight, swing it forward and back, increasing the height of the swing each time until your leg is eventually parallel with the floor. Do 10 to 15 swings with your leg, then rest.
Contract-Relax Stretch
This stretch requires the help of another person such as a physical therapist. Lie on the floor on your back. Lift your injured leg off the floor and have the physical therapist push it up so it is perpendicular to the floor. Have the physical therapist push your leg toward your body as you use your hamstring muscles to push against the resistance. Hold for 10 seconds, then rest. Repeat the exercise two or three times as part of your rehab routine.
Considerations
Stretches are usually the first step in the rehabilitation process, followed by strengthening exercises such as weight training to help build your muscle. Stop doing any exercise if you feel sharp pain or a popping sensation in your hamstring. This could be an indication that you've torn a muscle or ligament. Ease yourself into stretching exercises under the advice of your doctor. Trying to do too much too fast can lead to a further hamstring injury.
Member Comments