The hamstrings are a group of muscles that run along the back of the upper leg. According to the Stretching Institute, hamstring injuries are classified as either first degree, second degree or third degree strains, with third degree injuries being the most severe. When beginning to exercise again after a hamstring injury, add in some specific stretches and exercises to speed up the rehabilitation process.
Step 1
Rest for at least two days from any activities that cause pain and keep your injured leg elevated. Sports Injury Clinic suggests icing the injured hamstring area for 15 minutes at a time, three to four times per day.
Step 2
Stretch the injured hamstring using static stretches, which involve holding a stretched position for an extended period of time. For example, a straight leg hamstring stretch involves keeping your knees extended and bending at the waist, while reaching for the floor as far as you can. Hold stretches for 30 seconds, and perform them at least five times per day.
Step 3
Begin light jogging as soon as you can run without feeling any pain. Increase the duration and speed of the running until you can run for 40 minutes with no problems. At that point, you can begin your regular exercise program.
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