An injured hamstring is no laughing matter. It can be painful, immobilizing and may take weeks, months or even a year or more to heal. The best bet for treating a hamstring injury is to take it easy and follow your doctor's orders. He or she may prescribe a regimen of gentle stretching to keep the hamstring muscle long and elastic.
Seated Forward Bend
Sit in a chair and walk your legs out until they are almost straight and only your heels are on the floor. Sit up tall and bend forward over your extended legs until you feel a stretch along the backs of your thighs. Hold for 30 seconds and release. Perform two sets.
Lying Towel Stretch
Lie on the floor on your back with both legs extended. Raise your injured leg up to 90 degrees or as close to that angle as possible. Wrap a towel around the back of your thigh up near your knee and hold the ends in either hand. Pull your leg toward your chest without bending your knee. If you are more flexible, interlace your fingers around the back of your thigh instead of using the towel. Hold the stretch for 30 seconds. Do two sets.
Legs-Up-The-Wall
Sit down next to a wall with your hips right up against it. Turn your body and lie down on your back, bringing your legs up the wall vertically. Your buttocks should now be flush against the wall, and your hips should be at a 90-degree angle. If this is too much of a stretch for you, scoot your hips farther away from the wall. Hold here for one to three minutes.
Standing Chair Stretch
Stand facing a chair and place the sole of the foot of your injured leg on the edge of the seat. Straighten the leg and bend forward from your hip creases -- the place where your thighs meet your pelvis -- not from your waist. Bring your chest toward your shin and hold for 30 seconds. Release and repeat.
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