Your hamstring muscles are the three muscles on the back of the thigh that help you lift your leg backward. Because a significant demand is placed on the hamstrings when you run, walk or sprint, pulling a hamstring can be a common occurrence. This happens when the hamstring muscles become overstretched. As a result, you may experience pain, swelling and muscle stiffness. If you have injured only your hamstring muscle and not your tendons or ligaments -- which can be signified by a loss of function in the leg muscles -- you can perform regular stretching exercises to relieve pain in the hamstrings.
Kneeling and Leaning
This gentle hamstring stretch should be performed after a short, three- to five-minute walk to warm your muscles. Kneel on the floor, then extend your affected leg in front of you, heel on the ground with your foot flexed. Reach the same arm as your extended leg toward the foot, pulling on the foot with your hand. To maintain your balance, you can place your opposite fist on the floor. Increasing the amount you lean forward can help you deepen your stretch. Hold this position for 20 to 30 seconds, then release the stretch. Repeat two to three times.
Chair Assist
This stretch requires the use of a sturdy chair to be effective. Stand about two feet away from the chair and place the foot of your affected leg on the chair with your toes on the edge of the chair. Lower your heel as much as possible, feeling a stretch in the hamstring. Place your hands on your extended leg for balance and keep your back straight as you pull your chest in toward your affected leg. Hold this position for 20 to 30 seconds, then release your stretch. Repeat two to three times.
Forward Stretch
This exercise can provide a deep stretch for the hamstring muscles -- do not stretch to the point of strain or pain. Sit on the floor with your affected leg extended and your opposite leg tucked in, with your foot touching your inner thigh. Keep your back straight as you lean forward toward your affected leg, feeling the stretch in the back of your leg. Hold this stretch for 20 to 30 seconds, then release the stretch. Repeat five times.
Lying Stretch
This exercise can be performed while you are lying on your back. Start with your legs extended, then lift your affected leg toward your body. Grasp the back of your thigh at a spot that is comfortable for your flexibility level -- behind the knee is a good spot. Hold this position for 20 to 30 seconds, then release the stretch. Repeat four to five times.
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