Rehab Exercises For Hamstrings

The hamstrings consist of three muscles --- the biceps femoris, semimembranosus and semitendinosus --- that run vertically on the back of your thighs between your hips and knees. They produce knee flexion and hip extension ranges of motion. The hamstrings are susceptible to injury during activities featuring intense jumping or sprinting, such as basketball, football, soccer and softball. The American Academy of Orthopaedic Surgeons recommends that you perform stretching and strengthening exercises to rehabilitate injured hamstring muscles. Consult your doctor for any advice or suggestions particular to your condition.

Hamstring Stretches

After resting your hamstrings following an injury to alleviate pain and reduce any swelling, begin stretching exercises to restore range of motion to your hip and knee joints. Sit upright with your legs extended forward, heels on the ground and toes pointed upward. Reach toward your toes with both hands and slowly bend forward at the waist until you feel a gentle stretch through your hamstrings. Hold for five deep breaths, deepening the stretch slightly with each exhalation.

You can also perform a similar stretch from a standing position. Stand upright with your feet about hip-width apart and toes pointed forward. Bend over and reach toward your toes. Stop when you feel a light stretch through your hamstrings and hold for five breaths. Reach slightly farther with each exhalation.

Hamstring Curls

After working to increase your flexibility, add hamstring strengthening exercises to your rehabilitation program to help restore function and prevent re-injury. Start with light resistance and gradually increase the resistance over time.

Hamstring curls strengthen the hamstrings through knee flexion and extension ranges of motion. Attach the middle of a resistance band to a sturdy object and secure the ends to your ankles. Sit in a chair about 5 feet from the object to remove slack from the band. Begin facing the object, with your knees bent and feet flat on the floor. Extend your left leg in the air toward the object with your toes pointed upward. Repeatedly flex your knee to 90 degrees to stretch the band and extend your leg back toward the object. Perform at least 10 total repetitions, then switch legs.

Lunges

Lunges strengthen the hamstrings through hip flexion and extension ranges of motion. Stand upright, with your feet about hip-width apart and hands by your sides. Step forward 2 to 3 feet with your right foot. Keep your left foot in place, but allow your heel to come up. When your right foot is securely back on the floor, squat down until your right thigh is parallel to the ground. Next, powerfully extend your hips to reverse back to the starting position. Repeat with your left leg and continue alternating legs for at least 16 total repetitions. Increase the intensity of the exercise gradually by holding dumbbells in your hands.