Depending on the severity, a torn hamstring can be a very painful injury that will keep you out of action for quite some time. Your hamstrings are a group of three muscles on the back of your thigh that are responsible for bending your knee. When a tear or strain occurs, the tissue in the muscle or muscles is damaged and even the simplest of daily activities can provide a challenge. It is common to do physiotherapy after tearing a hamstring, which includes different exercises to build your strength and flexibility back up.
Degrees of Hamstring Strain
When you tear your hamstring muscle, it will be classified as either a grade one, two or three strain. A grade one strain is a minor tear that produces discomfort and tightness and minimal swelling, if any. A grade two strain may result in twinges of pain with activity, some swelling and possibly a slight limp when you walk. A grade three injury causes severe pain, swells almost instantly and may require crutches in order to walk. Complete tears may require surgery to repair. In most cases, the RICE principle of rest, ice, compression and elevation is used with massage until you are ready for exercises.
Knee Extension
The knee extension is an exercise you can do early on with minor hamstring tears to help strengthen the muscles. Sit in a chair with your back straight and feet flat on the floor. Slowly raise the leg with the hamstring injury until it is straight out in front of you. Pause at the top for a moment and then lower and repeat. Do the exercise for three to five minutes, but stop if you feel any pain.
Static Stretching
Static stretching refers to a stretch with no movement or bounce. You can stretch your injured hamstring by yourself, or with the help of a partner. To stretch it alone, sit in a chair with a stool or box in front of you and place your heel on the stool. Lean forward until you feel a stretch in your hamstring, and hold it for 30 seconds. With a partner, lie on your back with your injured leg straight and extended up and have him lean into it to perform the stretch. Stop stretching immediately if you feel any pain.
Standing Hamstring Curls
Flexing your hamstrings is a good way to build the muscle back up, and a standing hamstring curl is an effective exercise to accomplish it. Stand upright and bend your knee so your heel moves up toward your butt, flexing your hamstring at the top. When your hamstring regains strength, try using a hamstring curl machine with light weight. You can also do the exercise from a lying position on your stomach.
Bridging
Performing a bridge from your back is a recovery exercise that probably isn't necessary for a grade one tear, but it may be part of your routine with a grade two or three tear after a week of rest. Lie on your back and place your feet flat on the floor. Keep your palms on the floor at your sides. Raise your buttocks up off the floor and hold your position for several seconds, then lower them to the ground. Repeat for eight to 10 repetitions, but stop if you feel any hamstring pain.
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