The hamstring muscles comprise the biceps femoris, semimembranosus and semitendinosus. A tear in any of these will cause a strain, which is also called a pulled muscle, according to Kapi'olani Orthopaedic Associates' A Guide to Hamstring Strain. The first exercises you should do a torn hamstring are stretches. Icing and wrapping the leg, elevation and/or taking anti-inflammatories may help, but consult your doctor. She will also tell you when you're ready to move on from there.
Standing Hamstring Stretch Exercise
You may start stretching exercises after the pain and swelling subside, recommends Detroit Medical Center. The standing hamstring stretch is simple and effective. You can rest the leg with the tear on a stool and then incline your torso forward at the hips so a mild stretch is placed on the hamstrings. The heel of the foot should rest on the stool with the leg straight and the foot flexed. Kapi'olani Orthopaedic Associates recommends a stool about 15 inches high. You may also do this exercise with your foot on the floor, according to the Detroit Medical Center. Hold the stretch for between 30 and 60 seconds. Repeat three times.
Wall Hamstring Stretch Exercise
The hamstring muscles can also be stretched against a wall. You can do this stretch by lying face up on the floor in a doorway with your hips lining up with the door. Both legs should be straight. By lifting the injured leg and placing your heel against the door frame, you can stretch the hamstring. The other leg should remain on the floor. This exercise will stretch your hamstring more than the standing stretch. Hold this stretch for 60 seconds for a total of four times.
Standing Calf Stretch Exercise
The standing calf stretch is another exercise recommended by Kapi'olani Orthopaedic Associates for dealing with a torn hamstring muscle. The exercise is quite easy to do. By standing and facing a wall you can take some of the weight off of your injured leg by placing your hands on the wall and leaning forward while doing the stretch. The calf stretch is done with your uninjured leg close to the wall with the knee bent and your hurt leg about two feet from the wall. The injured leg will be straight so as the front knee is bent and you lean forward, a stretch will occur in the back of the leg. It is important to keep both feet flat on the floor. Hold the stretch for 30 to 60 seconds. Do four reps.
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