Take the stretch as far as is comfortable and hold relaxing into the stretch. Aim to stretch forward from the hip rather than the shoulders. A gentle stretch should be felt at the back of the leg but it should not be painful. Perform 3 sets of 10 seconds once or twice a day. Hamstring rehabilitation program Hamstring massage Kinesiology taping Tight hamstring muscles Bent leg hamstring stretch Bent leg hamstring stretch on the back targets the muscle fibres closer to the hip whereas the straight leg hamstring stretch targets the fibres nearer the knee.
Lie on your back and pull the leg over keeping the knee very slightly bent until a gentle stretch is felt at the back of the leg. Again this should not be painful. Dynamic hamstring stretching exercises Dynamic stretching involves movement. Dynamic exercises include: Active straight leg raise Cycling upside down Dynamic walks. Hamstring strengthening exercises Below are a number of progressively more difficult hamstring exercises.
Isometric hamstring exercises Lie on your front in the prone position. A partner or therapist provides resistance as you contract the hamstring muscles, hold for 3 or 4 seconds then relax. Chane the amount your knee is bent to work the muscle at different lengths. Once a range of angles have been worked, repeat the exercises with your foot turned outwards and again with your foot turned inwards.
This exercise targets the inner and outer hamstring muscles at varying angles of flexion or knee bend. Standing knee flexion Stand on one leg and bend the other one using just gravity as resistance. This can be done gently and slowly to start with as an early stage exercise. Aim for 3 sets of 10 repetitions once a day, building to 4 sets of 20 reps. Ankle weights can be used to increase the load further.
During the later stages when you begin running again, this exercise can be performed more explosively. Hamstring catches The leg is allowed to fall and the hamstring muscle catches the leg before it falls to the horizontal. Stay relaxed as your leg falls under the influence of gravity.
Only contract the hamstring muscles to prevent the foot landing. This starts to work the hamstring muscles eccentrically, with a very light dynamic training effect. Again begin with 1 set of 10 reps and build up each day to 3 sets of 15 reps. An ankle weight can be used to increase the load on the muscle. Bridge exercises Lie on your back, knees bent and push the hips upwards to work the gluteal muscles and hamstrings.
Use both feet on the floor pushing up, to begin with. Hold the position briefly and then lower. Begin with 3 sets of 8 reps building to 3 sets of 12 reps then progress the exercise to single-leg bridges. Single leg bridges are done in the same way ensuring you squeeze the gluteal muscles and aim to maintain a straight line from the shoulder on the ground to the knee at the top point of the exercise.
Again, begin with 3 x 8 reps and build up. Seated hamstring curl This is a deceptively difficult exercise that works the hamstring muscles specifically in a very contracted close range of movement. One end of a resistance band is tied to a fixed point or held by a partner and the other end secured to the foot. Pull your heel into the buttocks, contracting the hamstring muscle to do so. Aim for 3 sets of 8 reps to begin building up to 3 sets of 12 or Hamstring rehabilitation program Hamstring massage Kinesiology taping Tight hamstring muscles Single leg hip extensions This is a more advanced version of a bridge.
Using a step or box to raise your elbows, alternate putting each heel to the floor. Most hamstring injuries can be cared for at home using the techniques outlined below. Consider seeing your GP if you have any concerns about your injury, particularly if you think it's a severe injury, it's not healing, or your symptoms are getting worse.
Your GP can also advise you about when you can return to your normal activities and what exercises you should do to aid your recovery in the meantime. They may be able to refer you to a physiotherapist for specialist treatment in some cases.
Recovering from a hamstring injury may take days, weeks or months, depending on how severe it is. A completely torn hamstring may take several months to heal and you'll be unable to resume training or play sport during this time.
During the first 2 or 3 days, you should care for your injury using RICE therapy:. Regular painkillers, such as paracetamol or a non-steroidal anti-inflammatory drug NSAID cream or gel, may also help relieve the pain. Short-term use of oral NSAIDs, such as ibuprofen tablets, can also help reduce swelling and inflammation.
However, these are not suitable for everyone. Check the leaflet that comes with your medicine to see if you can take it. Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear.
To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside. Chances are that if you strain your hamstring while running, you'll know it immediately. You'll feel a sharp pain and possibly a popping sensation at the back of your leg. You won't be able to keep running and you may fall.
A hamstring strain might be diagnosed on the sidelines by a trainer or when you see a physical therapist. Often, you'll also see the doctor for a hamstring strain. The doctor will examine your leg and ask you questions about how the injury happened and how much pain you have. A hamstring strain generally occurs as a result of muscle overload, such as when you are running and your leg is fully stretched out just before your foot strikes the ground. When your foot strikes the ground and all your weight is on it, the muscles can get stretched too far and they may start to tear.
People who take part in certain activities that involve sprinting or jumping like track and field, soccer, football, lacrosse, basketball, and dance are more at risk of getting hamstring strains.
These kinds of injuries are also more common in teens who are going through growth spurts. That's because the leg bones may grow faster than a person's muscles, pulling the muscles tight and leaving them more susceptible to getting stretched too far. Keeping your muscles in good shape is the best way to prevent hamstring injuries. Here are some ways to help protect yourself against them and other sports injuries! The good news is that only the most severe muscle tears require surgery.
Most hamstring strains will heal on their own or with some physical therapy. If you have a complete tear of one of your hamstring muscles or tendons, your doctor might want you to have surgery to reattach the tendon to the bone or fix the tendon.
Not overdoing things is key when it comes to this type of injury. Many people have a hamstring strain come back because they returned to play too quickly. So follow your doctor's advice and don't push yourself or feel pressure to get back into sports or other activities too soon. Find a tender spot and then extend and relax your knee a few times. As it calms down more, you can get closer and closer to the area. At this point, you can also add in some gentle dynamic stretching emphasis on dynamic!
I stretch the hamstring by standing and placing one foot on a stool, coffee table, couch, etc. Then bring your chest towards your knee 10 times.
Again, your muscles are three-dimensional, especially your hamstring, so also make sure to bend down and off to either side several times. You can also add in some running-specific functional strengthening exercises. Start with the easier strengthening exercises squats and only do a couple of sets of 10 or so.
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