During physical therapy for a hamstring strain, your PT may use various modalities to help increase circulation, improve the way your muscles contract, and decrease pain. While these treatments may be beneficial, they should not be the only treatment you get for your hamstring condition.
Exercise is the most important component of your hamstring tear rehabilitation. But which exercises are best after a hamstring strain, and are there exercises to help you get back to your normal activity? Are there exercises to possibly prevent future problems with your hamstring? There are.
Your physical therapist can help determine the best exercises for your condition. This list is a sample progression of exercises that your PT may give to you during your rehab after a hamstring strain.
The exercise program starts out slow with some gentle stretching and range of motion (ROM) exercises, and it progresses in intensity until your hamstrings (and other neighboring muscles) are able to handle the high loads and stresses that are typically placed upon them.
Ready? Let’s get started.
There are various ways to start to stretch your hamstrings after a hamstring strain. Start slowly and gently increase the intensity of each stretch over the course of four to six weeks.
Different hamstring stretches that your PT may prescribe for you may include:
The hurdler stretchThe towel hamstring stretchThe amazing standing hamstring stretch
Each stretch can be held for 15 to 30 seconds, and you can do three to five repetitions. Hamstring stretches should be continued several weeks during your rehab, and you may wish to keep flexible by stretching your hammies several times a week even after you are fully healed.
Prone knee curls (start with only gravity as your resistance, and then make things more challenging by adding cuff weights)Standing hamstring curlsBall bridges with knee flexionSeated hamstring curls with a resistance bandGood morning exercisesThe Nordic eccentric hamstring curl
Remember, start out slowly and then progress by increasing the number of repetitions of each exercise or by adding resistance with cuff weights or resistance bands.
Make sure you perform each strengthening exercise slowly and focus on the eccentric portion of the contraction. Eccentric contractions occur as your hamstring is lengthening. So, if you are doing a hamstring curl, controlling the motion slowly as your knee is straightening is the eccentric portion of the contraction. Some studies indicate that eccentric contractions may have a protective effect against hamstring injuries.
Exercises to strengthen your calves may include:
Calf raisesTheraband strengthening exercisesAlfredson protocol for Achilles strength
Each different exercise should be done for 10 to 15 repetitions several times per week. Stop if any calf exercise starts to increase pain in your injured hamstring.
Straight leg raises are a great way to start your hip strengthening exercises. Once your hips get stronger and your hamstring has healed, you can start more advanced hip strengthening, like hip hikers.
Your quadriceps muscles are on the front of your thigh, just opposite your hammies. Keeping these muscles strong can help support your entire lower extremity and create balance between all the muscles of your leg. Short arc quad exercises or mini squats can help keep your quads working well while you rehab your hamstrings.
Exercises for your hips and quads should be done for 10 to 15 repetitions, 3 to 4 times per week.
Abdominal and core strengthening exercises that your PT may prescribe include:
The pelvic tilt Bridges Stability ball bridges Planks Quadruped exercises
Balance exercises may include:
Single leg stance The T-stance The BAPS board (typically done in the PT clinic) Using a wobble board while standing on one foot Medicine ball balance exercises
One important caveat with balance exercises: be safe. To effectively improve your balance, you must create situations that challenge your balance, and this may place you in a situation where you can fall. Be sure you remain safe while performing your balance exercises by keeping something nearby that you can hold onto to stabilize yourself.
Drop-jump exercises Single leg hop exercises Box jumping
All of these exercises have one thing in common: they place high amounts of stress on your lower extremity muscles and joints. They should be done under the close supervision of your physical therapist and are reserved for the latter stages of your hamstring strain rehab when significant healing has taken place.
Your physical therapist can also perform functional mobility testing to determine when (and if) it is safe for you to return to high-intensity athletics. These tests are designed to challenge your leg muscles, like the hamstrings, and can help your PT determine if you can get back to sports.
Once your hamstring has healed and you are ready to move on from the physical therapy clinic and back to normal activity, your PT can work with you to devise a home exercise program to help you maintain optimal flexibility, strength, balance, and jumping ability to help you minimize your risk of future hamstring strains.
Keep in mind that everyone is different, and everybody heals at different rates. Plus, every injury is not the same, and your hamstring recovery may be quick, or it may take a bit longer than you would like. The best way to understand what exercises you should do for your hamstring rehab is to work closely with your healthcare provider and physical therapist.
A Word From Verywell
If you have had a hamstring strain, your PT will likely progress you through exercises, similar to this program, to help you fully recover. Check in with your physical therapist to start on your own personalized rehab program for your hamstring strain so you can get back to optimal functional mobility quickly and safely.
