10 Hamstring Rehabilitation Exercises For Fitness Enthusiasts

Weak, pulled, torn, stiff, and inflamed hamstrings could cause pain in the legs. But it will subside on its own if you take rest and take painkiller medicines. It happens because of overuse, injury, or disuse of the muscles. If you often feel pain in your legs, you should do hamstring rehabilitation exercises to strengthen your muscles and reduce the risk of injury. Start the exercises 4-6 weeks after the injury.

Hamstrings Rehabilitation Exercises Advantages

• Improved mobility
• Reduced leg pain
• Easy walking/standing/sitting
• Stress-free daily activities

Here’re 10 Best Hamstrings Rehabilitation Exercises

  1. Extension Lag
Extension Lag

How To:

• Sit at the edge of the bed with your legs above the floor and your palms on the bed
• Extend the injured leg as much as possible and hold the stretch for 10 seconds
• Do it 10 times twice or thrice a day

Benefits: It will strengthen your knee and hamstring muscles.

  1. Glute Bridge
Glute Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Lift your buttocks until your thighs and hips make a straight line
• Hold it for 5 seconds and come down slowly
• Do 3 sets of 8 reps twice a day

Benefits: It will lengthen the hamstring muscle without causing overextension.

  1. One-Legged Bridge
One-Legged Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Rest your injured leg on the other as shown above
• Push your hips up until they come in a straight line with your thigh
• Hold it for 5 seconds or up to your comfort and come down slowly
• Do 3 sets of 8 reps each twice a day

Benefits: It helps extend the hamstring muscles without strain as you rest your injured leg on the other.

  1. Prone Hamstring Curls
Prone Hamstring Curls

How To:

• Lie on your stomach with your face resting on a pillow or a rolled towel
• Slowly lift the injured leg and bring it as close to the glutes as possible
• Hold it for a couple of seconds and then back
• Do 3 sets of 8 reps twice a day

Benefits: This exercise can be practiced on any surface including a bed, sofa, or bench. But you will need a pillow to keep your face.

  1. Stretch For Tight Hamstrings
Stretch For Tight Hamstrings

How To:

• Sit on the edge of a chair with your knees flexed and feet flat on the floor
• Stretch the injured leg while keeping the other leg flexed
• Bend a little forward to feel stretch on the extended leg
• Hold it for 3 seconds and come back slowly
• Do 3 sets of 8 reps twice a day

Benefits: It relieves stressed hamstring to reduce stiffness and ease movements.

  1. Lying Knee Extension
Lying Knee Extension

How To:

• Lie down on your back with your knees flexed and hands by your side
• Raise your injured leg off the floor and lock your palms behind the thigh
• Stretch as much as you can for 3 seconds and come back slowly
• Do it three times a day

Benefits: It improves the strength and flexibility of the hamstring muscles. But avoid doing a full stretch.

  1. Prone Hamstring Curls With A Band
Prone Hamstring Curls With A Band

How To:

• Take a resistance band and make a loop by securing it at the base of a sturdy object like a sofa
• Sit down and fix the injured leg in the loop
• Turn around and lie down on your stomach
• Flex your knee and try to touch your hip
• Hold it for 5 seconds and come back slowly
• Do 3 sets of 8 reps once a day

Benefits: Resistance bands work great for hamstring muscles. But you should do it only when you have considerable strength and avoid overstretching your muscles.

  1. Prone Knee Extension Hang
Prone Knee Extension Hang

How To:

• Lie down on your belly on a bed with your knee cap hanging over the edge of the bed
• You will need a physiotherapist to help
• The therapist will add some weight to the ankle of the injured leg
• Or you can do it without weight
• The therapist will hold your leg at a 20 or 30-degree angle and help you to extend your leg fully
• Do it for 5 minutes three times a day

Benefits: This exercise works on knee muscles and strengthens the hamstrings.

  1. Hamstring Curl With Physio Ball
Hamstring Curl With Physio Ball

How To:

• Lie on your back with your feet placed firmly on a medicine ball and palms flat on the floor
• Lift your buttocks and start rolling the ball close to your hips
• Extend your right leg for 5 seconds
• Roll the back to its starting position and repeat it with your left leg
• Do it 3-5 times with each leg

Benefits: It will not only stretch your hamstring muscles but strengthen the muscles as well.

  1. Hamstring Foam Rolling
Hamstring Foam Rolling

How To:

• Sit down on a mat with your legs fully extended and hands placed by your side
• Grab a farm roller and place it under your thighs
• Move forward and backward on the farm roller to massage your thighs
• Do this massage for 5 minutes daily

Benefits: Foam rolling reduces muscle stiffness hence good for strengthening hamstrings. If you have a sore muscle, you should do this exercise. It will release tension and prevent further damage.

Common Reasons For Hamstring Injuries

Lack Of Warm-Up: Runners, dancers, and fitness enthusiasts run the risk of soring their hamstrings if they don’t prepare their muscles before exercise.

Overstretching: It is the most common reason for hamstring injuries. It happens when muscles are kept stretched for a long time and become fatigued or inflamed.

Poor Posture: Not keeping your back straight like a slouched back or poor lumbar posture will put an unnecessary stretch on your hamstrings and cause fatigue. It could even lead to severe injuries in the long run.

Low Bone Density: Bone density decreases with aging and for this reason, older people are at a higher risk of getting hamstring injuries. But older women are at a greater risk of meeting hamstring injuries.

Disclaimer: The above information is for educational purposes only and the readers are advised to take medical help to cure hamstring injuries.

For more information please visit our site at https://www.reviewmentor.com/

اترك تعليقاً