Hamstring Strain: Rehab Exercises

1. Sit with your affected leg bent. Your other leg should be straight and resting on the floor.
2. Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
3. Hold for about 6 seconds, and then rest.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Lie on your stomach with your legs straight.
2. Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
3. Slowly lower your foot back to the floor.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

• If you're not comfortable, try placing a pillow under your stomach.
• If your kneecap is uncomfortable, roll up a washcloth and put it under your leg just above your kneecap.

When you can do this exercise with ease and no pain, add some resistance. To do this:

• Tie the ends of an exercise band together to form a loop. To hold the band in place, shut a door on the band so the knot is on the other side of the door, or attach one end of the loop to a secure object. (Or you can have someone hold one end of the loop to provide resistance.)
• Loop the other end of the exercise band around the lower part of your affected leg.
• Repeat steps 1 through 5, slowly pulling back on the exercise band with your leg.

1. Stand facing a wall with your hands on the wall at about chest level.
2. Keeping the knee of your affected leg straight, kick that leg straight back behind you.
3. Slowly lower your leg back to the starting position.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

When you can do this exercise with ease and no pain, add some resistance. To do this:

• Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
• Loop the other end of the exercise band around the lower part of your affected leg.
• Repeat steps 1 through 5, slowly pulling back on the exercise band with your leg.

1. Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
2. Lie down with your other leg through the doorway.
3. Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
4. Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
5. Repeat 2 to 4 times.
6. It's a good idea to repeat these steps with your other leg.

• To stretch your right leg, scoot to the right side of the doorway.
• To stretch your left leg, scoot to the left side of the doorway.

• Keep both knees straight.
• Keep your back flat and your other heel on the floor.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

• Lie on your back, and bend the knee of your affected leg.
• Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
• Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
• Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
• Repeat 2 to 4 times.
• It's a good idea to repeat these steps with your other leg.

1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
2. Put one leg about a step behind your other leg, with your toes pointing forward.
3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times for each leg.

1. Stand on a flat surface with your arms stretched out to your sides like you are making the letter "T." Then lift your good leg off the floor, bending it at the knee. If you are not steady, use one hand to hold on to a chair, counter, or wall.
2. Standing on your affected leg, keep that knee straight. Try to balance on that leg for up to 30 seconds, and then rest.
3. Repeat 8 to 12 times.
4. It's a good idea to repeat these steps with your other leg.

When you can balance on your affected leg for 30 seconds with your eyes open, try to balance on it with your eyes closed.

When you can do this exercise with your eyes closed for 30 seconds with ease and no pain, try standing on a pillow or piece of foam.