Are there exercises to possiblypreventfuture problems with your hamstring?
Your physical therapist can help determine the best exercises for your condition.
Also, if any exercise causes lasting pain, stop it immediately and see your practitioner.
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Let’s get started.
Hamstring Stretches
Imagine a big clump of balled-up slop at the site where yourhamstring musclewas torn.
That tissue is collagen and is calledscar tissue.
Brett Sears, PT, 2011
It is the product of the normal healing process after a hamstring strain.
The best way to remodel this tissue is with gentle, progressive stretching.
There are various ways to start to stretch your hamstrings after a hamstring strain.
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Start slowly and gently increase the intensity of each stretch over the course of four to six weeks.
ensure you perform each strengthening exercise slowly and focus on the eccentric portion of the contraction.
Some studies indicate that eccentric contractions may have a protective effect against hamstring injuries.
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Calf Strengthening Exercises
Remember, your hamstrings cross your knee joint in the back.
Your calf muscles cross there too, so don’t ignore them while rehabbing ahamstring injury.
Stop if any calf exercise starts to increase pain in your injured hamstring.
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Straight leg raisesare a great way to start yourhip strengthening exercises.
Yourquadriceps musclesare on the front of your thigh, just opposite your hammies.
Research indicates that hamstring rehab programs that include core exercises may yield effective results.
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Balance exercises may include:
One important caveat with balance exercises: be safe.
Your physical therapist can show you the best exercises to do to improve your balance during your hamstring rehab.
Keep in mind that everyone is different, and everybody heals at different rates.
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