Physical Therapy Exercises After Hamstring Strain

Physical Therapy Exercises for Hamstring Strain Recovery

A hamstring strain or tear can significantly impact your mobility, but working with a skilled physical therapist can guide you toward a full recovery. Your therapist will assess your condition and design a tailored plan that includes targeted exercises and treatments to reduce pain, restore function, and improve overall movement. While modalities like ultrasound or electrical stimulation may be used to boost circulation and relax muscles, the cornerstone of your rehabilitation will be a structured exercise program. This article outlines a progressive exercise plan to help you recover from a hamstring strain, regain strength, and prevent future injuries. Always consult your healthcare provider or physical therapist before starting any exercise program, and stop immediately if you experience persistent pain.

---

Gentle Hamstring Stretching for Flexibility

After a hamstring injury, scar tissue forms at the site of the tear as part of the natural healing process. This tissue can feel stiff and restrictive, but gentle, progressive stretching can help remodel it, improving flexibility and reducing discomfort. Your physical therapist may recommend specific stretches to gradually restore your hamstring’s range of motion over 4–6 weeks.

Recommended Hamstring Stretches

• Seated Hamstring Stretch: Sit with one leg extended and the other bent, reaching toward your toes to feel a mild stretch in the hamstring.
• Supine Hamstring Stretch with a Strap: Lie on your back and use a strap or towel to gently pull your leg upward, keeping your knee slightly bent.
• Standing Hamstring Stretch: Place one heel on a low step and lean forward slightly, keeping your back straight, to stretch the hamstring.

Hold each stretch for 15–30 seconds and repeat 3–5 times per session. Continue stretching regularly, even after recovery, to maintain hamstring flexibility and reduce the risk of re-injury.

---

Strengthening Your Hamstrings for Stability

Building hamstring strength is critical for restoring function and preventing future strains. Your physical therapist will guide you through exercises that start with low resistance and progress as your strength improves. Focus on controlled movements, particularly during the eccentric phase (when the muscle lengthens), as research suggests eccentric exercises may protect against future injuries.

Effective Hamstring Strengthening Exercises

• Prone Knee Curls: Lie face down and bend your knee to lift your heel toward your glutes, starting with body weight and progressing to ankle weights.
• Standing Hamstring Curls: Stand and bend one knee, bringing your heel toward your glutes, using a resistance band for added challenge.
• Bridge with Knee Flexion: Lie on your back with knees bent, lift your hips, and slowly bend one knee to engage the hamstring.
• Nordic Hamstring Curl: Kneel and slowly lower your torso forward while resisting with your hamstrings, a powerful eccentric exercise.

Perform 10–15 repetitions of each exercise, 2–3 times per week, gradually increasing resistance with bands or weights. Move slowly to maximize control and avoid aggravating your injury.

---

Calf Strengthening to Support Your Lower Leg

Your calf muscles, like your hamstrings, cross the knee joint and play a key role in stabilizing your lower leg. Strengthening your calves can enhance overall leg function and reduce stress on your hamstrings during movement.

Calf-Strengthening Exercises

• Heel Raises: Stand and rise onto your toes, holding for a moment before lowering slowly. Progress to single-leg raises for added intensity.
• Seated Calf Raises with Resistance: Sit with a weight on your knees and lift your heels to target the soleus muscle.
• Theraband Calf Press: Sit with a resistance band around your foot and press your toes downward against the band.

Complete 10–15 repetitions per exercise, 2–3 times weekly. Stop if you feel increased hamstring discomfort, and consult your therapist.

---

Hip and Quadriceps Strengthening for Balance

Weak hip muscles can cause compensatory movements that place extra strain on your hamstrings, while strong quadriceps help balance the forces around your knee. Incorporating hip and quad exercises into your rehab plan supports your entire lower body and promotes long-term injury prevention.

Hip and Quad Exercises

• Side-Lying Leg Raises: Lie on your side and lift your top leg to strengthen the gluteus medius, which stabilizes your pelvis.
• Mini Squats: Perform shallow squats to engage your quadriceps and glutes, keeping your knees behind your toes.
• Hip Hikers: Stand on a step and lower one hip, then lift it back up to target hip stabilizers.

Aim for 10–15 repetitions per exercise, 3–4 times per week. These movements help maintain proper leg alignment during walking, running, or sports.

---

Core Stability for Pelvic Alignment

Your core muscles connect to your pelvis, where your hamstrings originate, making core strength essential for optimal pelvic positioning. A misaligned pelvis can increase hamstring strain, so core exercises are often included in rehab programs to enhance stability and reduce injury risk.

Core-Strengthening Exercises

• Pelvic Tilts: Lie on your back and gently tilt your pelvis to engage your lower abdominals.
• Bridges: Lift your hips while keeping your core engaged to strengthen your glutes and core simultaneously.
• Plank Variations: Hold a forearm plank or side plank to build core endurance, starting with shorter holds and progressing as tolerated.

Perform these exercises for 10–15 repetitions or holds, 2–3 times per week. Start with low-intensity movements and advance as your hamstring heals.

---

Balance and Proprioception for Functional Recovery

Improving balance and proprioception (your body’s sense of position) helps your hamstrings and other leg muscles work efficiently during dynamic activities like running or jumping. Poor balance can overwork your hamstrings, increasing the risk of re-injury.

Balance Exercises

• Single-Leg Stance: Stand on one leg for 10–30 seconds, progressing to uneven surfaces like a cushion.
• T-Stance: Lean forward with one leg extended behind you, forming a “T” shape, to challenge stability.
• Wobble Board Drills: Stand on a wobble board or balance disc to improve ankle and knee control.

Practice balance exercises for 2–3 minutes per session, ensuring a safe environment to prevent falls. Use a wall or chair for support if needed.

---

Tips for Safe and Effective Recovery

• Progress Gradually: Start with low-intensity exercises and increase resistance or repetitions as your strength and comfort improve.
• Listen to Your Body: Mild discomfort during exercise is normal, but sharp or lasting pain signals the need to stop and consult your therapist.
• Stay Consistent: Perform your prescribed exercises regularly, and continue flexibility and strength work even after recovery to maintain resilience.
• Work with Your Therapist: Regular check-ins ensure your program adapts to your progress and addresses any setbacks.

---

Frequently Asked Questions

Which exercises are best after a hamstring strain?

The best exercises depend on your injury severity and recovery stage but typically include gentle stretches, progressive hamstring strengthening, calf and hip exercises, core stability work, and balance training. Your physical therapist will customize a plan for your needs.

Can exercises prevent future hamstring injuries?

Yes, exercises that strengthen the hamstrings (especially eccentrically), improve flexibility, and enhance core and hip stability can reduce the risk of future strains. Consistent maintenance of these exercises post-recovery is key.

How long does hamstring strain recovery take?

Recovery varies by injury severity, ranging from 2–6 weeks for mild strains to several months for severe tears. Following a structured rehab program under professional guidance speeds up healing and minimizes re-injury risk.