Practice these exercises after consulting your doctor or under the supervision of a licensed physical therapist.
1. Extension Lag
Extension lags help strengthen the knee and hamstring muscles. You can do them sitting on the bed. Steps
2. Glute Bridge
Glute bridge is an eccentric hamstring exercise that helps lengthen the hamstring muscles without causing overextension. Steps
3. One-Legged Bridge
The one-legged bridge works on the hamstrings and glutes. You will support your injured leg on the other leg, which will help extend the hamstrings without strain. Steps
4. Prone Hamstring Curls
You can do the prone hamstring curls while lying on your bed, sofa, or any flat surface. You will need a pillow or a rolled towel for this exercise. Steps
5. Stretch For Tight Hamstrings
A tight hamstring can limit movement and cause pain while exercising or in daily activities. This stretch helps reduce stiffness and ease movements, especially if you are a dancer or a yoga enthusiast. Steps
6. Lying Knee Extension
The lying hamstring stretch is a great way to improve hamstring flexibility and strength. Stretch as much as you can, but do not force a full stretch. Steps
7. Prone Hamstring Curls With A Band
Resistance bands are great for strengthening the muscles. This exercise is the modified form of the hamstring curls. Do this only after you have gained considerable strength in your hamstrings. Note: Avoid overdoing this exercise and use a light resistance band. Steps
8. Prone Knee Extension Hang
Prone knee extension works on your knee muscles to strengthen your hamstrings. You can perform this exercise on your bed or sofa. However, you will need the support of a licensed physical therapist to do this exercise. Steps
9. Hamstring Curl With Physio Ball
You will need a physioball to do this eccentric hamstring exercise. Steps
10. Hamstring Foam Rolling
Foam rolling is a great way to reduce stiff hamstrings. If you have sore hamstring muscles after a workout session, use a foam roller to release the tension and prevent further damage. Steps These 10 effective exercises will strengthen your hamstrings, rehabilitate them, and prevent the risk of injuries. But what can cause injuries in the first place? Let’s find out in the following section.
Common Causes of Hamstring Injuries
Not Warming Up – Prepping the muscles before cardio or strength training is crucial. Otherwise, you run the risk of injuries, especially if you are a runner, dancer, fitness enthusiast, or athlete. So take your sweet time to warm up your muscles. Find a corner and take at least 10 minutes to warm up. Overtraining – Many athletes and non-athletes are guilty of overtraining, which causes more muscle tears that do not get enough time to rebuild themselves. This results in muscle fatigue, inflammation, and injury to the hamstring (3). Poor Posture – A drooping spine or a slouched back can affect your hamstrings because it directly connects with the way you walk and sit. Therefore, a poor lumbar posture puts you at a higher risk of a hamstring injury (3). Low Bone Density – Aging reduces bone density, thereby increasing the risk of falls. Women are at a higher risk than men of sudden falls (4). This can cause not only fractures but also blunt trauma to the hamstrings.
They say where there is a problem, there is prevention. Scroll down to find out how to prevent hamstring injuries.
Ways To Prevent Hamstring Injury
Rest – If you have just had a hamstring injury, rest for at least 4-6 weeks. Hamstring tears and inflammations can become a life-long issue if you do not take enough rest and ice it in the initial days of the injury. Also, avoid overtraining. Warm Up – Always! Take 10 minutes to warm up your entire body. Do not just practice a few stretches and start performing a 30-60-minute workout. This will eventually make your muscles prone to injuries. Make it your golden rule to warm up even if you are late for the training. Improve Your Posture – This takes a lot of conscious effort and practice. Do you slouch? Sit up with your back straight. Do you walk with drooping shoulders? Roll your shoulders back, relax, and walk. You can add reminders, use notes, or even ask your close friends to remind you if you slouch or walk with drooped shoulders. Stay Active – You need to stay active irrespective of your age. Inactivity can lead to hamstring fatigue even after minimal daily activities. Go for short walks or indulge in brisk walking. You can also take up water exercises for a fun session.
Do squats strengthen hamstrings? Not significantly. Squats focus on strengthening your quads instead of hamstrings. However, they may improve your hamstring flexibility. How do you know if your hamstrings are weak? Test your hamstring strength by bending over and touching your toes. When your toes and fingers don’t meet, your hamstrings may be tight or weak. Is cycling good for your hamstrings? Yes. Cycling can strengthen and stretch your hamstrings.
