Hamstring Strain Exercises
What is it?
Hamstring Strain Exercises Care Guide
- Hamstring Strain Exercises
- En Espanol
A hamstring injury is when one or more of the hamstring muscles are torn or sprained. Three muscles make up the hamstring muscle group in the back of the thigh. These muscles hook to the hip, femur (thigh bone), tibia and fibula (2 bones of the lower leg). The hamstring muscles work with other muscles in the buttock (rear end) to help the hip extend (straighten). The hamstrings also work with muscles in the thigh and calf to help the knee bend. And, the hamstrings help the leg turn in and out. Ask your caregiver for more information about other ways to treat your injury.
Do's and Don'ts:
Caregivers may tell you to remain pain-free as you use your leg more. If your injury does not improve, call your caregiver.
- Stationary Biking: Adjust bike seat so that your leg is nearly straight when in the down position on the pedal. Start pedaling with the bike on light resistance and pedal forwards at 90 rpm (rotations per minute). Continue pedaling for as long as you can without pain. Build up over time to pedaling for 15 minutes.
- Seated Hamstring Stretch: Sit in a chair with a low stool in front of you. Put your injured leg on the stool keeping your foot pointed straight up. Hold this position for 3 minutes, feeling a stretch (but not pain) the entire time.
- Prone Hip Extension: Lie on your stomach. Tighten the muscle in the front of your thigh and lift your leg 3 to 5 inches off the floor keeping your knee locked. Hold 1 second then slowly lower your leg to the ground. Repeat 20 times.
- Prone Hamstring Curls: Lie on your stomach. Bend the knee of the injured leg so that your heel moves toward your buttock. Hold 1 second then slowly lower your leg to the ground. Repeat 20 times.
You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.
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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.