With proper care, hamstring injuries heal well and may be prevented. Try these exercises, recommended by our sports specialist physiotherapist. Use the free Aurasma app to make pictures come to life and see the progression exercises. Videos also available on our website and Youtube channel (FocusHealthPhysio).
1- Single Leg Drop
Two feet on the floor, bend slowly at the waist while raising one leg behind. Keep a straight back. Come back up slowly. Repeat 8-12 times per leg. Rest and perform another 2 sets.
2- Hamstring Bridge/Nordic Curl
Using a chair or low table to support your heels, raise your buttocks off the floor while drawing in your abs. Keep your back straight. Repeat 10-15 times, rest and perform another 2 sets. Progress to the Nordic Curl (see video) if too easy.
3- Hamstring Stretch
Laying flat on the floor, lift your knee to 90 degree and try to straighten your leg until a moderate stretch is felt. Hold for 10-20 seconds. Repeat 3 times per leg.
Hot Tip!
Look for a 2/3 quadriceps to hamstring strength ratio when training. It has been
proven to be best for reducing injury risk.
Know Your Limits - know Your Pain Some signs should never be ignored
Do not go back to your normal level of activity until enough recovery has been
achieved or you risk re-injury.
Never perform any exercise or stretch into acute pain.
Don't start exercising before warming up. A 5-10 minute walk can prevent a lot of
injuries.
If you experience persistent discomfort, see a physiotherapist.