Hamstring Strain Stretches & Exercises – Ask Doctor Jo

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These hamstring stretches and exercises should help with a hamstring strain. The hamstrings help us walk, lift our legs backwards, and bend our knees. When you have a hamstring strain, all movements can be very painful. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/hamstring-strain-stretches-exercises

The first exercise will be on your stomach in the prone position. Try to keep your leg as straight as you can, but it might bend slightly. You will do a leg extension movement. Lift your leg slowly off the ground, but you don’t have to go high. Keep your hips on the ground while lifting your leg, and slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights.

The next exercise is still on your stomach. Now you will do a hamstring curl. This time, keep your upper leg or thigh on the ground, and bend at your knee. Bring your foot towards your buttocks as far as you comfortably can, and then slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights.

Now you will roll over onto your back, and prop your knees up into a hooklying position. You will do a simple bridge. Have your feet about shoulder width apart, and bring your bottom off the ground into a bridge position, and slowly come back down. Start off with 10, and work your way up to 20-25. If this becomes easy, then you can do one leg at a time by lifting the other into the air.

The last ones will be standing up. There are many ways to do a hamstring stretch, and you can check out the hamstring stretching video for other options. Here you will prop the heel out in front of you of the leg you want to stretch. Try to keep your hips forward and your back straight. Lean forward and down, but you don’t have to touch your toes. Hold this stretch for 30 seconds, and repeat 3 times. The last exercise is a lunge. Put the leg in front that you want to exercise. Try to keep the foot in the back pointed forward. For this lunge, your back knee will bend down to the ground. Some like to stretch further, and keep the back knee straight, but it will be harder to do. Then slowly come back up. Start off with 10, and work your way up to 20-25.

Related Videos:

Hamstring Stretches for Tight or Sore Hamstrings:
https://youtu.be/oRdXgERlSag?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Hamstring Strengthening Exercises & Stretches:
https://youtu.be/fPCTajPbux4?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Hamstring Strain Stretches & Exercises:
https://www.youtube.com/watch?v=x5gunCRsSPU

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

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Comments

AskDoctorJo says:

Buy a printable worksheet with the Hamstring Strain Stretches & Exercises in this video here: https://www.askdoctorjo.com/hamstring-strain-worksheet
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Tash says:

My hamstring stop me from touching my toes

Ian Simpson says:

Thank you dr jo

EntwederOda ! says:

I was stretching my splits and i pulled both of my hamstrings like 4 times in 6 months. Can these exercises help me so that i can really strech my legs again without having another injury?

Kind OfWeird says:

I get knee pain in one leg only when doing bridges and don't know why :/

THE GOAT says:

My hamstring hurts in the middle part when I sprint and when I try to stretch and all so I think I got proximal hamstring tendinopathy in my upper hamstring so what should I do??????

Natalie Allen says:

I pulled my hamstring 2 months ago. I thought it was healed but It wasn't. It got worse and I also pulled my other one too. At the same time. So I have 2 injured hamstrings, one worse than the other. What do you think I should do?
Oh and also my quads have pain now but I don't know why either and corona is making me wait to go to the doctor

ventanasol says:

Great video, thanks Jo. I have a problem with just one hamstring. 2 minutes in during the "bridge" section you suggest lifting one foot off the floor. Would that be the leg with the problem or the "good" leg?

Val Taust says:

I walked off a raised ledge at work. Felt my hamstring a little bit. So icing it now for one day. Then I will start stretches for up up to day 3. After I will workout strength.

zia qamar says:

My hamstring right behind my knee and till the mid way back hurts like its torn when i do acl physiotherapy. Help me

Addi Lewelling says:

Thanks this helped so much

Roni B says:

Why are hamstrings so hard to strengthen 😭

Josemaria Alfonso Gomez says:

AMAZING! It worked after following this video! Thank you so much, Dra. Jo! You’re the best. ☺️

Jo Ke says:

I can't even lift my left leg at all

Jaydan Berryhill says:

i’m in powerlifting and i pulled my hamstring but i don’t really know how. can i do a couple of these or would it make it worse?

ss2jesus says:

I’ve pulled my hamstring twice in the past 2 months in the same leg that has kept me sidelined from soccer. Would these exercises help prevent future injury?

Muhammad Mudassar says:

hello dear madam. please tell how many repetitions in launges

Allison Williams says:

Omg, thank you. I’ve been in extreme pain for this past week and has been getting worse. But I just did all of those except for the lunges. And it made my thigh feel so much better.

abraham gomez says:

Hi dr.joe i have a problem when i stretch or try to. The area between my hamstrings and calves hurt what can i do at home also does this problem stunt growth

hilda offor says:

I stopped stretching for a week due to hamstring pain , but it still hurts. Can I do this stretch?

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