Regaining Hamstring Strength after Injury

Regaining hamstring strength after an injury is essential for restoring normal function, preventing re-injury, and returning to activities or sports. Here are some strategies and exercises to help rebuild hamstring strength after an injury:

1. Progressive Rehabilitation Program: Follow a structured rehabilitation program designed by a physical therapist or healthcare provider. The program should start with gentle exercises and progress gradually as strength and flexibility improve.

2. Initial Rest and Protection: Allow the injured hamstring to rest and protect it from further strain or overuse immediately after the injury. Avoid activities that aggravate pain or discomfort.

3. Pain Management: Manage pain and inflammation with appropriate measures such as ice therapy, over-the-counter pain medications, and modalities like ultrasound or electrical stimulation as recommended by your healthcare provider.

4. Stretching Exercises: Perform gentle stretching exercises to improve flexibility and range of motion in the hamstring muscles. Examples of hamstring stretches include standing hamstring stretch, seated hamstring stretch, and lying hamstring stretch.

5. Strengthening Exercises: Gradually introduce strengthening exercises to rebuild hamstring strength. Start with low-intensity exercises and gradually increase resistance and difficulty as tolerated. Examples of hamstring strengthening exercises include:

   • Hamstring Curls: Perform lying hamstring curls using a resistance band or machine.
   • Romanian Deadlifts: Perform Romanian deadlifts with light dumbbells or a barbell to target the hamstrings and glutes.
   • Bridge Exercises: Perform bridges or hip thrusts to strengthen the posterior chain, including the hamstrings and glutes.
   • Nordic Hamstring Curls: Once sufficient strength is regained, progress to Nordic hamstring curls, which are a challenging bodyweight exercise for hamstring strength.

6. Functional Training: Incorporate functional movements and activities that mimic the demands of daily life or sports. This can help improve coordination, balance, and muscle activation patterns.

7. Proprioceptive and Balance Exercises: Include exercises that challenge proprioception (awareness of body position and movement) and balance to improve neuromuscular control and stability around the knee and hip joints.

8. Progressive Overload: Gradually increase the intensity, duration, and frequency of exercises to progressively overload the muscles and stimulate strength gains. Listen to your body and progress at a pace that allows for proper recovery and adaptation.

9. Regular Assessment and Monitoring: Monitor progress regularly and adjust the rehabilitation program as needed based on feedback from your physical therapist or healthcare provider. Be patient and consistent with your exercises, as recovery from hamstring injuries can take time.

It's important to consult with a healthcare provider or physical therapist before starting any exercise program, especially after a hamstring injury. They can provide guidance, individualized recommendations, and ensure that exercises are performed safely and effectively to facilitate optimal recovery and prevent re-injury.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.