Hamstring strain exercises at home

What a hamstring strain is

The hamstrings are three muscles running down the back of the thigh from the sitting bone to just below the knee. They're most often strained while sprinting, when the muscle is lengthening fast as the leg swings forward, or in a big stretch such as a high kick or a slip. You usually feel a sudden sharp pain or a grab at the back of the thigh, and it may bruise a day or two later.

Most strains are minor to moderate tears in the muscle fibres. They heal well, but the muscle needs to be rebuilt to handle the forces of running again. Repeat strains are common when people go back to sport as soon as walking feels normal, before strength at long muscle lengths has come back.

Stage 1: the first days (protect and start gently)

For the first few days, avoid stretching the muscle hard and avoid anything that causes sharp pain. Walk normally if you can, using shorter steps.

1. Hamstring isometric. Lie on your back with the knee bent. Dig your heel gently into the floor as if pulling it towards your bottom, without moving. Hold 10 seconds at a low effort. 5 reps. Increase effort over the days as long as it's comfortable.
2. Glute bridge. Both feet flat, squeeze your buttocks and lift your hips. Lower slowly. 2 sets of 10. If the hamstring grabs, bring your feet closer to your bottom.
3. Easy walking. Short walks at a comfortable pace, 5 minutes or so, a couple of times a day.

Stage 2: building strength

1. Glute bridge. Progress to 3 sets of 12, then try with your feet a little further away, which loads the hamstrings more.
2. Longer isometric holds. Build to 4 holds of 20 seconds at a stronger effort, with the knee bent at different angles.
3. Hip hinge. Standing, soften your knees and push your hips back with a flat back until you feel the hamstrings, then stand up by squeezing your glutes. 3 sets of 10. Hold a light weight once it's easy.
4. Gentle stretch. Only now, and only to a mild stretch: lying on your back, hold behind the thigh and straighten the knee until you feel the hamstring. Hold 20 seconds, twice.

Stage 3: strength at longer lengths

This is the stage that protects against re-injury, because it trains the muscle in the stretched position where strains happen.

1. Bridge march. In a bridge, lift one foot a few centimetres, put it down, then the other. 3 sets of 10 marches.
2. Single-leg bridge. Bridge up on one leg with the other knee pulled in. 3 sets of 8 each side.
3. Single-leg Romanian deadlift. Stand on the injured leg, hinge forward reaching your hands to the floor as the other leg goes back. Keep your back flat and hips level. 3 sets of 8.
4. Assisted Nordic lowering. Kneel with your ankles anchored under a sofa or held by a partner. Lower your body forward as slowly as you can, using your hands to catch yourself and push back up. Start with 2 sets of 3 to 5. These are demanding; build slowly over weeks.

Stage 4: back to running

When you can do single-leg bridges and single-leg deadlifts without pain, and a gentle stretch feels similar to the other side, start a graded running program: jog, then stride-outs at 60 to 70 percent effort, then gradually build towards faster running over several sessions.

Keep a hamstring strength session going twice a week after you're back. Many sports teams keep Nordic-style work in their programs year round for this reason.

Common mistakes

• Stretching hard in the first week.
• Going back to sprinting as soon as walking feels fine.
• Only doing bridges and never training the muscle at longer lengths.
• Dropping the strength work once you're back playing.

Stop and get checked if

• You felt or heard a pop high up near the sitting bone, with a lot of bruising
• You can't walk without a significant limp after a few days
• There's a gap or dent in the muscle you can feel
• You have numbness or tingling down the leg
• It isn't improving after two to three weeks

Rough timeline for a typical mild to moderate strain

• Days 1 to 5: walking, gentle isometrics and bridges as pain allows.
• Week 1 to 3: building strength, hinges, longer isometrics, gentle stretching.
• Week 2 to 6: long-length strength (single-leg deadlifts, bridge variations, assisted Nordics) and jogging.
• Week 4 onward: faster running, sprints and sport drills, progressing session by session.
• These overlap and vary a lot. Use how the muscle responds, not the dates.

Simple tests before returning to sport

• A gentle stretch feels about the same on both sides.
• You can do single-leg bridges and single-leg deadlifts with similar reps and control on both legs.
• You can run at close to full speed without pain or the feeling of holding back.
• You can do the specific moves your sport needs (kicking, cutting, accelerating) at full effort.

Keeping it going with Apex One

Apex One has a guided hamstring strain program that follows these stages, for between physio sessions. In Apex One+, the program talks you through each exercise out loud, times your holds, and asks you to rate pain before and after each session, so you have something concrete to show your physio. The voice counts reps at a steady pace; the camera isn't used for rehab exercises.

Count every rep with your phone

Questions

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