Hamstring Strain Stretching Exercises

Step by step Stretching Program

As every injury is different and every athlete is different it is impossible to put timescales on how which exercises should be done at what time. This step by step approach means the athlete only moves onto the next stage when ready.

If at any time they suffer a setback then simply move back a stage or two and start again. The athlete will also progress through the healing, strengthening and aerobic fitness paths at different rates.

Stage 1 (Acute Stage):

• No stretching.
• Move on when daily activities are pain free.

Stage 2:

• Straight leg stretch in a standing position.
• Bent leg stretch on a chair.
• 3 x 10 seconds in pain free range.
• Once or twice a day.
• Trying to get a little bit of elasticity to the healing tissue, not increase flexibility.
• Ready to move on when you have repeated the above pain free for a minimum of 3 days.

Stage 3

• Similar to stage 2 but trying to get the same range of motion as the other side.
• Straight leg standing.
• Bent leg stretch on a chair.
• Pain free begin to increase the range of motion.
• 3 x 10 seconds in pain free range.
• Once or twice a day.
• Trying to get a little bit of elasticity to the healing tissue.
• Ready to move on when both legs similar flexibility.

Stage 4

• Begin gentle dynamic stretching. Dynamic stretching involves gently swinging the leg into a stretched position. Ensure the leg is relaxed at all times and the stretch is not forced.
• Lying on floor, active straight leg raise.
• Lying on floor cycling.
• 3 x 10 reps once a day.
• Ready to move on when 2 days pain free.

Stage 5

• Same as stage 4 but working towards equal flexibility on both legs.
• Pain free.
• Ready to move on when equal flexibility.

Stage 6

• Dynamic walks
• Controlled leg swings.
• 3 x 10 once a day.
• Move on when 2 days pain free completed.

Stage 7

• As above but work towards same flexibility on each side.

Ready to move on when equal flexibility reached.