How to Safely Strengthen Hamstrings After an Injury

The hamstring is the muscle in the back part of your leg below the buttocks. It is naturally the weakest muscle in the leg and the most unpredictable in it's recovery from injury. The following steps will explain the safest way to recover and strengthen your hamstring after an injury.

Difficulty: Moderate

Instructions

Things You'll Need:

• No necessary tools

1. Begin the process by applying heat to the strained area daily.

2. Wrap your entire quad and hamstring area semi tightly with a standard ace bandage through out the day while walking and before any exercise.

3. Laying down on your stomach stretch your leg out and slow bring it up as close to your buttocks as possible. Repeat this step nightly

4. Moving forward to resistance training you should start in the squat position with no weights and proceed to go up and down slowly, not deep squating at all. Your legs should only bend about 45 to 50 degrees.

5. Standing in the squat position and holding on, or leaning on a sturdy object try doing half squats with the injured leg.

Tips & Warnings

• Try sliding up and down on a exercise ball
• Check with your doctor before you start any rehab program. If you feel extreme pain, abort.

Who Can Help Sponsored

• How to Lose 30+lbs Guaranteed. Try it Free.