Hamstring strain can be painful and if not taken care of on time, it can be quite detrimental for your fitness schedule. Though strains are quite a common occurrence and might happen anytime during a workout session, they need to be tackled with care.
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A few light exercises are often recommended for recovering from a hamstring strain. These workouts help in improving blood circulation, help in easing the muscles and help to recover quickly. However, it is important to ensure that you do not pressurize your muscles too much, or if pain is experienced or increases, you should stop immediately.
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Here Are 7 Light and Recovery Exercises For Hamstring Strain:
1. Slump Stretch
To do this exercise, you need to sit slouched in a bench or a chair. Keep your head bent down. You will slowly straighten the leg, which you have injured and move your foot a bit towards you. Hold on to this position for at least 30 seconds. You can then again relax your leg and repeat two times. This will help in improving circulation and help in speedy recovery.
2. Knee Flexion Standing
This is an easy exercise where athletes and bodybuilders. Stand on one leg. You will bend the other leg with gravity as a resistance. You should never force or exert yourself in this position.
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Be gentle and start slowly. This exercise is said to be an early stage exercise. You should aim to do 3 sets. Repeat 8-10 times as per your comfort level. If you feel a pain, you can reduce the number of repetitions. As your hamstring strain injury improves and you are able to gain your flexibility, you can increase the number of repetitions.
3. Standing Hamstring Stretch
To do this exercise, you need to put the heel of your injured leg, on a stool which should ideally be of 15 inches in height. You will keep your leg straight on the tool. Now, slowly lean a bit forward. You will bend from your hips. In this position, you will feel a light stretch just at the back of the thighs. This stretch means the exercise is really effective and is working for you. You shouldn’t be rolling your shoulders. You shouldn’t bend from your waist too as you are doing this workout. Stay in this position for at least 15 seconds. If you feel comfortable enough, you can stretch till 30 seconds. You need to repeat this at least 3 times.
4. Light Walking
Walking always helps in recovering from injuries. Instead of sitting idle throughout the recovery stage, you can try light or slow walking. Do not walk on the treadmill but you can walk in the garden or your terrace. Light walking helps to smoothen the muscles and tendons. It helps in improving circulation and helps to recover gently.
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5. Knee Bend
Start the workout by lying down on your stomach. Keep your legs straight and just behind you. You should bend your knee, on the injured side. You need to see that the heels move towards the buttocks. Stay in this position for at least 5 seconds. You can relax and get your foot back to the floor. You need to do two sets of exercises. You can repeat 10-12 times, as long as you are comfortable.
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As you recover slowly, you can add light weights, which will help in strengthening the muscles in your path towards recovery.
6. Resisted Hamstring Curl
This is an effective exercise which helps to recovery gently from hamstring strain or injury. You need to place one chair facing one door. It should be ideally placed at least three feet from the door. You can loop and tie an end of the tubing just around your ankle of the leg you have injured. You should also tie one knot in the other side of the tubing. You will shut your knot just in the door. You can sit and slowly raise the injured leg. You will then raise your knee as you bring the foot down and close to the ground. Let your foot gently slide by the floor and then move backwards, under the chair. The tubing will be stretched in this position. You will slowly let the foot go forward again. You need to do at least 2 sets. Repeat 10-12 times for each set. However, you need to remember that you shouldn’t overstrain yourself at any point.
7. Light On Spot Intermittent Jogging
Do not attempt this workout in your initial days of strain. Lightly jog on the spot for 10 seconds and take a break of 1 minute. Again jog for another 10 seconds and take a break. Keep doing this for ten minutes.
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If you feel a pain, you should stop at once. This is an effective exercise which builds strength in the muscles after an injury.