The following exercises should be within the limits of pain.
Repeat the exercise 4 times a day.
The number of repetitions that are recommended is what you should aim for.
If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
Exercise 1 and 2 should be done during the acute stage (first 48 hours) of this condition.
Exercise 1 - Hamstring Stretch (Lying)
Start lying on your back with you affected knee bent. Bring your knee towards your chest and holding behind the knee with both hands slowly straighten the leg until you feel a tightness in the hamstring.Hold for 30 seconds. Gently return to the start position.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 2 - Hamstring Stretch (Standing)
Stand facing a step.Place heel of affected leg on the step.Keeping the affected knee straight, bend forwards until you feel a tightness down the back of the leg. Hold for 30 seconds then release the stretch slowly.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercises 3 -7 should be done after the acute stage (first 48 hours) of this condition.
Exercise 3 - Hamstring Strengthening - (Leg Curl)
Start in a standing position with your feet together.Slowly lift the affected heel toward the buttock as far as is comfortable.If you struggle to keep your balance use the wall or a table for support.Gently lower the heel to the start position.
Target Repetitions = 15
presented by Urmston Physio Clinic
Exercise 4 - Hamstring Strengthening (Wall Slide)
Start in a standing position with your feet shoulder width apart and 20 -30cm away from a wall.Lean backwards until your back is flat against the wall and gently slide down in a squatting movement to a seated position.Hold for 10 seconds then slowly return to the start position.
Target Repetitions = 15
presented by Urmston Physio Clinic
Exercise 5 - Bridging Exercises
Lie on your back with your knees bent and feet flat on the bed. Slowly lift your hips off the bed as high as you can comfortably manage.Hold for 5 seconds and gently return lower back to the start position.Make sure the head and neck are kept straight to avoid strain on the neck joints. If you can comfortable perform this exercise you can extend the unaffected leg whilst in the bridging position (Bridging – Single Leg).
