Beat That Injury: Hamstring Strain

Mike Finch |

Pain down the back of your thighs or behind your knees? We’ve got the answers. – By Beth Dreher

Glen Montgomery
Glen Montgomery

Active recovery:

Exercises such as planks, clamshells and bridges will strengthen weak glutes and hips, which are common sources of hamstring strains. It may be helpful to work on agility. In a recent study, runners with acute hamstring strains who completed a rehab plan that included agility work recovered faster and were less likely to be re-injured than those who didn’t work on agility.

Relapse prevention:

Do bridge walkouts. Lie on your back, with knees bent, hips raised, and with a straight line from knees to neck. Now walk your feet away from you; the straighter your legs and lower your hips, the harder it is. This strengthens the hamstring because it’s lengthening, which is consistent with the action of the muscle when you’re running.

Runners beware:

Avoid doing speedwork until your pain is completely gone. ‘The hamstring most often gets injured when the muscle is quickly lengthened, as it is when sprinting,’ says physical therapist professor Colleen Brough.

READ MORE ON: hamstrings

Copyright © 2024 Hearst