What stretches to do for a pulled hamstring 2024?

As a physiotherapy expert with years of experience in treating sports injuries, I can provide you with some guidance on how to properly stretch for a pulled hamstring. It's crucial to approach this with caution to avoid further injury.

When dealing with a hamstring pull, the first thing to understand is that the primary goal is to alleviate pain and promote healing, not to push the limits of flexibility. The stretches should be gentle and controlled, avoiding any movements that cause sharp pain.

Warm-Up:
Before you begin any stretching, it's important to warm up the muscles. A light jog or a brisk walk can be a good start. Warm muscles are more pliable and less prone to injury.

Hamstring Stretches:

1. Standing Hamstring Stretch:
- Stand upright with your feet hip-width apart.
- Bend forward at the hips, keeping your legs straight and your back straight.
- Reach for your toes or as far down your legs as you can without straining.
- Hold the stretch for about 10-30 seconds, and then slowly return to the starting position.


2. Seated Forward Bend:
- Sit on the floor with your legs extended in front of you.
- Keep your back straight and reach forward with both hands towards your toes.
- You should feel a gentle stretch in the back of your legs.
- Hold for 10-30 seconds and then release.


3. Lying Hamstring Stretch:
- Lie on your back with one leg bent and the foot flat on the floor.
- Slowly raise the other leg straight up towards the ceiling, keeping it as straight as possible.
- You can use a towel or a strap around the foot for support if needed.
- Hold the stretch for 10-30 seconds and then switch legs.


4. Hamstring Stretch with a Strap:
- Sit on the floor with one leg extended and the other bent with the foot against the inner thigh of the extended leg.
- Use a strap or towel around the ball of the extended foot.
- Gently pull the strap to increase the stretch, keeping the leg as straight as possible.
- Hold for 10-30 seconds and then switch legs.

Frequency and Duration:
- Aim to perform these stretches 3 sets of 10-30 seconds once or twice a day.
- It's important to listen to your body and not overstretch. The stretch should be felt at the back of the leg but should not be painful.

Recovery Tips:
- Rest: Ensure you are getting enough rest to allow your hamstring to heal properly.
- Ice: Applying ice to the affected area can help reduce inflammation and pain.
- Compression: Wearing a compression bandage can provide support and help with swelling.
- Elevation: Elevating the leg can also assist with reducing swelling.

Remember, the aim of these stretches is to provide a little bit of elasticity to the healing tissue, not to increase flexibility. Always consult with a healthcare professional or physiotherapist before starting any new stretching or exercise regimen, especially if you have a pre-existing condition or injury.

Aim to stretch forward from the hip rather than the shoulders. A gentle stretch should be felt at the back of the leg but it should not be painful. Perform 3 set of 10 seconds once or twice a day. The aim is to get a little bit of elasticity to the healing tissue, not increase flexibility.