Hamstring injuries require rehabilitation to restore strength, improve mobility, and prevent future setbacks. And when a hamstring injury occurs, the mere thought of the recovery road can be overwhelming. It's a complex injury, but with the right rehabilitation plan, it doesn't have to sideline you forever.
Fortunately, we've done the groundwork for you. Whether you're recovering from a thigh injury or simply looking for ways to strengthen your muscles, this guide has everything you need. We'll show you the 10 best thigh exercises to incorporate into your rehab program, along with instructions for each one.
10 exercises for rehabilitation after a thigh strain that you should try
Seated hamstring exercise
A seated hamstring exercise is a great starting point for anyone beginning their thigh muscle rehabilitation. If your muscle is still a bit tender, a seated hamstring stretch is a safe way to begin. This allows you to activate the muscle without putting unnecessary strain or stress on it.
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Sit on the floor with your injured leg bent and keep your other leg straight on the floor.
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Gently press the heel of your bent leg into the ground.
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Hold this position for 5 to 10 seconds and then take a break.
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Repeat this 8 to 10 times.
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You can also bend the other leg and repeat the exercise.
Leg curls
This beginner-friendly hamstring exercise allows you to work through the full range of motion by isolating the hamstrings, restoring strength, and improving control. You can add weights or a resistance band, or use a home fitness machine to intensify this exercise as you rebuild strength in your hamstrings.
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Stand upright and hold onto a chair or table to maintain your balance.
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Tighten your core muscles and shift your weight onto your uninjured leg.
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Lift your injured leg off the ground and pull your heel towards your buttocks.
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Hold this position for 2 seconds and then place your foot back on the ground.
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Do 10 to 15 repetitions.
Glute Bridge
A glute bridge is an excellent exercise for training and strengthening your thigh muscles. It helps improve control over the thigh muscles while simultaneously activating the glutes and core, thus improving the stabilization of your core and spine.
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Begin by lying on your back, bending your legs at a 90-degree angle, and placing your feet flat on the floor, pointing forward and hip-width apart.Keep your arms at your sides.
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Press through your Knee Lift your pelvis off the floor without rounding your back. Your body should form a straight line from your shoulders to your pelvis.
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Hold this position for 5 to 10 seconds.
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Lower your hips again to return to the starting position. Repeat this 10 to 15 times.
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Take a 10-second break and repeat the exercise.
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You can extend the duration of the position as you get stronger.
Donkey Kicks
Donkey kicks are a great, simple bodyweight exercise you can do at home. They activate your thigh and gluteal muscles and improve hip mobility. and Control over your core. If you feel stronger, try using a cable machine to create more resistance.
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Start on all fours, with your hands under your shoulders and your knees under your hips.
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Engage your core muscles and slowly extend your leg backward toward the ceiling, keeping it bent at a 90-degree angle. Avoid hyperextending your back.
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Gently lower your leg and return to the starting position, but do not let your knee touch the ground.
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Do 12 to 15 repetitions on each side.
Standing hip extension
The standing hip extension is a great exercise to include in your rehab program as it targets the thigh and gluteal muscles and mimics everyday movements such as walking and climbing stairs.
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Stand with your hands at about chest height against a wall.
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Keep your knee straight and your toes extended, then kick slowly backward.
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Slowly bring your leg back to the starting position.
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Do this 10 to 15 times with both legs.
Bridge Curl
The bridge curl is an advanced exercise that activates the hamstrings and glutes to improve posterior chain coordination. It's a versatile exercise that you can make more challenging by using only one leg or increasing the distance between your heels and your body.
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Begin by lying on your back and placing your heels on a slider (a towel on a smooth surface will also work). Push off with your heels and lift your hips as you would in a regular bridge exercise.
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When your body forms a straight line, slowly push your heels away from your hips by straightening your knees.
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Bring your heels back towards your hips and repeat the exercise.
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Do this 10 to 15 times.
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As you progress and get stronger, you can try incorporating single-leg bridge curls.
Romanian Deadlift (RDL)
RDL are probably one of the best rehab exercises for the hamstrings and an excellent leg exercise to incorporate into your training, as they work the entire posterior muscle chain and improve strength in the lumbar region.
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Start with your feet hip-width apart. Initially, you can perform this exercise using your body weight and gradually add dumbbells.
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Keep your knees slightly bent and your back straight. Bend from the hips and lower your chest and hands towards the floor in front of your thighs.
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Continue until you feel a slight pull in your thigh muscles or your chest is almost parallel to the floor.
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Push yourself back into the starting position using the balls of your feet and heels.
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Do 10 to 12 repetitions.
Nordic Hamstring Curls
Add this exercise to your rehab program to reduce the risk of future injury. One study shows that this exercise can reduce the risk of injuries to the hamstring muscles by up to 70%Nordic curls strengthen the hamstrings during the eccentric (stretching) phase, which is particularly important because injuries often occur during this phase. You may need a friend's help for this exercise.
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Kneel down and place a mat or pillow under your knees. Ask a friend to hold your ankles. Extend your hands in front of your chest.
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When you are both ready, lower your upper body as controlled as possible.
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Support yourself with your hands as you approach the ground. As soon as you touch the ground, push yourself back up.
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Repeat this 8 to 10 times.
Hamstring Slider
The hamstring slider is a slightly more advanced rehab exercise you can try as you progress in your recovery. This movement strengthens the hamstring muscles so they can better absorb and resist stretching forces, which is crucial for preventing future injuries.
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Lie on your back, bend your knees and place your heels on sliders or towels that are hip-width apart.
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Tighten your glutes and lift your hips into a bridge position. Keep your spine in a neutral position.
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Slowly slide your feet away from your body and straighten your legs while keeping your hips raised.
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Hold the position for a few seconds, then push your heels back towards your buttocks.
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Repeat this 6 to 8 times.
One-legged chair squats
Chair squats are a great unilateral strength exercise because you can simply use your own body weight and a chair for support. They not only work your hamstrings and glutes, but also improve your balance and stability.
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Sit on the edge of the chair with your feet flat on the floor, hip-width apart.
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Lift one foot off the ground so that you are balancing on the other leg.
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Push yourself up with the heel of your standing leg to get into a standing position.
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Gently lower yourself back into the chair, maintaining full control.
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Repeat this 8 to 10 times per leg.
The benefits of rehabilitation exercises for the hamstrings
Faster recovery time
Incorporating simple yet effective movements like the one mentioned above is crucial for a smooth recovery process. If you dedicate some time to these exercises every day, you'll be well on your way to returning to the gym and doing what you love.
It's important not to rush anything. Recovery is very important, and it's crucial to perform these exercises slowly and correctly if you don't want to find yourself in the same situation later.
Lower risk of re-injury
Strength training improves muscle conditioning. The exercises in this guide will help you improve the balance between your thigh muscles, quadriceps, and glutes, thereby reducing strain and making future injuries less likely.
Building more muscle mass
Your thigh muscles make up about a third of the total muscle mass in your legs. By strengthening your thigh muscles, you can build more muscle mass in your legs and thus improve your overall strength.
Improved flexibility and mobility
Rehabilitation exercises gradually restore the natural length of the hamstrings, while controlled stretches and movements improve mobility in the hips and knees. These exercises ensure that the surrounding joints and muscles continue to function properly and can contribute to your overall recovery.
Improved stability and balance
Strengthened thigh muscles improve stability, balance, and posture, especially when sitting at a desk for long hours. The thigh muscles work together with the glutes, hip abductors, and core muscles. Exercises like sliders and bridges promote a stable pelvis and core, thus reducing strain on the thigh muscles and spine.
Restoration of strength and function
The hamstrings are an important and powerful part of your leg structure. Therefore, you should ensure they remain strong and not compensate elsewhere. Strong hamstrings make activities like walking, climbing, or carrying loads much safer and easier.
Frequently Asked Questions
How can a thigh injury be treated quickly?
There's no quick fix when it comes to healing an injury. To ensure the healing process goes as smoothly as possible, you should primarily focus on consistently following your recovery routine.
How long does it take for a thigh injury to heal?
The healing time depends on the severity of the injury, so it's difficult to give an exact timeframe. Minor strains can heal within a few weeks, while more serious injuries can take months. Take it easy and don't rush back into sports or strenuous activities too soon – however tempting that may be.
What is the best treatment for a thigh injury?
The best recovery for your thigh muscles requires a multi-stage approach. You should prioritize gradual strength training and mobility exercises like those described in this guide. You also need to know when to rest and avoid overexerting yourself too soon, which ultimately does more harm than good. Listen to your body and don't rush your recovery.
Rehabilitation of the hamstring muscles builds strength, restores function, and prevents re-injury.
Recovering from a thigh injury requires a lot of time and patience. With the right combination of rehabilitation exercises that evolve throughout your recovery, you can be sure to restore the strength of your thigh muscles and avoid future injuries. Start slowly, build strength and endurance, and above all, be consistent. You can make your recovery process even smoother by starting the Speediance Gym Monster 2 you include in your rehabilitation program.
