3 Effective Exercises for a Hamstring Strain!
3 Effective Exercises for a Hamstring Strain | Hoppers Crossing Sports & Spinal
A hamstring strain can stop you in your tracks — whether you’re sprinting on the footy field, running around the lake, or simply bending down to pick something up. At Hoppers Crossing Sports & Spinal, we regularly help patients recover from hamstring injuries and return to sport, work, and everyday movement safely.
Why rehab matters for a hamstring strain
Your hamstring is a group of three muscles at the back of your thigh. Think of it like a strong elastic band: when it’s overstretched or overloaded, tiny muscle fibres can tear. Without proper rehab, that “elastic band” can heal weak and tight, increasing the risk of re-injury.
The goal of rehabilitation is to:
Reduce pain and stiffness.
Restore flexibility and strength.
Gradually rebuild the hamstring’s ability to absorb force and control movement.
Below are 3 simple but effective exercises we commonly prescribe for hamstring strain rehabilitation at our clinic in Hoppers Crossing.
1. Hamstring Isometric Hold
Why it helps
Isometric exercises activate the hamstring without excessive movement, making them ideal in the early stages of recovery. They help reduce pain and begin rebuilding strength safely.
How to do it
Lie on your back with knees bent.
Dig your heels into the floor.
Gently lift your hips a few centimetres off the ground.
Hold the position for 20–30 seconds, keeping the hamstrings engaged.
Lower slowly and rest.
Repetitions: 3–5 holds
Tip: You should feel a mild to moderate contraction in the back of the thigh, not sharp pain.
2. Standing Hamstring Curl
Why it helps
This exercise gently restores hamstring strength through movement and improves muscle control around the knee.
How to do it
Stand tall holding onto a wall or chair for balance.
Bend your injured knee and bring your heel toward your buttock.
Pause for 1 second at the top.
Lower the leg slowly back down.
Repetitions: 10–15 reps x 2–3 sets
Tip: Move slowly and with control. Avoid swinging the leg.
3. Single-Leg Romanian Deadlift (RDL)
Why it helps
This is a more advanced exercise that strengthens the hamstring in its lengthened position — crucial for reducing the risk of future strains. It also improves balance and hip stability.
How to do it
Stand on your injured leg with a slight bend in the knee.
Hinge forward from your hips, keeping your back straight.
Let the opposite leg extend behind you for balance.
Lower until you feel a gentle stretch in the hamstring.
Return to standing by squeezing the glute and hamstring.
Repetitions: 8–12 reps x 2–3 sets
Tip: Keep the movement controlled and stop before pain increases.
When to progress your exercises
A good rule of thumb is:
✔ Pain during exercise should stay mild (0–3/10).
✔ Symptoms should settle within 24 hours.
✔ You should gradually regain strength, flexibility, and confidence with walking, jogging, and sport-specific movements.
If pain worsens, bruising increases, or you struggle to walk, it’s important to seek professional assessment.
How Hoppers Crossing Sports & Spinal can help
At Hoppers Crossing Sports & Spinal, our osteopaths and rehabilitation team provide:
✔ Accurate assessment of hamstring strains.
✔ Hands-on treatment to reduce pain and improve mobility.
✔ Individualised rehab programs tailored to your sport, work, and goals.
✔ Guidance on safe return to running, football, soccer, gym training, and more.
We help patients from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Laverton, Altona Meadows, and surrounding Melbourne western suburbs recover from hamstring injuries and stay active.
Hamstring strain treatment in Melbourne’s west
If you’ve recently strained your hamstring or keep getting recurring tightness and pulls, early treatment can make a big difference to your recovery time.
Book an appointment at Hoppers Crossing Sports & Spinal
📍 1/30 Powell Drive, Hoppers Crossing VIC 3029
📞 03 7038 0863
✉️ info@hoppersosteo.com.au
Our team is here to help you move better, recover faster, and get back to doing what you love.
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Disclaimer
This article is for general education only and does not replace individual medical advice. Exercises should be performed within your comfort level and progressed under guidance from a qualified healthcare professional.
Ready to recover from your hamstring strain?
If you’re in Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Laverton, or Altona Meadows, book a consultation with Hoppers Crossing Sports & Spinal today and start your personalised recovery plan.