Step 1
Recovery - Hamstring Cross Friction Massage
Exercise for Home Rehad for Hamstring Injury: Apply gentle cross-fiber massage across the hamstring area to support circulation and tissue mobility.
60s1 reps2 sets0 touches
View drill details →Recovery Plan Template
Hamstring Recovery Session
Exercise for Home Rehad for Hamstring Injury: A hamstring recovery routine focused on mobility, activation, and controlled strengthening.
12 drills~8 min0 touchesDailyStep by Step
Step 2
Recovery - Gentle Stretching
Exercise for Home Rehad for Hamstring Injury: Use a light hamstring stretch within a comfortable range to reduce tightness without forcing the injured area.
20s1 reps2 sets0 touches
View drill details →Step 3
Recovery - Gentle Range of Motion
Exercise for Home Rehad for Hamstring Injury: Move the leg slowly through a comfortable range to improve mobility and reduce stiffness without loading heavily.
30s10 reps2 sets0 touches
View drill details →Step 4
Recovery - Foam Roller Both Legs
Exercise for Home Rehad for Hamstring Injury: Place both hamstrings on a foam roller and roll slowly along the back of the thighs to reduce tightness.
120s1 reps2 sets0 touches
View drill details →Step 5
Recovery - Seated Hamstring Stretch
Exercise for Home Rehad for Hamstring Injury: Sit with one leg extended and gently lean forward from the hips to stretch the hamstring.
30s1 reps2 sets0 touches
View drill details →Step 6
Recovery - Hamstring Isometrics
Exercise for Home Rehad for Hamstring Injury: Press the heel into the floor or a stable surface and hold the hamstring contraction without moving the knee.
20s12 reps2 sets0 touches
View drill details →Step 7
Recovery - Bridges
Exercise for Home Rehad for Hamstring Injury: Lie on your back with knees bent, lift the hips into a bridge, then lower slowly with control.
30s12 reps2 sets0 touches
View drill details →Step 8
Recovery - Single Leg Bridges
Exercise for Home Rehad for Hamstring Injury: Lie on your back with one foot on the ground, lift the hips into a bridge, and hold or lower with control.
30s12 reps2 sets0 touches
View drill details →Step 9
Recovery – Foam Roller Single Leg
Exercise for Home Rehad for Hamstring Injury: Place one hamstring on a foam roller and slowly roll along the back of the thigh to improve tissue mobility.
45s20 reps2 sets0 touches
View drill details →Step 10
Recovery - Supine Hamstring Stretch
Exercise for Home Rehad for Hamstring Injury: Lie on your back and raise one leg upward, keeping the knee mostly straight while gently stretching the hamstring.
30s1 reps2 sets0 touches
View drill details →Step 11
Recovery - Ball Hamstring Curls
Exercise for Home Rehad for Hamstring Injury: Lie on your back with heels on a stability ball, lift the hips, and curl the ball toward the body before extending again.
30s12 reps2 sets0 touches
View drill details →Step 12
Recovery - Reverse Lunges
Exercise for Home Rehad for Hamstring Injury: Step one leg backward into a lunge, lower under control, then return to standing while keeping balance and alignment.
30s12 reps2 sets0 touches
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