Hamstring Strain

Hamstring strains tear posterior thigh muscles, common in sprinters, soccer players. Symptoms: sharp pain, bruising, weakness. Grades 1-3. Untreated, risks re-injury.

Home Exercise Protocol

Week 1-2:
Hamstring Stretch (2 sets, 15 sec): Straight leg, pull toes toward head.
Isometric Curl (2 sets, 10 sec): Press heel into mat, hold.
NovaWell Hack: “Heal Glide” (2 sets, 10 reps): Flex knee 5° slowly.
Week 3-4:
Band Hamstring Curl (2 sets, 12 reps): Curl band with heel.
Bridge (2 sets, 12 reps): Lift hips, squeeze glutes.
NovaWell Hack: “Hamstring Pulse” (2 sets, 10 reps): Pulse knee 2 inches in curl.

Objective:Reduce pain, restore flexibility, strengthen hamstrings

Equipment: Resistance band, yoga mat