Best Stretches for Hamstring Strain Recovery

Hamstring strains are one of the most common sports injuries, often caused by sudden sprinting, overuse, or inadequate warm-up. Once the initial pain and swelling subside, gentle stretching plays a key role in restoring flexibility, reducing scar tissue, and preventing reinjury. Alongside rehab exercises and supportive gear like a hamstring brace or hamstring compression sleeve, stretching helps you safely return to activity.

When to Start Stretching

• Acute Phase (0-3 days): Rest, ice, compression, and elevation. Avoid aggressive stretching.

• Early Recovery (3-7 days): Begin gentle range-of-motion work.

• Subacute Phase (1-3 weeks): Introduce light stretches as tolerated.

• Rehabilitation (3+ weeks): Progressively increase intensity to restore full flexibility.

Always consult a healthcare provider before starting any rehab program, especially if pain persists.

Best Stretches for Hamstring Recovery

1. Seated Hamstring Stretch

• Sit with one leg extended straight.

• Reach toward your toes while keeping your back flat.

• Hold 20-30 seconds, repeat 2-3 times per side.

2. Standing Hamstring Stretch

• Place your heel on a low step or bench.

• Lean forward slightly at the hips.

• Keep a soft bend in the knee to avoid overstretching.

3. Supine Hamstring Stretch with Band

• Lie on your back and loop a towel or band around your foot.

• Gently pull your leg toward you, keeping it straight.

• Great for controlled stretching without overexertion.

4. Dynamic Leg Swings

• Stand holding onto a wall or support.

• Swing one leg forward and back in a controlled motion.

• Builds dynamic flexibility for return to sport.

Supporting Recovery with Compression

Stretching improves flexibility, but stability is just as important. Many athletes use a hamstring compression sleeve to increase blood flow, reduce swelling, and support muscles during recovery workouts. For more severe injuries, a hamstring strain brace can provide targeted stabilization and help prevent reinjury.

Key Takeaways

• Start stretching only after the acute pain phase subsides.

• Progress gradually from gentle static stretches to dynamic movements.

• Use a hamstring brace or compression sleeve for added support during recovery.

• Pair stretching with strengthening exercises to reduce recurrence.

Want more recovery tips? Explore our full range of hamstring braces and compression sleeves to support your rehabilitation journey.

While stretching restores flexibility, many athletes also benefit from external support. See our breakdown of the best hamstring supports for runners & athletes to find sleeves and braces that keep your legs protected during training.