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7 At-Home Exercises To Help Treat Hamstring Tendinitis

Hamstring tendinitis occurs when the tendons connecting the muscles in the back of your thighs become painful and inflamed. Luckily, there are some simple exercises you can do at home to help treat and strengthen your hamstrings for an improved recovery.

Glute Bridges

One exercise to help reduce your hamstring tendinitis is the glute bridge. This move activates those muscles and helps strengthen the area while improving overall stability. To perform a glute bridge, lie on your back and bend your knees, keeping your feet flat on the floor. Slowly push through your feet while squeezing your glutes as you lift your hips off the floor and form a straight line from shoulders to knees. Hold this position for 5-10 seconds before slowly lowering yourself back down. Repeat 10-15 times for maximum effect.

Single Leg Romanian Deadlift

For an advanced recovery exercise, try the single leg Romanian deadlift. This move is great for working on your balance while also targeting the glutes, hips and hamstrings. To do this move, start in a standing position with the feet shoulder-width apart. Lift one leg behind you and lightly touch the toes on the ground with your other hand before slowly lowering that same arm towards your ankle as you lower your chest to meet it. Make sure not to round the back too much during this movement and keep your core tight at all times for proper form and maximum benefit.

Single Leg Hamstring Curl

Another great exercise to add to your at-home hamstring injury recovery routine is the single leg hamstring curl. This exercise will help build up the strength in your hamstrings by isolating each leg. To perform this move, start from a standing position in front of a hard surface (like a wall or table). Step one foot back and out to the side and then bend the other knee to lift your heel towards your glute, without touching the foot down. Next bring that heel back towards the ground in a slow and controlled manner before repeating at least 8 times on each foot.

Calf Raises

Calf raises are another powerful exercise for strengthening and recovering your hamstrings. While standing with feet hip-distance apart, shift your weight onto the balls of your feet to lift yourself off the ground as high as you can, squeezing your calf muscles when at full extension. Slowly lower yourself back to the starting position and repeat 10 times before switching sides. This is a great exercise to help improve balance, build strength and enhance flexibility in both hamstrings and calves.

Foam Rolling

Foam rolling is an excellent exercise to help ease tightness and pain in your hamstrings. To start, sit on the ground with the foam roller beneath you, just below your hamstring muscles. Slowly roll your body back and forth, paying special attention to areas oftension. Continue doing this for about 60 seconds before switching to other areas of your body. This will help loosen up muscle tissue as well as release endorphins that helps reduce pain and inflammation in the tendons associated with hamstring tendinitis.

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  Sunny Thakkar  Physical Therapist

Sunny Thakkar

Physical Therapist

I started practicing in 2007 after graduating from the University of Gujarat. During those college class years...

  Sunny Thakkar  Physical Therapist

Hiral Chaudhari PT

Physical Therapist

Hiral Chaudhari, a highly regarded Physical Therapy Specialist in Jersey City, New Jersey, graduated with honors in 2012. With over 11 years of diverse experience...

  Sunny Thakkar  Physical Therapist

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Dr. Krishna Patel is a detail-oriented and skilled physical therapist. She obtained her bachelor's degree in physical therapy from the K M Patel Institute of Physiotherapy.

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Dr. Barjeta Balidemaj


I chose a Chiropractic career because I knew I wanted to help people without sticking them with needles...

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Physical Therapist

I also had a running injury when I was in high school and had to go to PT. I thought “This is what I want...

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Physical Therapist

Ashish Sinha, PT, DPT, a board-certified physical therapist with over 12 years of specialization in orthopedic PT and sports rehab. Operating in both New Jersey and New York, Dr. Sinha is a Graston Technique certified clinician, adept in joint replacements, soft tissue repairs, and prehab techniques for successful post-op recovery. With certifications in kinesiotaping, he's well-versed in McKenzie and Maitland protocols, ensuring effective treatment for low back pain.

Trust in Dr. Sinha's comprehensive skills for your optimal rehabilitation journey.

  Sunny Thakkar  Physical Therapist

Dr. Leon Scrimmager MD


Dr. Leon Scrimmager has been hailed as one of New York and New Jersey’s Top Doctors and has a reputation for being one of the city’s most reputable physicians. Dr. Leon attended the University of Medicine and Dentistry of New Jersey and continued education at Saint Luke’s Roosevelt Hospital Center.

Dr. Leon is certified by the American Board of Internal Medicine and is a professional member of the American Society of Addiciton medicine as well as the Manhattan Central Medical Society. Dr. Leon received the award for New York and New Jersey Top Doctors in 2007.

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