How to Strengthen Hamstrings for Knee Therapy

Your hamstrings are the large muscles in the backs of your legs that support your knees. Gradually increasing hamstring strength is one effective way you can prevent and ease knee pain and injury. You can increase the strength of these muscles by doing a few exercises every day.

Instructions

    • 1

      Start with stretching exercises. Stand on one foot with the other balanced on the back of a chair leg. Slowly lean forward from your hips for 30 seconds, do not try to touch your toes. Alternate legs to stretch both hamstrings.

    • 2

      Sit in a chair with one leg straightened and that heel on the floor. Bend the other leg comfortably. Slowly lean forward from your hips, gently stretching your hamstrings for 30 seconds. Alternate your legs to completely stretch both muscles.

    • 3

      Balance on the edge of a chair with your heels on the floor. Without moving, pull back on your heels. You should feel the pull in your hamstrings. Slowly count to ten. Relax and count to three. Repeat ten times.

    • 4

      Lie on your stomach with your left foot on the back of your right heel. Gradually raise your right heel toward your buttocks, while pushing away with your left leg. Count to ten while pulling and pushing. Relax and count to three. Repeat ten times with each leg.

    • 5

      Walk backwards to help strengthen your hamstrings. This redistributes your weight and helps eliminate the stress on your knees.