Hamstring strain will not fully heal??

Question

about 5 weeks ago i had strained my hamstring at track and i was told that it a grade 1 strain meaning that it would he heal within 4 eeks...and it did but not fully because with all the time thats past it has never healed fully to the point were i can fully sprint without it hurting afterwards, what can i do to make it fully heal and strengthen it??

Answer 1

You most likely never let it heal fully in the first place.  Give it a week off (as in do not do anything which requires exertion from your legs).  Then start doing light stretching (no pain should be experienced), biking (again, should be pain-free), and light lifting (prone leg curls are usually best, 2-4 sets of 15-20 reps, light weight, 30-60 seconds between sets), and finish with light stretching and ice.

Injuries are frustrating but will get increasingly frustrating if you ignore them or try to come back too quickly.

Answer 2

Once you are recovered enough try 'negative' glute/ham raises. Kneel down on floor with feet under a couch or chair.  Then lower your upper body to the floor. Work up to 10-20 reps then add weight and work back up. These totally helped my hamstring problems.