{"id":45961,"date":"2022-08-26T02:10:42","date_gmt":"2022-08-26T02:10:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45961"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pulled-hamstring-stretches","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/","title":{"rendered":"Pulled Hamstring Stretches That Will Put The Pep In Your Step &#8211; Literally"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#What_Is_The_Hamstring\" >What Is The Hamstring?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#What_Causes_A_Pulled_Hamstring\" >What Causes A Pulled Hamstring?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#What_Are_The_Signs_Of_A_Pulled_Hamstring\" >What Are The Signs Of A Pulled Hamstring?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#What_Can_You_Do_About_A_Pulled_Hamstring\" >What Can You Do About A Pulled Hamstring?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#The_Best_Exercises_for_Pulled_Hamstring\" >The Best Exercises for Pulled Hamstring\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Light_Stretches_for_Pulled_Hamstring\" >Light Stretches for Pulled Hamstring<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Towel_Hamstring_Stretch\" >Towel Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Hurdler_Stretch\" >Hurdler Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Standing_Hamstring_Stretch\" >Standing Hamstring Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Strengthening_Exercises_for_Pulled_Hamstring\" >Strengthening Exercises for Pulled Hamstring<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Single-Leg_Deadlift\" >Single-Leg Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Good_Mornings\" >Good Mornings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Hamstring_Curls\" >Hamstring Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Balance_Exercises_for_Pulled_Hamstring\" >Balance Exercises for Pulled Hamstring<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Heel_Raises\" >Heel Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Single-Leg_Balance\" >Single-Leg Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Calf_Raises\" >Calf Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Plyometric_Exercises_for_Pulled_Hamstring\" >Plyometric Exercises for Pulled Hamstring<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Squat_Jumps\" >Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Lunge_Jumps\" >Lunge Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Box_Jumps\" >Box Jumps<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Prevention\" >Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Safety_Considerations\" >Safety Considerations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#When_Should_You_See_A_Doctor\" >When Should You See A Doctor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#How_Long_Does_It_Take_To_Heal_A_Pulled_Hamstring\" >How Long Does It Take To Heal A Pulled Hamstring?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;re running and all of a sudden you feel a sharp pain in the back of your leg. You may have pulled your <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">hamstring<\/a>. Hamstring strains are one of the most common injuries, especially among athletes.\u00a0<\/span><span style=\"font-weight: 400;\">Even if you&#8217;re not an athlete, the smarting pain behind your knee can put a real damper on your day. The good news is, there are some easy stretches you can do at home to relieve the pain and help your hamstring heal. <\/span><span style=\"font-weight: 400;\">Read on to learn more about the hamstring, what causes a pulled hamstring, and some of the best stretches to help you get back on your feet.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Hamstring\"><\/span><strong>What Is The Hamstring?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knee extension, or the act of straightening your leg, is powered by three muscles in the back of your thigh. These muscles are known as the <a href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\">hamstring<\/a>. The hamstrings start at the bottom of your pelvis and attach to the bones in the back of your knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three muscles that make up the hamstring (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/#:~:text=The%20semitendinosus%2C%20semimembranosus%2C%20and%20biceps,the%20femoroacetabular%20and%20tibiofemoral%20joints.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps femoris:<\/b><span style=\"font-weight: 400;\"> This muscle is located on the outer side of your thigh. It has two heads, or origins, which is why it&#8217;s called <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">biceps femoris<\/a>. One head originates from the ischium, or bottom part of the pelvis, while the other head originates from the femur, or thigh bone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semitendinosus:<\/b><span style=\"font-weight: 400;\"> This muscle is located in the middle of your thigh. It also attaches to the ischium and <a href=\"https:\/\/betterme.world\/articles\/shoulder-flexibility\/\">femur bones<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semimembranosus:<\/b><span style=\"font-weight: 400;\"> This muscle is located on the inner side of your thigh and also attaches to the ischium and femur.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tendons attach the hamstring muscles to the bones in the back of your knee. These tendons are called the semitendinosus tendon, biceps femoris tendon, and semimembranosus tendon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from knee extension, the hamstring also helps with hip extension. This happens when you lift your leg behind you, like when you kick a soccer ball. The hamstring works with the gluteus maximus muscle to extend the hip.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/dumbbell-hamstring-exercises\/\">Dumbbell Hamstring Exercises To Add To Your Routine<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_A_Pulled_Hamstring\"><\/span><strong>What Causes A Pulled Hamstring?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A pulled hamstring is a common injury, especially among athletes who participate in sports that involve sprinting, like soccer, football, and track. This is because sprinting <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\">puts a lot of stress<\/a> on the hamstring muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5003616\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the hamstring is overused or stretched beyond its limits, the muscle fibers can tear. This causes pain and tenderness in the back of the thigh. The injury can range from a mild strain to a complete tear of the muscle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-38873 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Hamstring strains are classified into three grades, depending on the severity of the injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5003616\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grade 1:<\/b><span style=\"font-weight: 400;\"> A mild strain that causes pain and tenderness in the back of the thigh. There may be some cramping, but you can still walk and put weight on your leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grade 2:<\/b><span style=\"font-weight: 400;\"> A moderate strain that causes more pain and tenderness. You may have difficulty walking and putting weight on your leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grade 3:<\/b><span style=\"font-weight: 400;\"> A severe strain that causes a complete tear of the muscle. You will feel a sharp <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\">pain in the back<\/a> of your thigh and will be unable to walk or put weight on your leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some causes of hamstring strains include (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-020-03658-8\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tight muscles:<\/b><span style=\"font-weight: 400;\"> If your hamstring muscles are tight, they&#8217;re more likely to be injured. This is because tight muscles can&#8217;t extend as far as loose muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle fatigue:<\/b><span style=\"font-weight: 400;\"> When the hamstring muscles are tired, they&#8217;re more likely to be injured. This is because tired muscles can&#8217;t contract as quickly as fresh muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle imbalance: <\/b><span style=\"font-weight: 400;\">If the muscles in the front of your thigh are stronger than the muscles in the back of your thigh, you&#8217;re more likely to injure your hamstring. This is because the stronger muscles will pull on the weaker muscles, causing them to stretch further than they should.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor flexibility<\/b><span style=\"font-weight: 400;\">: If your hamstrings are not flexible enough, they&#8217;re more likely to be injured. This is because tight muscles can&#8217;t extend as far as loose muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor warm-up:<\/b><span style=\"font-weight: 400;\"> If you don&#8217;t <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">warm up before exercise<\/a>, your muscles will be cold and more likely to be injured. A proper warm-up will increase blood flow to the muscles and prepare them for activity.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Signs_Of_A_Pulled_Hamstring\"><\/span><strong>What Are The Signs Of A Pulled Hamstring?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common symptom of a pulled hamstring is pain in the back of the thigh. This pain can range from mild to severe, depending on the severity of the injury. Other symptoms include (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-020-03658-8\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swelling:<\/b><span style=\"font-weight: 400;\"> If your hamstring is swollen, it may be difficult to walk or put weight on your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bruising:<\/b><span style=\"font-weight: 400;\"> If your hamstring is bruised, you may see a black-and-blue mark on the back of your thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tenderness:<\/b><span style=\"font-weight: 400;\"> You may feel tenderness when you touch the back of your thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakness: You may feel weakness in your leg, making it difficult to walk or stand on your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility:<\/b><span style=\"font-weight: 400;\"> You may have difficulty <a href=\"https:\/\/betterme.world\/articles\/static-flexibility\/\">straightening your leg<\/a> or bending your knee.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience any of these symptoms, it&#8217;s important to see a doctor. A doctor can diagnose a hamstring injury and recommend treatment.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_You_Do_About_A_Pulled_Hamstring\"><\/span><strong>What Can You Do About A Pulled Hamstring?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have a pulled hamstring, there are several things you can do to ease the pain and speed up the healing process (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/17039-hamstring-injury\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest: <\/b><span style=\"font-weight: 400;\">The first and most important thing you can do is rest. This means avoiding activities that put stress on your hamstrings, like running and jumping.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ice:<\/b><span style=\"font-weight: 400;\"> Applying ice to the injured area can help reduce pain and swelling. Do this for 20 minutes at a time, several times a day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compression: <\/b><span style=\"font-weight: 400;\">Wearing a <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">compression bandage<\/a> can also help reduce pain and swelling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elevation:<\/b><span style=\"font-weight: 400;\"> Prop your leg up on a pillow when you&#8217;re sitting or lying down. This will help reduce swelling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretching and strengthening exercises:<\/b><span style=\"font-weight: 400;\"> Once the pain and swelling have gone down, you can start doing stretching and strengthening exercises. These exercises will help improve flexibility and prevent future injuries.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Exercises_for_Pulled_Hamstring\"><\/span><strong>The Best Exercises for Pulled Hamstring\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing the right stretches and exercises can help ease pain and improve flexibility. Before starting an exercise program for hamstring strain, it&#8217;s important to talk with your doctor.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Light_Stretches_for_Pulled_Hamstring\"><\/span><strong>Light Stretches for Pulled Hamstring<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do some light stretches for a pulled hamstring:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Towel_Hamstring_Stretch\"><\/span><strong>Towel Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with a towel around your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull on the towel to stretch your hamstring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat 3 times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Hurdler_Stretch\"><\/span><strong>Hurdler Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your legs out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee and place your foot flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, lean forward and reach for your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat 3 times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">Best Leg Exercises To Rock Your Quads, Glutes, And Hamstrings<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43407 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Standing_Hamstring_Stretch\"><\/span><strong>Standing Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee and place your foot on a chair or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, lean forward and reach for your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat 3 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Strengthening_Exercises_for_Pulled_Hamstring\"><\/span><strong>Strengthening Exercises for Pulled Hamstring<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once the pain and swelling have gone down, you can start doing strengthening exercises. Here are some exercises that can help strengthen your hamstrings:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><strong>Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and lift your hips off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds and lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Single-Leg_Deadlift\"><\/span><strong>Single-Leg Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in one hand and raise your other leg behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, lower your body until the dumbbell is close to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise back up and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Good_Mornings\"><\/span><strong>Good Mornings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet shoulder-width apart and a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and lower your body until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-38872 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hamstring_Curls\"><\/span><strong>Hamstring Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a dumbbell behind your ankle and curl your leg up towards your butt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\" target=\"_blank\" rel=\"noopener\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Balance_Exercises_for_Pulled_Hamstring\"><\/span><strong>Balance Exercises for Pulled Hamstring<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Balance exercises can also help prevent <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">hamstring injuries<\/a>. Here are some balance exercises to try:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Heel_Raises\"><\/span><strong>Heel Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise up on your toes and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down and repeat. Do 10 repetitions.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Single-Leg_Balance\"><\/span><strong>Single-Leg Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds and then switch legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3 times on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><strong>Calf Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing behind a chair or countertop for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise up on your toes, hold for 2 seconds, and lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5961.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plyometric_Exercises_for_Pulled_Hamstring\"><\/span><strong>Plyometric Exercises for Pulled Hamstring<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/plyometric-exercises-for-speed\/\">Plyometric exercises<\/a> are a type of exercise that involves explosive movements. These exercises can help improve power and prevent injuries. These should only be attempted once you have fully recovered from a hamstring injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric exercises for pulled hamstring:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Squat_Jumps\"><\/span><strong>Squat Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a squat position with your feet shoulder-width apart and your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up as high as you can and land softly back in the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunge_Jumps\"><\/span><strong>Lunge Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a lunge position with your front leg bent at 90 degrees and your back leg straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up and switch legs in mid-air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly with your opposite leg in a lunge position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Box_Jumps\"><\/span><strong>Box Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a box or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down and jump up onto the box.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step down and repeat. Do 10 repetitions.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevention\"><\/span><strong>Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to prevent a hamstring injury is to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up before exercising<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your hamstrings regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do strengthening and balance exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear proper shoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and rest when you\u2019re tired<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"pulled hamstring stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Considerations\"><\/span><strong>Safety Considerations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healing a pulled hamstring can take several weeks of stretches and exercises. To ensure you don&#8217;t further aggravate your injury, bear the following in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t push through the pain. If an exercise is painful, stop and rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the intensity and duration of your exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize form over speed or reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you experience a sharp pain, stop immediately and seek medical attention.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Should_You_See_A_Doctor\"><\/span><strong>When Should You See A Doctor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you experience any of the following symptoms, it&#8217;s important to see a doctor:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Severe pain:<\/b><span style=\"font-weight: 400;\"> If the pain is severe, you may need medication to help relieve it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inability to walk:<\/b><span style=\"font-weight: 400;\"> If you can&#8217;t walk or put weight on your leg, you may have a more serious injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Numbness or tingling:<\/b><span style=\"font-weight: 400;\"> If you feel numbness or tingling in your leg, you may have a nerve injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sever swelling:<\/b><span style=\"font-weight: 400;\"> If the swelling is severe, you may need to be seen by a doctor.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Heal_A_Pulled_Hamstring\"><\/span><strong>How Long Does It Take To Heal A Pulled Hamstring?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The healing time for a pulled hamstring depends on the severity of the injury. A mild injury may heal in a few weeks, while a more severe injury may take several months. If you have a severe injury, you may need surgery to repair the damaged muscle.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A pulled hamstring can be a painful and debilitating injury. However, there are things you can do to ease the pain and speed up the healing process. If you experience any of the following symptoms, it&#8217;s important to see a doctor: severe pain, inability to walk, numbness or tingling, or severe swelling. With proper treatment, most people make a full recovery.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pulled_Hamstring_Stretches\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;re running and all of a sudden you feel a sharp pain in the back of your leg. You may have pulled your hamstring. Hamstring strains are one of the most common injuries, especially among athletes.\u00a0Even if you&#8217;re not an athlete, the smarting pain behind your knee can put a real damper on your day. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45962,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-45961","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pulled Hamstring Stretches That Will Put The Pep In Your Step - Literally - BetterMe<\/title>\n<meta name=\"description\" content=\"Dealing with the excruciating pain of a pulled hamstring? Check out these \u2605 PULLED HAMSTRING STRETCHES \u27a4 that will help you heal and get back on your feet in no time!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pulled Hamstring Stretches That Will Put The Pep In Your Step - Literally\" \/>\n<meta property=\"og:description\" content=\"Dealing with the excruciating pain of a pulled hamstring? Check out these \u2605 PULLED HAMSTRING STRETCHES \u27a4 that will help you heal and get back on your feet in no time!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1067\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Pulled Hamstring Stretches That Will Put The Pep In Your Step &#8211; Literally\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\"},\"wordCount\":2051,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You're running and all of a sudden you feel a sharp pain in the back of your leg. You may have pulled your <a href=\\\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\\\">hamstring<\/a>. Hamstring strains are one of the most common injuries, especially among athletes.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Even if you're not an athlete, the smarting pain behind your knee can put a real damper on your day. The good news is, there are some easy stretches you can do at home to relieve the pain and help your hamstring heal. <\/span><span style=\\\"font-weight: 400;\\\">Read on to learn more about the hamstring, what causes a pulled hamstring, and some of the best stretches to help you get back on your feet.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Hamstring?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Knee extension, or the act of straightening your leg, is powered by three muscles in the back of your thigh. These muscles are known as the <a href=\\\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\\\">hamstring<\/a>. The hamstrings start at the bottom of your pelvis and attach to the bones in the back of your knee.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are three muscles that make up the hamstring (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/#:~:text=The%20semitendinosus%2C%20semimembranosus%2C%20and%20biceps,the%20femoroacetabular%20and%20tibiofemoral%20joints.\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Biceps femoris:<\/b><span style=\\\"font-weight: 400;\\\"> This muscle is located on the outer side of your thigh. It has two heads, or origins, which is why it's called <a href=\\\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\\\">biceps femoris<\/a>. One head originates from the ischium, or bottom part of the pelvis, while the other head originates from the femur, or thigh bone.\u00a0<\/span><\/li>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\",\"url\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\",\"name\":\"Pulled Hamstring Stretches That Will Put The Pep In Your Step - Literally - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Dealing with the excruciating pain of a pulled hamstring? 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Check out these \u2605 PULLED HAMSTRING STRETCHES \u27a4 that will help you heal and get back on your feet in no time!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/","og_locale":"en_US","og_type":"article","og_title":"Pulled Hamstring Stretches That Will Put The Pep In Your Step - Literally","og_description":"Dealing with the excruciating pain of a pulled hamstring? Check out these \u2605 PULLED HAMSTRING STRETCHES \u27a4 that will help you heal and get back on your feet in no time!","og_url":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1600,"height":1067,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Pulled Hamstring Stretches That Will Put The Pep In Your Step &#8211; Literally","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/"},"wordCount":2051,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You're running and all of a sudden you feel a sharp pain in the back of your leg. You may have pulled your <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">hamstring<\/a>. Hamstring strains are one of the most common injuries, especially among athletes.\u00a0<\/span><span style=\"font-weight: 400;\">Even if you're not an athlete, the smarting pain behind your knee can put a real damper on your day. The good news is, there are some easy stretches you can do at home to relieve the pain and help your hamstring heal. <\/span><span style=\"font-weight: 400;\">Read on to learn more about the hamstring, what causes a pulled hamstring, and some of the best stretches to help you get back on your feet.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is The Hamstring?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Knee extension, or the act of straightening your leg, is powered by three muscles in the back of your thigh. These muscles are known as the <a href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\">hamstring<\/a>. The hamstrings start at the bottom of your pelvis and attach to the bones in the back of your knee.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are three muscles that make up the hamstring (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/#:~:text=The%20semitendinosus%2C%20semimembranosus%2C%20and%20biceps,the%20femoroacetabular%20and%20tibiofemoral%20joints.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps femoris:<\/b><span style=\"font-weight: 400;\"> This muscle is located on the outer side of your thigh. It has two heads, or origins, which is why it's called <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">biceps femoris<\/a>. One head originates from the ischium, or bottom part of the pelvis, while the other head originates from the femur, or thigh bone.\u00a0<\/span><\/li>\r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/","url":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/","name":"Pulled Hamstring Stretches That Will Put The Pep In Your Step - Literally - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5568684.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Dealing with the excruciating pain of a pulled hamstring? 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