Blog 4: Happy Hamstrings
Blog #4 — Rebuilding Strength: Key Exercises to Prevent Re-Injury
So far, we’ve learned that:
Part 1: Hamstring tightness is often a sign of overload, not lack of stretch.
Part 2: Mobility and stability must work together for muscles to move efficiently.
Part 3: Your glutes are the powerhouse that should take the load off your hamstrings.
Now it’s time to rebuild strength — safely, smartly, and with exercises that prevent injuries from coming back.
Why Strength Matters:
Strength is more than lifting heavier or running faster — it’s about resilience.
Eccentric and isometric exercises help your tendons adapt to load.
Controlled strength work prevents overcompensation by hamstrings.
Strong glutes + core + hamstrings = a balanced team that works together.
Without proper strengthening, your hamstrings are left doing the heavy lifting again… and we know how that story ends.
Some of Dr. Keirstyn's Favourite Functional Movement Exercises for Hamstring Health:
1. Single-Leg Glute Bridge (with Control)
Lie on your back, one foot on the ground.
Drive through your heel, lift hips, squeeze glutes, lower slowly.
Reinforces glute activation while supporting hamstrings.
2. Romanian Deadlift (RDL) — Light Weight or Bodyweight
Hinge at the hips, keep spine long, slight bend in knees.
Focus on glutes and hamstrings working together.
Strengthens posterior chain safely for runners and cyclists.
3. Hamstring Isometric Holds:
Lie on your back, feet on a Swiss ball or wall.
Press heels into surface, hold contraction 10–20 sec.
Improves tendon health and muscle endurance.
Incorporating Treatment!
Exercises alone are powerful — but when combined with hands-on care, your results accelerate:
Soft tissue therapy releases tight hamstring fibers and improves circulation.
Joint mobilizations restore proper hip and knee mechanics.
Movement assessments ensure exercises target the right muscles and patterns.
At Endurance Therapeutics, we guide athletes through this full cycle: assessment → hands-on treatment → strength and movement training. That’s how we rebuild not just muscles, but resilient movement patterns.
The Takeaway:
Rebuilding strength isn’t just about working harder — it’s about working smarter:
Focus on glutes, hamstrings, and core as a team
Include eccentric and isometric training
Combine exercises with hands-on therapy to restore balance
This approach reduces overload on hamstrings, prevents re-injury, and sets you up to move pain-free! Whether you’re running, cycling, lifting, playing hockey, soccer or softball!
Ready to Rebuild Strong, Balanced Hamstrings?
Don’t let recurring tightness or strains slow you down. Hands-on treatment plus smart, targeted strength work can unlock your performance.
👉 Book a movement assessment at Endurance with Dr. Keirstyn today to create a personalized plan to get your hamstrings and glutes firing perfectly — strong, balanced, and ready to perform.
🔗 Coming Up Next: Returning to Training Without Fear of Flare-Ups
In the final blog, we’ll show how to transition back to full training safely, maintain your progress, and continue using treatment and movement strategies to stay injury-free!