Hamstring injuries are very common among active individuals and athletes. If you’ve recently had knee surgery, you might notice that your hamstrings feel unusually weak. Whether you've undergone knee ligament surgery or another type of procedure, this weakness can be frustrating. Understanding what hamstring muscles are, why they might feel weaker post-surgery, and how to effectively strengthen them can help you recover faster and more efficiently.
In this blog, we'll dive into the causes of hamstring weakness after knee surgery, the best knee surgery recovery tips for hamstrings and exercises to help you regain strength. Continue reading to learn more.
Before understanding why hamstrings may feel weaker after surgery, let’s first understand what hamstring muscles are and why they play a crucial role in knee health.
The Hamstring muscles are vital for everyday activities like walking, running, and jumping. They are a group of three muscles located at the back of your thigh, responsible for bending your knee and extending your hip. After knee ligament surgery or other types of knee surgery, these muscles can become weakened or strained due to immobility and changes in the body's movement mechanics. The hamstrings also play a key role in stabilising the knee, especially during wide movements.
Now, let’s take a look at some of the common causes of hamstring weakness observed post-surgery.
It has been observed that weak hamstrings can result from several reasons, some of which are mentioned below:
Certain types of knee surgery, especially knee ligament surgery like ACL reconstruction, may involve manipulating or repositioning tissues around the knee. This can disturb the hamstring muscles and their nerves, leading to weakness.
Post-surgery, your knee is often immobilized to protect the healing ligaments or tissues. This lack of movement can lead to muscle atrophy or weakening, particularly in the hamstrings, which are critical for knee mobility and stability.
Swelling in and around the knee joint can restrict the full range of motion, limiting your ability to fully activate the hamstrings. Over time, this inactivity can cause them to lose strength.
After surgery, your body may compensate for pain or reduced mobility by changing the way you walk or move. This shift can put extra strain on muscles that aren’t accustomed to working as hard, further weakening your hamstrings.
You need a well-rounded approach to tackle weak hamstrings after surgery; following knee surgery recovery tips for hamstrings will help you regain your strength:
You may be tempted to jump back into your normal routine, but it's essential to ease into exercise with low-impact movements. Begin with gentle hamstring exercises after knee surgery, like leg lifts or stationary cycling, to stimulate the muscles without overworking them. Remember, overworking may lead to more pain and discomfort, hence take it slow.
Once your physiotherapist clears you, you can start incorporating more intensive hamstring exercises after knee surgery, like hamstring curls, bridges, and deadlifts. These exercises target hamstring strength and will help you rebuild muscle over time. Practice these exercises twice a week. If you experience pain or discomfort, stop immediately.
Stretching the hamstrings can help restore flexibility and prevent stiffness. Incorporate hamstring stretches into your daily routine, but remember to avoid overstretching, especially in the early stages of recovery.
You must keep in mind that the recovery process for weakened hamstrings varies from person to person. Typical hamstring strain recovery time can range from several weeks to a few months. Recovery is dependent on the severity of your surgery and your individual healing response. Remember, patience is key!
Physical therapy for hamstrings after knee surgery is one of the most crucial steps for the recovery. A physical therapist will be able to guide you through specific movements and exercises tailored to your condition, ensuring you rebuild strength safely and effectively. You can also book a WAKE-UP call by Granimals to get in touch with our expert physios. Here are some of the benefits associated with physiotherapy:
If you are someone who has had surgery recently and is looking for a way to get back to your old and best self, you can book a free service demo with Granimals and start your journey to achieving stronger Hamstrings today!
Here are some of the best hamstring exercises after knee surgery that you can include in your rehabilitation plan:
Glute bridges not only activate the glutes but also engage the hamstrings. Start by lying on your back with your knees bent and lift your hips off the ground, squeezing your glutes and hamstrings at the top.
Begin with lying hamstring curls if you’re unable to stand comfortably. Over time, progress to standing curls, ensuring you keep your core tight and your movements controlled.
A leg press machine can help you gradually rebuild hamstring strength. Start with a lower weight and slowly increase as your muscles regain their capacity.
This exercise targets both the hamstrings and the lower back. Start with light weights and focus on maintaining the correct form to prevent additional strain.
Recovering from knee surgery can be challenging, especially when dealing with hamstring weakness. At Granimals, we’re committed to helping you get back on your feet with personalised recovery plans and expert advice. Fill out the form below to book a FREE service demo with Granimals and explore how we can support your journey to a stronger, healthier you!
Don't let post-surgery hamstring weakness slow you down; take the first step toward recovery TODAY!
Q1. How long does it take for hamstrings to recover after knee surgery?
Ans: Recovery time can vary based on the type of knee surgery you’ve had and individual healing factors. Typically, hamstring strain recovery time can range from several weeks to a few months. More intensive surgeries, like knee ligament surgery, may take longer to regain full strength, but with consistent physical therapy for hamstrings after knee surgery, most people see steady improvement.
Q2. What are the best exercises to strengthen my hamstrings after knee surgery?
Ans: Some of the most effective hamstring exercises after knee surgery include hamstring curls, glute bridges, leg presses, and Romanian deadlifts. It's crucial to start with light exercises and gradually increase intensity under the guidance of a physical therapist.
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