Hamstring Strain Injuries – Heel Sliders

Use a slider or wear a sock so your right heel will slide more easily for this exercise.

Begin by making sure that you’re supported, so you can hold onto the wall or a railing to ensure that you maintain your balance initially.

With your weight on both legs bend both knees into the squat position. As you get close to a 45 degree bend keep the left foot planted on the ground while you push through with force into the right heel to straighten out the right knee, while you move towards a 90 degree bend with the left knee.

Return back up to the start and repeat this for 15 repetitions for 3 sets on each side.

This is a closed chain eccentric strengthening exercise for the right hamstring muscle. It’s important to also do the other side to keep it balanced.​

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.