How can i heal and strengthen a strained hamstring?

Rest first: relative rest until you have full painfree rom and can flex knee against mild resistance without pain. Swelling and local tenderness should also be gone After it heals:. Plan exercise as part of overall program which should include multijoint compound movements. accessory exercise for hamstring include glute-ham raise, supine hamstring curls on ball, Romanian deadlift. Foam roll and stretch.