1. Be Aware of Your Predisposition
The hamstrings are a very important group of muscles located in the back of your thigh. They include the biceps femoris (long head and short head), the semimembranosus and the semitendinosus. The hamstrings muscles work at the level of the hip and knee joint to extend the hip and flex the knee, respectively. The hamstring muscles oppose the action of the quadriceps muscles in front of your thigh at the knee joint. Now that you understand the hamstring anatomy, it is important to understand which people are at risk for hamstring injuries. Adolescents, dancers, professional athletes (football, track, marathoners, soccer, skaters) and athletes whose primary exercise is walking are predisposed to hamstring injuries. Know your level of risk so you can prevent this painful injury.
2. Stretch appropriately
Without a doubt, stretching your hamstrings will be your primary arsenal against injury. There are numerous hamstring stretches available. Here are a couple of examples of stretches you should perform daily for at least 15 to 20 seconds.
Hamstring Exercise #1:
Stand with your back straight and lift your right leg onto a surface that is at the height of your hip. Allow your right leg to rest on this surface. Keep your right leg straight and reach out with both hands towards your toes. If you are more flexible, you may be able to reach your toes without straightening your right leg. If you are less flexible, you may only be able to reach your knee. Do not push this stretch beyond your level of flexibility, and always perform a check to make sure that your knee is straight. Hold the stretch for 15 to 20 seconds and repeat the stretch on the left side. Complete three to five sets.
Hamstring Exercise #2:
Lie down on your stomach on a flat surface with both legs straight. Bend in your right knee towards your buttocks while using your right hand to hold your right ankle. Aim to bend your knee to at least 90 degrees, but if you can bend it further without pain, you may do so. Hold the stretch for 15 seconds, and repeat the exercise on the left side. You can also perform this exercise with weights attached to the ankle. If you use weights, perform this exercise every other day as opposed to daily.
3. Start a Flexibility Program
In addition to stretching the hamstrings daily, it is advantageous to start a flexibility program to improve your hamstring flexibility. Familiarize yourself with yoga and Pilates. Both of these activities aim to increase flexibility while building strength. Peruse yoga and Pilates DVDs online to see which one is suitable for your training level.
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