As the American Academy of Orthopedic Surgeons explains, you need to warm up prior to exercise if you want to keep your hamstrings healthy and injury-free. Warm-up activities raise your muscles' temperature and increase range of motion, which helps prepare them for the increased workload they perform while you work out. A comprehensive hamstring warm-up requires much more than just a few static stretches. In fact you probably shouldn't include static stretching in your warm-up.
Heel Kicks
The first part of your warm-up should involve activating your muscles and getting them prepared for some light aerobic activity. Strength and conditioning coach Richard Scrivener explains in a 2010 article in the NSCA's Performance Training Journal that he begins warm-ups with light mobilization exercises--taking your muscles and joints through their available range of motion. Warm up your hamstrings with heel kicks. From a standing position, lift your foot off the ground and pull your heel up as close to your butt as possible. Lower your foot back down and then repeat on your other foot. Do 10 to 15 total kicks.
Aerobic
Once your hamstrings are a little warmed-up you can perform some light aerobic activity. Pick an aerobic exercise that utilizes your hamstrings, such as running easily on a treadmill. Performing a three- to 10-minute aerobic activity increases your hamstrings' temperature and blood flow, allowing your hamstrings to perform the main part of your workout at maximum intensity and with a lowered chance of injury.
Squats and Lunges
While the American Academy of Orthopedic Surgeons suggests including static stretching into your warm-up exercises, other research does not. A study published in The Journal of Strength and Conditioning Research in 2008 concluded that static stretches can lower your muscles' ability to produce power. Scrivener suggests including more active range of motion exercises such as squats. Performing 10 body weight squats, with full range of motion, warms up and stretches your hamstrings without compromising your hamstrings' ability to generate force.
References
- American Academy of Orthopedic Surgeons: Muscle Strains in the Thigh
- "NSCA's Performance Training Journal"; Warm-ups Under the Microscope
- The Journal of Strength and Conditioning Research; Acute effects of static and ballistic stretching on measures of strength and power; M. Samuel, W. Holcomb, M. Guadagnoli, M. Rubley & H. Wallmann; 2008
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