The three muscles that compose the hamstring are the semitendinosus, the semimembranosus and the biceps femoris. The hamstring muscle assists in extension of the leg and bending the knee. According to the American Academy of Orthopaedic Surgeons, injuries to the hamstrings include pulls, partial tears and complete tears. Rehabilitation of the hamstrings can be a lengthy process, taking up to six months to heal a complete tear. There are a couple tips to keep in mind to prevent a painful and lengthy recovery from a hamstring injury.
Step 1
Strengthen the quadriceps and hamstring muscles equally. Perform the same number of sets and repetitions for opposing muscle groups. Attempt to lift the same amount of weight for both muscle groups. Perform extra sets of exercise to strengthen the hamstring muscle group.
Step 2
Warm up the hamstrings properly before sport and exercise. Perform low-intensity cardiovascular exercise before training to warm the body and prepare it for exercise.
Step 3
Stretch regularly to maintain hamstring flexibility. Stretch the hamstrings at the beginning of exercise to maintain range of motion. Stretch the hamstrings at the end of exercise to increase flexibility.
Step 4
Perform the lying hamstring stretch to maintain flexibility. Lie on your back. Bend your right knee and place your right foot on the floor. Raise your left leg straight in the air. Grasp your left leg behind your thigh, encourage your left leg to move toward your head. Hold this position for 30 seconds, switch and perform the same stretch using the opposite leg.
Things You'll Need
- Exercise mat
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