The hamstring is actually composed of a group of three large muscles--semitendinosus, semimembranosus and biceps femoris--at the back of your leg. The hamstring is responsible for bending you knee and extending your hip. These movements make it possible for you to walk, run, sit and climb. The hamstring also contributes stability to your sitting and standing postures.
Stretching to Prevent Hamstring Injuries
Hamstring tightness is a major risk factor for hamstring injuries. The hamstrings require warm-up before engaging in any sports or exercise activity. In addition to exercise, sitting can contribute to hamstring tightness. If you must sit for an extended period of time, stretch periodically to prevent tightness that can lead to injury.
Stretching to Prevent Back Pain
Besides the risk of hamstring injury, tight hamstrings may also result in back injury and discomfort. Tight hamstrings may affect your posture by pulling your pelvis into an anterior tilt. This postural imbalance weakens your back muscles and contributes to chronic back pain. By stretching your hamstrings, you can relieve back tension and bring your pelvis back into a neutral position.
Strengthening to Prevent Injuries
Another major risk factor for hamstring injury is hamstring weakness. Suddenly engaging in more intense exercise on a deconditioned hamstring puts your hamstring at significant risk. Build up to your goals, whether you are seeking to run longer distances, lift more weight or improve your leg tone. Hamstring muscles generally respond well to strength training and should be included in a well-rounded leg workout.
Balance Hamstrings with Quadriceps
Not only should you perform strength-building hamstring exercises, you should consider how your quadriceps workout affects your hamstrings. A major cause of hamstring injury is quadriceps and hamstring muscle imbalance. The normal ratio of quadriceps to hamstrings is 60:40. Overdeveloped quadriceps can cause imbalances in your movements and cause weakness and tightness in your hamstrings.
Basic Hamstring Stretch
When performing a hamstring stretch, always move gradually into the stretch. Never tug on your leg or bounce your leg. By tugging or bouncing, you counter the benefits of the stretch, as your muscles tense to resist the strain of overstretching, and increase the risk of hamstring injury. Lie on your back with your right leg stretched out straight and your left leg straight in the air. Keep your left leg straight throughout the exercise. Wrap a towel around your left foot. Grab hold of both ends of the towel and slowly pull your leg toward your face. Stop when you feel a stretch. Hold the stretch for 20 to 30 seconds. Repeat the stretch on the right leg.
Basic Hamstring Strengthening Exercise
You can increase the intensity of the hamstring curl as your hamstring strength increases, making it a good choice for all levels of athletes. Place a dumbbell between your feet. Lie on your belly with your legs stretched straight behind you. Bend your knees and lift the dumbbell up. Pause for one count at the top of the lift. Slowly lower the dumbbell toward the floor. Repeat this exercise for three sets, 10 to 15 times per set. Those individuals who are just starting a workout routine or who are returning from an injury can do this exercise with no weights. More seasoned athletes can increase the dumbbell weight according to their strength conditioning.
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