If you recently injured your hamstring muscles, you know how painful and debilitating these types of injuries can be. The best way to treat muscle strains or tears is through a methodical process of exercises and protocols to ease your recovery and avoid re-injury. The key is to proceed slowly, listening to your body at the first sign of pain. Consult your doctor before self-treating any injury, and for specific recommendations on your hamstring issues.
Treatment First
The first part of hamstring protocols is to treat the injury and provide relief from the pain. The Sports Injury Bulletin website recommends a process called cryokinetics, where you place ice under your hamstring as you gently move your leg. This action will reduce swelling which may be aggravating your hamstrings or placing pressure on nerves. Your comfort level must dictate how the protocol proceeds. When you are relatively pain-free, you can move onto the next levels of your protocol and incorporate exercises into your routine.
Beginning Exercises
Begin your hamstring exercises with slow movements to test your range of motion, the Pure Sports Medicine website recommends. Continue the process slowly to allow your muscles to acclimate to activity. Your body's response can direct your exercise protocol. If some exercises are painful and others not, change your exercise focus to increase your comfort level. Injuries to ligaments and tendons may require additional healing time since these tissues are not as vascularized as muscles.
Types
Your hamstring exercises can include traditional movements such as squats and lunges, the American Council on Exercise advises. Pilates and yoga offer other types of exercise which take a mind-body approach to fitness. They teach you to use your mind to help you through exercise. Yoga poses such as the downward-facing dog and standing forward bend can gently stretch tight hamstring muscles, offering you opportunities to increase your flexibility and range of motion.
Strength Training
In conjunction with flexibility, strength-training exercises targeting your hamstrings will help you build strength and muscle mass. Using weight for exercises like squats increases the physical challenge for your body. Because of the added impact, strength training is more appropriate as an advanced exercise to prevent injury.
Prevention/Solution
According to the American Council on Exercise, you can still realize the benefits of exercise without strenuous activity. Moderate activity such as brisk walking helps reduce your risk for chronic disease while increasing your strength. Warm-up stretching can ease your muscles into activity, so you will be less like to injure your hamstring muscles. Stretching is particularly important if you regularly engage in activity which targets these muscles. Your hips can become tight from rigorous activity. Stretching improves your range of motion and is an effective addition to any hamstring exercise protocol.
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