When your hamstring muscles or tendons get stretched or torn, you can end up in extreme pain. The Stretching Institute reports this kind of injury often occurs when your quadriceps are strong and put a lot of tension on your weaker hamstrings. An effective way to prevent getting hurt is to stretch and strengthen the hamstrings through exercise.
Chair Stretch
This exercise stretches your calf as well as your hamstring, according to the Centers for Disease Control and Prevention. With your knees bent, sit toward the front of a chair. Your feet should be flat on the ground and about hip-distance apart. Stretch your right leg out front with your right heel touching the floor. Keep your right knee and ankle relaxed. With your back straight, gently lean forward toward your right toes. If necessary, place your hands on your thighs for balance. Hold for a count of 30 and return to the starting position. Repeat with your left leg. Do a total of three repetitions, alternating sides.
Seated Floor Stretch
Use an exercise mat for this stretch recommended by the University of Illinois McKinley Health Center. Sit up straight with your hands on the mat at your sides. Extend your right leg in front of you with your toes pointing toward the ceiling. Bend your left leg, tucking your left foot against your right thigh. Both legs should be flat on the mat. With your back and neck straight, bend toward your right foot until you feel a gentle stretch in the right hamstring. Keep your hands at your sides during the stretch. Hold for 30 seconds, sit up and repeat with your left leg stretched out. Do a total of three repetitions, alternating sides.
Standing Stretch
Do this stretch before and after a walk or run, suggests the University Foot and Ankle Institute in Los Angeles. Stand with feet slightly apart. Extend your right foot in front of you with your right heel on the ground. With your back straight, bend from the hips toward your right foot until you feel a gentle stretch in your right hamstring. Keep your hips square, your right leg straight and your left left slightly bent during the stretch. Hold for 30 seconds and return to standing. Repeat on the other side. Do a total of 3 repetitions, alternating legs.
Lying-Down Stretch
Lie on your back on a mat for this stretch recommended by Young Women's Health. Extend your right leg straight and point your right toes. Lift that leg two inches off the floor. Bend your left knee and put your left foot flat on the floor. Lift your right leg until you feel a gentle stretch in your right hamstring. Many people feel that stretch when their leg comes to perpendicular to the floor. Hold this stretch for 30 seconds and stretch both legs straight on the ground. Repeat on the other side. Do a total of three repetitions, alternating legs.
References
- Centers for Disease Control and Prevention: Hamstring Stretch
- University Foot and Ankle Institute: Lower Extremity Stretches
- University of Illinois McKinley Health Center: Overuse Knee Injuries
- The Stretching Institute: Hamstring Stretches and Hamstring Injury Treatment
- Young Women's Health: Hamstring Stretch
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