How to Loosen a Hamstring

The hamstring muscles are among the most important when it comes to athletics. The hamstrings, which are strong, powerful and explosive muscles, control the ability to accelerate while running. The start-and-stop motion that the hamstrings control is sudden and violent. In order to maintain that ability, you must keep the hamstring muscles loose and prepared to do their job.

Step 1

Warm up properly before you engage in any sporting event. This involves significant stretching. Sit on the floor and make sure your feet touch each other. Lean your upper body toward your right knee and hold the stretch for 3 seconds. Do the same thing to your left side for 3 seconds. Do 10 stretches to each side, take a 30-second break and repeat the stretch.

Step 2

Touch your toes before the start of any activity that will require explosive movements from your hamstrings. Bend at the waist and reach for your toes, but do not bounce. You could injure a lower-back muscle by bouncing. Once you have gotten a significant stretch, cross your right foot over your left foot and stretch that way. Hold the stretch for 3 seconds. Do this 10 times. Then cross your left foot over your right foot and do 10 stretches to this side. Take a 30-second break and repeat the set.

Step 3

Do knee lifts to prepare your hamstrings for a sporting activity. Take large steps on the floor of the gym or the track and exaggerate your step by lifting your knee as high as you can. If you have to grab your shin to stretch it further, make sure you pull it securely but do not jerk it. Do this with 10 steps for each leg.

Step 4

Drink water while you prepare for and participate in sporting events. Drinking water will keep your muscles lubricated and able to stretch without pulling or popping. Drink at least eight bottles of water per day and even more when you are competing in a sporting event.

Step 5

Get a sports massage for your leg and hamstring muscles after a tough workout. A sports massage puts deep pressure and heat on the muscles to stimulate blood flow and natural healing.