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How to Wrap Your Hamstring

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
How to Wrap Your Hamstring
Wrap your knee to prevent potential injuries. Photo Credit Polka Dot Images/Polka Dot/Getty Images

If you've had a hamstring injury in the past it may be more vulnerable to injury in the future, especially when placed under stress. Some common hamstring injuries are minor tears or avulsions. To help prevent future hamstring problems, protection is needed while jogging, walking, hiking or engaging in other sports. Wrapping your hamstring with athletic tape prior to performing these activities will give your hamstring the additional protection and support it needs to avoid potential injuries.

Step 1

Stretch out your hamstring by doing a few exercises before you start wrapping it. One of the best stretches to do is to sit with your feet folded in front of you so the bottoms are touching. Bend your chest to your right knee and hold the stretch for three seconds. Do the same to your left knee. Hold the stretch but do not bounce. Do this stretch 10 times with each leg.

Step 2

Use an athletic pre-wrap on your hamstring before you start using athletic tape. The pre-wrap will help the athletic tape stick in place better during your activity and it will also help you remove the athletic tape with a bit more ease when the exercise is over. Pre-wrap also helps to prevent skin irritation.

Step 3

Take the athletic tape and start wrapping your hamstring. Start about 1 1/2 inches above your your knee and head up to your groin, stopping about 3 inches below the groin.

Step 4

Wrap the tape firmly, but do not choke off circulation in your leg. Remember you are going for a run or competing, so you can't inhibit proper circulation. The key word is snug. You want support from the athletic tape, but you still want to be able to move your leg comfortably. If you have concerns about the tape being too tight and you've received proper training in its use, wrap with kinesio tape (in which case you omit the pre-wrap). Kinesio tape--which gets its name from kinesiology (the study of the mechanics of body movement)--also benefits the circulatory and neurological systems.

Step 5

Elevate your leg after competing in a sporting after wrapping your hamstring. Take off the wrap and elevate your leg for at least 20 to 30 minutes. If you have any pain or swelling, treat it with an ice pack for 15 minutes out of every hour for the next six hours.

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