Exercises To Avoid Hamstring Injury

Hamstring injuries can be very debilitating and the possibility of re-injury is high, so doing all you can to avoid injury is advised. There are many factors that are in your control for preventing hamstring injury, but some that are not. Age and previous injury are unavoidable, but doing proper exercises can make them less of a factor. If you feel that you already have injured or pulled a hamstring, see your doctor for proper rehabilitation exercises.

Mechanisms

According to eOrthopod, hamstring injuries generally occur when the hamstring is stretched beyond its normal range of motion, causing the muscle to tear. These tears are most common in runners and sprinters. The hamstring is responsible for decelerating the tibia when the foot comes off the ground, and the relationship between the contraction and the extension of the hamstring can tear it if it is weak or tight.

Warm-up

Implementing a proper warm-up is one of the best ways to avoid an injury. A light cardiovascular warm-up gets the blood pumping to the muscles, literally warming them up. Exercising on cold muscles can be compared to stretching a cold rubber band; it's more likely to snap. Warm the rubber band up and its elasticity increases. Do five to ten minutes of light cardiovascular activity such as jogging prior to exercise.

Flexibility

Maintaining flexibility of the hamstring will keep it from tearing during exercise. After a cardiovascular warm-up, stretch the hamstring lightly. Do active stretches that will prepare it for the activity or exercise. For runners and athletes, do straight leg kicks, high knee jogs, or bend over at the waist and grab the toes. The American Council on Exercise recommends slow static stretching after the workout, because static stretching before the workout can decrease power output which most athletes do not want. Sit and reach toward your right foot with right leg extended and your left leg bent with the left foot against your right knee for 15 to 30 seconds. Repeat on left leg.

Strength

Many times, injuries can occur when there is an imbalance of strength between your hamstrings and your quadriceps. This can also cause serious knee injuries. Even having differing hamstring strength between your right and left leg can cause injury, because one leg will be working harder and overcompensating for the other. To improve hamstring strength, do exercises like deadlifts and squats. Deadlifts target the hamstrings specifically, and squats improve the coordination and strength between the quadriceps and hamstrings.

Rest

Rest is crucial following strenuous activity, whether it is a sports competition, game or a vigorous strength training workout. Overuse can damage the muscle and prevent it from healing. According to Sports Injury Clinic, lethargy and tiredness in athletes can lead to lack of coordination in the lower body, increasing risk of strain. The hamstring muscle, called the biceps femoris, is split into two portions that are controlled by two different nerves. Tiredness can lead to a misfiring of these two nerves, preventing the two portions to contract in sync and possibly leading to injury.