Once you have pulled, strained or torn a hamstring, it is an injury you never forget. It is often accompanied by shocking pain, and in the case of a tear, you may not be able to move your leg immediately. Hamstring injuries are often associated with sudden movement, such as going from a stop to top speed in an instant. To help prevent hamstring injuries or to recover from them, you can do exercises to take pressure off this large muscle.
Function
The hamstring is actually a group of three muscles in the back of the upper leg: the semimembranosus, semitendinosus and the biceps femoris. The top parts of the three muscles are attached to the pelvis. The bottom parts are attached to the lower leg just below the knee. The quadriceps muscle is located in front of the hamstring and works in tandem with it. The quadriceps is much bigger and more powerful than the hamstring, and this uneven strength can result in a hamstring strain or tear.
Toe Pull
Strengthening the hamstring can help repair the damage done by previous injuries and prevent new ones from occurring. To perform the front toe pull, kneel down on your left knee and place your right leg straight out in front, with your heel on the ground. Try to keep your back as straight as possible. Point your toes straight up and hold them with your hand. Hold the stretch for 15 to 20 seconds, then change legs.
Chair Stretch
For the chair stretch, place your right foot on a chair. Keep the right leg bent, but make sure your toes remain on the edge of the chair. Allow your heel to drop below the level of the seat. While keeping your back straight, move your chest toward your raised leg. Hold this stretch for 15 to 20 seconds, then switch sides.
Ankle Stretch
Before participating in any workout or sporting event, you should exercise your hamstrings to prevent injuries. One of the most often recommended warm-ups is the ankle stretch. Stand with your feet slightly wider than shoulder-width. Bend over at the waist, keeping your back as straight as possible. Wrap your hands around your right ankle. Hold this stretch for a count of three. Return to the starting position. Do this 10 times. Then do the same stretch reaching for your left ankle. After you've finished with that leg, take a 30-second break and repeat the set.
Warning
Once you've suffered a hamstring injury, you'll need to exercise the muscle to regain strength and flexibility. But you must let the muscle heal before you being a workout program. After the injury, ice your leg to reduce swelling, and keep the leg elevated. According to the Nicholas Institute of Sports Medicine and Athletic Trauma, you should wait for all the swelling to subside before you start your rehab program.
Member Comments