1. Ham it up
Just under the gluteus maximus, running down to the back of the knee, you'll find your hamstring. Three muscles in the hamstring serve to bring the heel toward your buttocks and move the entire leg toward the back. Hamstrings complement the front of the leg, or the quadricep, especially when squatting down or pushing up. Track and field sports, soccer, basketball and football are the source of most hamstring injuries.
2. Push and Pull
Strengthening hamstrings is easy as long as you maintain proper form and work up gradually. Any exercise for hamstrings increases the likelihood that you can train your quadriceps and buttocks for a shapely lower body. The best way to train your hamstrings is to do squats. Make sure to keep your feet shoulder-width apart, with your toes even with your knees. Control the motion down until your upper legs are parallel with the floor. You should be squeezing your hamstrings throughout the entire motion. Push up with a slight explosion to return to the starting position. Deadlifts and lunges also work the hamstrings effectively.
3. Reach for Your Toes
Stretching is important to prevent injury and maintain flexibility when you're training. However, stretching for hamstrings is sometimes painful, so approach it slowly and gradually. Lie on your back and bend the leg with this easy stretch. Place a hand or a rolled-up towel behind your knee and slowly straighten your leg until you feel a stretch. Hold the position and remember to breathe.
4. The Injured Hamstring
A pulled or strained hamstring is from a tear in one or more of the three muscles. The injury usually happens during high intensity movements and are common for hurdlers and sprinters. You can usually feel a hamstring injury immediately and worsens over a day. Some people also suffer from tight hamstrings, which give you a higher probability for injury and also could be responsible for posture issues or back problems. When the hamstring is tight, it also pulls the pelvis into an abnormal position.
5. Healthy Hamstring Priorities
Strengthening and stretching the hamstrings both prevent and heal injury. If your hamstring becomes injured, you should rest and elevate the leg. Ice and compression will speed the healing process and reduce the pain. You should continue to rest for 48 to 72 hours or until the swelling subsides. Depending on the severity of the injury, you should consult a sports therapist to start a rehabilitation program that includes sports massage. Stretching before and after exercise ensures that the muscle can react to exercise in its fully healthy state.
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