How Do I Avoid a Torn Hamstring?

A torn hamstring muscle can have severe implications on your ability to run, jump, compete in sporting events and have a high quality of life. While you can easily come back from a strained hamstring, a torn hamstring muscle may require surgery in order to get the muscle to perform close to the way it once did. The best way to avoid a torn hamstring involves training properly and warming up the right way before you ask the muscle to perform.

  1. Stretch Your Hamstrings

    • Hamstrings are large and powerful muscles that provide the bulk of the impetus for sprinting. For a person who is competing in sports, this often means going from a position of rest to nearly top speed in just a moment or two. This puts tremendous strain on the hamstring muscle. One of the best things to do is to stretch your hamstring muscles thoroughly before competing. To do this, sit on the ground and bend your knees so the bottom of your shoes are on the ground. Pull the knees tightly toward your body. Lean your chest to your right hamstring and get as close to that muscle as possible without bouncing. Return to the starting position. Do this 10 times and then do the same stretch towards your left hamstring.

    Jump Steps

    • Go to your local high school or college track and work on building strength in your hamstrings by doing jump steps. Measure off 10-yard sections on a 100-yard straightaway on the track. Jump with both feet as high and as far as you can and do this for 10 yards. At that point walk for 10 yards. When you hit the 20-yard mark, do long jumps for another 10 yards. Follow this pattern until you have reached 100 yards. Take a one-minute break and repeat the set.

    Drink Water

    • In order to protect your hamstring muscles you must keep them lubricated. Many athletes will reach for a sports beverage, but water is the best thing to keep the muscles healthy and ready to do the work without splitting, fraying or tearing. In addition to drinking water, you should eat healthy foods and avoid fatty and fried foods whenever possible. Stay away from alcoholic drinks. You should not have more than one beer or one glass of wine per week in order for your muscles to perform well and stay in great condition.