Ways to Avoid Hamstring Injuries

Hamstring muscles, which stretch from the buttocks to the back of the knee, are among the most used muscles in the body. They are the reasons why we can bend our knees and extend the hip. As such, hamstring injuries like pulls, strains and tears are common. While often associated with athletes, runners, dancers and weightlifters, hamstring injuries can happen to just about anyone. Age, muscle fatigue and lack of conditioning are some of the causes of a pulled, strained or torn hamstring. But there are some preventative steps that can be followed to avoid hamstring injuries.

  1. Ways to Prevent Hamstring Injuries When Exercising

    • Those who are athletic or follow a regular exercise routine are more prone to mild hamstring strains, especially when they don't adequately warm up the muscles beforehand. Active people can avoid hamstring injuries by properly stretching the hamstring. Trainers recommend starting out with five minutes of light aerobics and then moving into stretching exercises. But it's important not to overstretch or warm up your muscles unevenly.

      Another common cause of hamstring injuries is muscle fatigue. When you overwork your body, your muscles become tired and begin losing coordination. This can result in hamstring pulls or strains, or the more severe torn or ruptured hamstring. Follow your body's signals and when your muscles begin feeling tired, it's time to cool down.

    Ways Nonactive Individuals Can Prevent Hamstring Injuries

    • People who don't practice an exercise regimen can easily pull a hamstring. To avoid injury, do stretching exercises daily. They can be done in the home without any special equipment.

      One common hamstring stretch: Lie on your back and bend one leg so your foot is flat on the floor. Raise the other leg, with the knee bent, into the air until your thigh is at a right angle to the floor. Slowly unbend your knee as much as you can. If you need to, support your raised thigh with your hands. Try to hold each stretch for 10 to 20 seconds. Switch legs, doing five repetitions on each leg.

      If you are unable to get down on the floor, you can use a wall in your home. Stand one foot's length away from it and put your hands on the wall at shoulder height. Step back with one leg, heels flat on the floor, while simultaneously pushing into the wall with your hands. Be sure your back is straight. Hold this position for as long as you can, but no longer than 10 seconds. Return to the starting position and repeat using the other leg.

    Good Hamstring Injury Prevention for All

    • Whether active or not, anyone can reduce the chance of a hamstring injury by doing exercises that strengthen and increase the flexibility of the hamstring muscles. Backward running is one way to strengthen the hamstrings. Lunges, leg curls using weights or leg deadlifts using barbells will also strengthen them.

      To gain and maintain flexibility in the hamstring muscles, consider yoga or floor exercises aimed at increasing range of motion in the hamstring area. One floor exercise: Sit on the floor with your legs out straight. Bend at your waist and reach forward as far as you can. Be sure to keep your knees straight, not turned inward or outward, while stretching forward. Try to hold this position for 10 seconds. Repeat five times.

      To exercise your hamstring while standing, cross your right foot over your left. Then slowly bend your waist, bringing your forehead toward your right knee. Go as far as you can while keeping both knees straight. Hold for 10 seconds and then repeat with the left foot in front.