Effective Exercises to Reduce Hamstrings Injury
Unfortunately, hamstring strains are both common and painful. They strike athletes of all sorts including runners, skaters, and football, soccer, and basketball players. But what is a hamstring? It isn’t actually a single ”string.” It’s a group of four muscles that run along the back of your thigh. They allow you to bend your leg at the knee.
During a hamstring strain, one or more of these muscles gets overloaded. The muscles might even start to tear. You’re likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.
1. Standing Hamstring Stretch:
How to Do:
- Put the heel of the leg on your injured side on a stool about 15 inches high.
- Keep your leg straight. Lean forward, bending at the hips, until you feel a mild stretch in the back of your thigh.
- Make sure you don’t roll your shoulders or bend at the waist when doing this or you will stretch your lower back instead of your leg.
- Hold the stretch for 15 to 30 seconds. Repeat 3 times.
2. Lunges with Weights:
Lunges are great for building strength in your quads, glutes and core. They are also great for your posture. Keep your back straight. Start off with a low weight and progress as you get stronger.
How to Do:
- Stand with your torso upright, shoulders down and back. Hold two dumbbells on each side of your body.
- Step forward with your right leg, about two-feet away from your left leg which remains stationary.
- Lower your upper body your front knee should go beyond your toes and your back leg should be bent with you shin perpendicular to the floor.
- Keep the torso upright at all times.
- Remove your right foot to the starting position and repeat with the other leg. Keep alternating sides for the allocated number of reps.
- Perfect your lunge technique with no weights to begin with, then build your way up from very light weights to heavier ones as you get stronger.