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| Hamstring Muscle Exercises |
A hamstring muscle is commonly called the opposite group muscle of quadriceps femoris but it does not mean that both muscles do not work together when you stand with your knee and hip extended, the muscles in both groups coordinate.
Benefits of hamstring exercise include improved tone of muscles, power, and strength in the back thigh.
It mainly focuses on both strength and mobility.
Powerful hamstrings support the back, hips, legs, and knees from injury and aid in their smooth function.
The three muscles which together make up the hamstrings primarily function to flex the knee.
Four muscles form the hamstrings.
- 1.Biceps femoris – short head
- 2.Bicepsfemoris – long head
- 3.Semitendinosus
- 4.Semimembranosus
Function
Hamstring muscles help in :
Bending the knee joint.
Extending the hip joint.
Rotating the hip joint.
Anatomy
Where are the hamstring muscles located?
The hamstring muscles extend from your hip to your knee, forming the back side of your thigh.
- Hamstring Muscles
- Hamstring Muscles
- Biceps femoris – Long head
Origin: The semitendinosus tendon connects the lower medial facet of the ischial tuberosity to the sacrotuberous ligament.
Insertion: The posterior part of the lateral intermuscular septum, the lateral tibial condyle, and the head of the Fibula
Nerve: Sciatic nerve’s tibial division (L5, S1, and 2)
Biceps femoris – Short head
Origin: The bottom portion of the linea aspers’s lateral lip
Insertion: The posterior part of the lateral intermuscular septum, the lateral tibial condyle, and the head of the fibular
Nerve: Sciatic nerve’s common peroneal division (L5, S1, and 2)
Semitendinosus
Origin: The lower medial aspect of the ischial tuberosity located laterally
Insertion: A vertical line that goes behind the sartorius insert and below the gracilis attachment on the medial surface of the tibia’s medial condyle.
Nerve: Sciatic nerve’s tibial division (L5, S1, and 2)
Semimembranosus
Origin: Anterior lateral facet of the ischial tuberosity.
Insertion: A horizontal notch on the medial tibial condyle’s posteromedial surface
Nerve: Sciatic nerve’s common peroneal division (L5, S1, and 2)
Hamstring Muscle Injuries
A “pulled hamstring” or other hamstring muscle injury is a common occurrence in athletes. They are especially common in athletes who play sports like basketball, soccer, and athletics that call for quick sprints.
Simple, nonsurgical treatments work well for the majority of hamstring strains. There are three types of hamstring strains: pulls, partial tears, and full tears.
Muscle strains are divided based on how severe they are:
Grades 1, 2, and 3 are the three types of strains.
Grade I: Little structural damage occurs, and the muscle recovers quickly.
Grade II: This suggests that there is only a small break.
Grade III: This refers to a total tear in the muscle and a long time of recovery.
The thick, central part of the muscle (the muscular belly) or the connection of the muscle and tendon threads is where most hamstring injuries happen.
The tendon totally separates from the bone in the most severe hamstring injuries.
It might even drag a piece of bone along with it. The term for it is an avulsion injury.
Causes
The primary cause of hamstring strain is muscle overuse.
This can occur when a sudden load is applied to a muscle that is not used to it.
Strains in the hamstring muscles generally occur when the muscle lengthens or shortens during contraction.
Symptoms
A person will feel a sudden, acute sharp shooting pain in the back of your thigh or knee if you strains their hamstring while running at full speed.
You will have to stop quickly and will either fall or hop on your good leg as a result.
Other symptoms could be:
Swelling in the first hours following an injury during the first few days, you may see bruises or discoloration on the back of your leg below the knee.
Hamstring weakness that may last for several weeks
Risk Factors
Muscle tightness.
Muscle imbalance.
Poor conditioning
Muscle fatigue.
Diagnosis
Doctor Examination
Patient’s history and physical discomfort People who have hamstring strains often go to a physician due to acute back thigh pain that comes up after exercise.
The doctor will ask about the injuries and feel for any tenderness or bruises on your thigh during the physical examination.
To check for discomfort, weakness, swelling, or a more serious muscle injury, he or she will press or palpate the back of your leg.
Imaging tests
X-rays
The doctor can determine if you have a hamstring tendon avulsion by looking at an X-ray. This is the result of a little piece of bone being dragged away by the damaged tendon.
Magnetic Resonance Imaging (MRI)
Enhanced pictures of soft tissues, such as the hamstring muscles, can be produced by this research.
It can assist your physician in assessing the degree of the damage.
Treatment
The program of treatment for hamstring strains will vary based on the severity of the injury, how severe it is, and your personal objectives and needs.
Benefits of hamstring training
Increasing posterior thigh strength will help with hip extension and knee flexion.
Reducing injuries: When performing a severe physical activity like running, it can be less likely that the hamstrings will strain or rupture.
Increasing flexibility: Stretches for the hamstrings help improve the hip range of motion and flexibility. People am able to perform daily duties like bending over and walking upstairs with the help of these two advantages.
Improving posture: The hamstring muscles cause the pelvis to rotate backward when they are excessively tight this can flatten the natural arch in the back, which can cause poor seated and standing posture.
Preventing lower back pain: Tight hamstrings limit the pelvis’s range of motion, which may strain the lower back. To avoid them getting too tight, you can strengthen and stretch your hamstrings, which will also give your back and pelvis additional support.
help in improving the flow of blood.
reduce the risk of injury and reduce muscle fatigue.
Reduce your chance of sciatica pain, tingling, and numbness in the back of the leg. help in preventing delayed muscle soreness from starting.
Hamstring strengthening exercises
The following hamstring strengthening exercises are designed to improve the strength of the hamstring Muscles First, you should do the following simple exercise three times a day, for approximately 10 repetitions, to strengthen your hamstrings.
The exercise can be improved as your hamstring strength increases by progressively increasing the repetitions and contraction pressure, as long as it does not aggravate or create pain.
Programe for strengthening the hamstring muscles
Stage 1: Isometric hamstring load
It is suggested that isometric exercises performed in non-tendon compressing positions are beneficial to loading the muscle-tendon unit and reduce pain in patients with irritating symptoms of proximal hamstring tendinopathy.
It has been reported that pain can be inhibited by isometric exercise. Isometric exercises should ideally be performed multiple times a day.
The dosage is decided based on irritation and the severity of the symptoms.
Depending on the symptoms, the dosage can be changed to produce shorter or less forceful contractions, or vice versa.
Hip position may be in neutral hip flexion and extension or in mild hip flexion (20°–30° for straight leg pulldowns) in the initial phases of proximal hamstring tendinopathy. A rapid decrease in pain with hamstring loading tests following exercise is suggestive of isometric hamstring loading.
Appropriate exercises for stage I rehabilitation:
1 . Isometric hamstring curl
2. Bridge holds – hip in neutral
3. Isometric straight-leg pulldowns
4. Isometric long leg bridging on two, progressing to one leg holds
Static Hamstring Contraction
Start this exercise by bending your knee to around a 45-degree angle while sitting.
Tighten the hamstrings (the back of your thigh) by pressing your heel into the ground. Hold for 5 seconds, then 10 times as forcefully and gently as you can.
Intermediate Hamstring Exercises
As long as they don’t increase any pain, performing the following intermediate hamstring strengthening exercises one to three times a week is generally recommended.
It is suggested not to perform exercises back-to-back days to allow muscles to recover. The hamstring exercises can be advanced as your strength increases by progressively adding repetitions or resistance, as long as the exercises don’t aggravate current issues.
Bridging
Start this exercise by lying on your back in the way shown in the figure. Raise your bottom gradually while maintaining a straight posture at the hips, knees, and shoulders by pressing through your feet.
As you do this, tighten the hamstrings, which are located in the back of your thigh.
After two seconds of holding, softly lower your bottom again. Perform a total of 3 sets of 10 repetitions, if you are not in pain during the exercise.
Progression
Single Leg Bridge
The basic bridge is the same. As you raise yourself into the bridge position, raise one foot from the ground and extend your knee as demonstrated.
This is similar to the simple bridge posture. After 3-5 seconds of holding, bring the foot back to the floor.
Hamstring Curls
Holding on a chair or table for balance, stand up. Raise your foot as high as you can and bring it back behind you towards your glutes.
After three seconds of holding, carefully lower the foot to the ground. hamstring curl progression with resistance bands.
Progression
Resistance Band Hamstring Curl
Start this exercise by placing a resistance band around your ankle while lying on your stomach, as shown.
Bend your knee slowly while tightening your hamstrings, and the back of your thigh. Perform 3 sets of 10 repetitions, if you are not in pain during the exercise.
Stage 2: Isotonic hamstring load with minimal hip flexion
Rehabilitating proximal hamstring tendinopathy involves the following crucial elements:
To restore hamstring strength
To regain the mass and functional range of motion of the hamstring muscles
When there is little or no discomfort (VAS 0–3 out of 10) during hamstring loading in the early ranges of hip flexion, isotonic hamstring loading may be started. There is inadequate information to separate the eccentric component of eccentric exercises, given the fact that these exercises are commonly acknowledged as the most effective therapy for tendinopathies.
The goal of Heavy Slow Resistance is to finish a resisted isotonic activity that is slowly tired. Increase to 8 RM after starting at 15 RM, which is the most load that may be raised 15 times in a single set. Perform 3 to 4 sets every other or every other day. For three seconds, hold each contraction during the exercise’s eccentric and concentric phases.
Reduce early-stage loaded hip flexion to a minimum. In order to protect the enthesis from excessive compression, this is indicated. In order to oppose uneven strength loss, the major focus should be on single-leg work. On the “off” days, keep up with the stage 1 isometric exercises. In particular, if symptoms are still constant, this will aid with pain.
Appropriate exercise for stage 2
Prone hip extension
With your legs straight, lie on your stomach on the ground. Head on with both arms, please. Elevate your right leg a few inches above the ground. Maintain a straight right knee. Hold on for five seconds. Adjust your leg slowly. Repeat according to instructions five times. If directed, switch legs and repeat.
Prone leg curl
start this exercise by placing a resistance band around your ankle while lying on your stomach, as shown. Bend your knee slowly while tightening your hamstrings, and the back of your thigh. Perform 3 sets of 10 repetitions.
Stage 3: Isotonic exercises in Elevated hip flexion (70° to 90°)
At this point, rehabilitation’s goal is:
To maintain muscle growth in more hip flexion,
To keep up hamstring muscle strengthening in more hip flexion, and
To maintain functional training in more hip flexion
Isotonic strengthening in increased hip flexion can be used once there is little or no discomfort (VAS 0–3 out of 10) with higher loading hip flexion tests like lunging & arabesques. Exercise dosage and frequency are the same as they were in stage 2.
The right technique is important, and the exercises can be done carefully and slowly.
Monitoring the 24-hour response following exercise with loading tests into hip flexion is essential since the transition into higher hip flexion frequently results in pain and irritation (hamstring bridge, deadlift, single-leg arabesque).
Appropriate exercises for Stage 3
Slow hip thrusts
We understand that not everyone has access to a bench or a hip thrust machine.
A couch gives an ideal height and sufficient cushioning for performing a hip thrust. Place your back against the couch to begin. Position your shoulder blades so that they are at the edge. feet placed on the ground. Lift your knees and plant your feet firmly on the ground. Raise your hips towards the ceiling by using your glutes.
Return your hips to the floor by hanging them. If you have a weight accessible, you can always choose not to use it.
Forward step-ups
Find a step, chair, box, or bench high enough so that your knee will bend to a 90-degree angle when you set your foot on it before you begin.
A dining room chair can work just as well for an at-home strength training session however, plyo boxes or weight benches are usually the perfect height.
Walking Lunges
Place your feet hip-width apart and stand upright. With your right leg extended and your weight on your heel, take a step forward.
Bend your right knee and lower yourself such that your knee is parallel to the floor in a lunge position as soon as your right foot hits the floor and stabilizes.
Deadlifts
Barbell deadlift: Get the barbell ready. Depending on your strength and degree of fitness, add plates to the barbell that is on the ground in front of you. Start with less weight if this is your first time deadlifting. Later on, it is always simple to add weight. Prior to pushing your physical limits, you should polish your form. Using clips, firmly fasten the plates on the barbell to prevent them from slipping.
Romanian deadlifts: Patients with proximal hamstring tendinopathy should be able to load their proximal hamstrings over ranges specific to their sport with little discomfort at the end of phase 3.
Stage 4: Energy storage loading
This stage is only necessary for patients and athletes who are returning to sports that require lower limb energy storage or impact loading. When there is little discomfort during load tests (VAS 0–3 out of 10) the myotendinous unit can begin to receive power or elastic stimuli.
In phases 2 and 3, it is also essential to have sufficient bilateral strength when performing single-leg activities.
It also requires good control over movement. To prevent compression of the tendon and the proximal hamstring, it is recommended to minimize hip flexion during the early stages of stage 4. Keep in mind that this is the most intense phase of the recovery process and that the frequency and dosage of the recommended workouts should be chosen carefully.
Begin by exercising only once every third day. After that, let the tendon a stage 1 day to settle down. Then, stage 2-3 strengthening workouts will be performed the next day. This equals two times a week, three-day cycles of high, low, and medium tendon load, separated by a rest day.
Appropriate exercise for stage 4
- Sprinter leg curl
- A-skips
- Fast sled push or pull
- Alternate leg split
- SquatsBounding
- Stair or hill bounding
- Kettlebell swings
- Lateral, rotational cutting movements
Hamstring stretching exercises
Many exercises can reduce hamstring tightness and minimize the chance of injury. Stretching your hamstrings while seated, lying down, leaning against a wall, and other positions is possible.
Stretches for the hamstrings help maintain the muscles’ flexibility and mobility. Pain shouldn’t come from the stretches.
Stretching should only be done until mild to moderate tension is present. People should avoid overstretching because it might be harmful.
Over time, flexibility gets better. You may stretch your hamstrings in a lot of different ways to keep them loose. Warming up the muscles before stretching is the best course of action. To get your muscles heated, try taking a walk or trying some other activity. To relieve tightness in the hamstring muscles, you can stretch as follows:
Lying hamstring stretch
Step 1: Lie flat on the ground or a mat with the legs stretched out.
Step 2: Holding the back of the right knee with both hands, bring it up towards the chest, and gradually straighten the leg to stretch it
Step 3: Stretch for ten to thirty seconds.
Step 4: Repeat 2–3 times on each leg.
Lying hamstring stretch using a strap
Step 1: Lie flat on the ground or a mat with the legs stretched out.
Step 2: Bend the right leg and place the strap over the right foot’s ball to straighten the leg.
Step 3: Hold the strap in both hands.
Step 4: Maintain your left leg extended and your foot flexed on the ground. The calf and thigh should be forced towards the ground as a result.
Step 5: Raise your right leg slowly while keeping your foot flexed. The right leg needs to be straight with a small knee bend. The foot’s bottom needs to be facing the ceiling.
Step 6: Gently pull the strap until there is a slight tension in the hamstrings. Hold the stretch for 10–30 seconds
Step 7: Switch legs. Repeat 2–4 times on each leg.
Lying hamstring stretch using a wall
Step 1: Lie flat on the ground or a mat, with the back flat and the left leg placed completely on the ground. The left leg should be able to pass through the door opening.
Step 2: The right foot should be leaned on the wall near the door.
Step 3: To create a slight pressure on the right leg, change the distance between the body and the wall.
Step 4: Hold the stretch for 10–30 seconds. Switch legs. Repeat 3 times on each leg.
Sitting hamstring stretch
Step 1: Sit on the ground with your left leg bent at the knee and your foot facing inward to stretch your right leg. We call it the butterfly position.
Step 2: Stretch out your right leg while bending it slightly at the knee. Keep your back straight while leaning forward at the waist.
Step 3: Hold the stretch for 10–30 seconds. Switch legs. Repeat 2–3 times on each leg.
Sitting hamstring stretch using a chair
Step 1: Sit on a chair with your back straight and closer to the border of the seat.
Step 2: Keep one foot flat on the floor the other leg on a chair and extend it out in front of you.
Step 3: Bend the body forward gradually until the back of the thigh is clearly stretched. Make sure the shoulders don’t fall forward and your back is in a neutral position.
Step 4: Hold the stretch for 10–30 seconds. Switch legs. Repeat 2–4 times on each leg.
Standing hamstring stretch
Step 1: Stand upright with the spine in a neutral position.
Step 2: Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling. Slightly bend the left knee.
Step 3: Gently lean forward and place the hands on the straight right leg. Keep a neutral spine.
Step 4: Hold the stretch for 10–30 seconds. Switch legs. Repeat 2–4 times on each leg.
Standing hamstring stretch using a table
Step 1: Use a table that is just shorter than hip height.
Step 2: Stand upright with the spine in a neutral position.
Step 3: Place the right leg on the table with the foot flexed so the toes point toward the ceiling. Just the foot and a portion of the calf should rest on the table as you stand far enough away from it.
Step 4: Once the hamstring muscle stretches, bend forward at the waist. Bend forward slightly, holding yourself with both hands on the table or leg, to increase the stretch.
Step 5: Hold the stretch for up to 30 seconds. After a 15-second break between each repetition, perform three repetitions on each leg.
Runner’s hamstring stretch
The runner’s stretch is a common flexibility exercise for hamstringsPlace your hands on the wall at shoulder height and shoulder width apart while standing one foot away from a wall. Step back with one leg and press against the wall.
Maintain a straight back and gently place your heels on the ground. Hold for a duration of 15-30 seconds. Repeat with the second leg as you take a step forward. Do the exercise three times on each side.
Foam roll hamstring stretch
Step 1: Sit on the floor with the legs stretched straight in front.
Step 2: Fold the opposite leg, keeping the foot straight on the ground, and place the foam roll directly below the hamstring of one leg.
Step 3: Raise your buttocks from the mat while keeping your hands flat on the ground to maintain balance. Long, spreading motions should be made back and forth with the body, finishing just short of the back of the knee.
Step 4: To ensure that the roller covers the right, left, and middle hamstring muscles, gently twist the thigh. With the opposite leg, repeat the stretch.
Mistakes to Avoid During Hamstring Stretch
There are some mistakes you should avoid during the stretch
Knee bending: Try to maintain your legs straight when sitting for the ideal hamstring stretch. Simply reduce the amount of forward stretch you do if your hamstrings are tight and you must bend your knees. because it takes time to increase hamstring flexibility.
Hunching over: Instead of hunching over from the shoulders, try to bend at the level of your hips. Imagine attempting to maintain a normal spine while reaching “up and over the legs.” Maintaining a neutral spine as well as preventing bending to touch your toes is an excellent practice.
Bouncing: Rather than causing a decrease in muscle contraction, it may cause the stretch reflex to be triggered. This may lessen the benefits of the stretch and raise the possibility of harm.
Benefits of hamstring stretches
Preventing lower back pain: Tight hamstrings limit the pelvis’s range of motion, which may strain the lower back. To avoid them getting too tight, you can strengthen and stretch your hamstrings, which will also give your back and pelvis additional support.
Reducing injuries: When performing an intense physical activity like running, it can be less likely that the hamstrings will strain or rupture.
Increasing flexibility: Stretches for the hamstrings help improve the hip range of motion and flexibility. People am able to perform daily duties like bending over and walking upstairs with the help of these two advantages.
Improving posture: The hamstring muscles cause the pelvis to rotate backward when they are excessively Tight This can flatten the natural arch in the back, which can cause poor seated and standing posture. People can sit more erect and stand taller by maintaining relaxed hamstrings.
Some yoga to Strengthen the hamstring muscle
Here are five of my best hamstring-strengthening exercises.
Triangle Pose
Set you the same as in Crescent Pose Place the left foot flat on the ground, pointing the toes towards the upper left corner of the mat.
Facing the left side wall, turn the trunk. Both arms must be extended toward the front and rear walls.
The head rotates to face the floor’s front. Raise your right leg straight, take a deep breath, and extend your right hand as far as possible forward. When your reach is limited, release your hold and bend your waist to bring your hand down to your mat. Lift your left hand up toward the ceiling and observe the fingers there. You even use much more leg and core strength to raise the arms above the head.
Chair-pose
You must stand with your feet and hips spaced apart. Next, visualize yourself seated on a chair and bend both knees till the thigh is parallel to the floor. Even though the spine may be straight, maintain your heels for balance.
Hold both hands in the prayer posture, either at the level of your chest or above your head, for five to ten seconds. Next, remove your hand so that you can stand up.
Crescent-knee-lifts
To activate the leg, you must remain on your right toes and reach through your heels. Bring the left knee up to a 90-degree bend.
You can place your hands in the pose of prayer at chest height or cross your arms over your head. You must raise and lower your right foot from this position before exhaling. Stay in this posture for three to four seconds.
Simply stand, then step back with your right foot around three feet to complete this stance.
Warrior pose
is also called Virabhadrasana III You have to first take a Crescent Pose Breathe out & bend the right knee & on the breath push through the foot to rise up on the straight left leg. Flex the right foot & push through it as if you are standing on the wall just behind you. You can also adopt a praying position or simply maintain both arms extended toward the wall in front of you. hold this position for 5 – 6 seconds. If you would like to combine the Warrior III pose & Crescent Knee Lifts breathe in the Warrior III pose then breathe in float back down into a crescent pose, breathe out & touch the knee to the floor, and breathe back into the Warrior All pose.
Bow Pose
This requires you to lie on your stomach. your hip and feet distance apart Keeping the feet and hips distance apart, bend at the knees & reach back to grab the tops of your feet with your hands. Breathe in and raise yourself up by pressing your feet into your hands. Resume pushing with the feet, while pulling with the hands.
Hold this position for 3-5 seconds. Protect the back by activating the core, and hugging the belly button to the spine. So, while you may have the aim of touching the nose to the knee, be sure to keep in mind the concept of balancing the body by including
As well as the stretches, engage in hamstring strengthening activities.When completing a posture, avoid overstretching your body to meet an impossible standard.
You may increase your hamstring strength and maintain these essential muscles in a happy and healthy body by incorporating these easy workouts into your weekly fitness routine. In yoga positions, equilibrium is always the goal. Keep that in mind.
It is important that we are stronger & flexible to keep our bodies perfectly supported on & off yoga mats.
Upward plank pose Purvottanasana-upward-plank-pose
You can remove or withdraw the block between your thighs from Bridge Pose. Drop your hips to the ground and rise up to take a seat. Put your hands on either side of your outer hips. Lift both your back and hips after applying pressure with your hands and feet together. You’ll have your shoulders built over your wrists.
Raise your arms straight. on tighten your hamstrings, keep applying pressure on your feet with your entire body weight.
Maintain the downward release of the inside of your thighs as you extend your sitting bones to the knee supports. Spread out your body equally. You can continue to point your toes and keep your knees bent. When your head falls back, either stretch your neck or tuck your chin gently into your chest.
Option: Straighten your legs as the four corners of your feet press down evenly. Keep the muscles in your thighs releasing downward. Maintain here for 5-10 breaths.
Head of the Knee Pose
Janu Sirsasana (Head of the Knee Pose)Using a bolster and blanket, sit up straight. Place your right foot inside your inner calf or thigh and extend your left leg straight ahead of you.To reduce the discomfort of the position, place a rolled-up blanket between your bent and straight knee.
Your outstretched foot should be twisted around the yoga strap. Draw your foot towards your torso and flex it. Lean up towards your left foot if that is comfortable for you.
the test of releasing the strap while holding to the foot, ankle, or leg muscle. Continue for five to ten breaths. Repeat on the opposite side.
Standing forward bend (uttanasana)
Place your feet hip-width apart as you walk. With your palms facing your shins or the ground, fold forward and attach at your hips. In this position, gravity assists in lengthening the hamstring stretch.
Standing Wide-Legged Forward Bend (Prasarita Padottanasana)
Put your feet wide apart as you stand. Bend forward, keeping your back straight, and extend your hands to the floor. The hamstrings can be stretched farther in this position.
Downward Facing Dog (Adho Mukha Svanasana)
Take a plank position to start. To form an inverted V, raise and extend your hips. Press your heels down towards the floor to activate your hamstrings. Roll out to Plank Pose for a little while, keeping your wrists beneath your shoulders and your hips raised to a height that’s approximately equal to your shoulders, if you’re not sure where to place your hands or feet.
After that, raise your hips to return to Down Dog. As you bring your heels down to the floor, lift the weight of your hips and upper body up and out of your wrists.
Safety and Precautions during Yoga Pose for Hamstring Strengthening
Keep in mind to begin carefully, use support if necessary, and practice consistently.
Increase the flexibility of your hamstrings gradually to avoid strainKeep in mind that your heels might not contact the floor, and if your hamstrings are tight, you might need to bend your knees
Start Gradually: Start with simple stretches and progress to more difficult positions. rushing through vigorous stretches might lead to soreness or damage.
Pay attention to your body: Observe the body’s response to each position. Adjust the stretch and ease yourself if you feel pain or discomfort.
Warm Up: Prior to prolonging your hamstrings, always warm up. Your muscles can be better prepared with a few minutes of dynamic stretches and light activity.
Prevent from overstretching: since this can lead to hamstring pain. Aim for a comfortable stretch without going over your limitations.
What precautions should be taken during exercises?
Make sure you always warm up properly before the competition or rain.
Hamstring stretches should be performed both before and after exercise.
Stretch every day, whether you participate in any kind of exercise. To handle the pressures placed on them, strengthen the muscles. Eccentric strengthening in particular is important. Get a sports massage on a regular basis to maintain the health of your tendons and muscles. Stay clear of heavy hill work and accelerating/decelerating runs.
