Hamstring injury prevention is something everyone should be aware of. Hamstring injuries are fairly common for people involved in sporting activities that require them to rapidly accelerate and decelerate. So you see a lot of it from football, American football, spring running, and basketball. However, people who don’t engage in sports are also vulnerable to hamstring injuries. In most cases, hamstring injuries heal with the right treatment and rehabilitation. For some, it is only a matter of time. However, prevention is still better than cure.
If you want to take good care of your hamstring muscles, here are some tips.
Hamstring injury prevention tips
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First, there are three categories of hamstring injuries, pull injury, partial tear injury, and complete tear. A tear or strain can take up three to eight weeks to heal. More serious injuries would require medical attention and at times, even surgery. Hamstring injuries usually occur when any of the three hamstring muscles (semitendinosus, semimembranosus, and biceps femoris) are overstretched and/or overloaded.
Warm up/stretch it out
When you’re about to engage in an activity that can put a lot of stress on your hamstrings, it is best for you to warm up and stretch your muscles out. A good and effective stretching within a couple of minutes can release tightness in your hamstring muscles. Hamstring stretches can improve and increase flexibility which can give you a better range of motion in your hip. Warming up can also improve your blood circulation so you’ll have enough oxygen throughout your body.
Know the signs or symptoms
There are instances wherein an individual suffered a hamstring injury but is unaware. Hamstring injuries can get worse over time if left untreated. If you feel something is wrong in your thighs, that could be a hamstring injury. When you feel pain, swelling, bruising, and tenderness in the back of your thigh, it is best you get it checked out by a doctor. Also, another sign of hamstring injury is when you straighten your leg and you feel pain in your thigh. Remember, hamstring injury prevention is always better than hamstring injury treatment.
Strengthen your hamstring
Another great hamstring injury prevention tip is strengthening. Train your hamstring muscles to take on more. That way, they won’t get damaged easily. Hamstring strengthening can be a bit tricky as there are specific exercises for it like hip thrusts, Romanian deadlifts, Bulgarian leg squats, weighted glute bridges, marching glute bridges, and kettlebell swings.
Don’t overwork yourself
Give your hamstrings enough time to rest. Too much muscle strain or fatigue will make you vulnerable to injuries.
Whether you are an athlete or not, it is always best to be mindful of hamstring injury prevention tips. So, do you think your hamstring muscles are in good shape today? If you think they need more strengthening, then it would be a good idea to incorporate hamstring exercises into your daily workout routine. Here is another important tip to take better care of your hamstring and every other muscle throughout your body. Always consume super-healthy post-workout snacks.