If there is tightness in your hamstrings, it can restrict movement in your pelvis and potentially result in injuries.
Sports and activities such as football, soccer, rugby, basketball, track and field, and gymnastics, where the feet make contact with the ground while the leg is primarily extended and the body is either slowing down or altering its course, are particularly susceptible to this.
Consistently engaging in hamstring stretches can gradually increase the length of these muscles, thus reducing their vulnerability to injury. Achieving optimal outcomes requires dedicating time and effort to loosening tight muscles by committing to performing one or more hamstring stretches at least twice daily for an extended period.
Make sure to maintain your breathing and avoid bouncing while performing these stretches. Instead, smoothly transition into the stretch with a steady movement and hold it. Avoid pushing yourself to the point of discomfort or pain to prevent muscle tearing.
Start with the gentle exercises if your hamstrings are tight, and progress to the intermediate exercises as your flexibility improves.
Gentle hamstring stretch
To perform the seated chair stretch, position yourself at the front of a chair and extend one leg forward, ensuring that your heel is lifted off the ground and your toes are pointed upwards. Maintain a straight back and lean forward, directing your upper body towards the extended leg. You should experience a stretching sensation in the back of your thighs. For a greater stretch, use a stool or another chair to elevate your heel instead of placing it on the floor. The higher your foot is elevated, the more intense the stretch will be.
Intermediate hamstring stretches
Lie on the floor with your left knee bent and foot resting flat on the ground, performing the supine hamstring stretch, also known as the towel hamstring stretch. Engage your core muscles and gradually raise your right leg in a straight position. In case of tight hamstrings, consider using a belt or exercise band around your right instep, gripping the ends for support while lifting your leg. Once you experience a slight stretch at the back of your right thigh, maintain the position for a minimum of 15 seconds before descending the leg back to the floor. Repeat this exercise for each side thrice, alternating between legs.
To perform a wall hamstring stretch, lie on the floor with your knees bent and position your hip beside a doorjamb or wall corner. The leg closest to the corner should be placed on the wall, with the knee bent. Gradually extend the leg against the wall, ensuring that your hips remain flat on the floor. Maintain this position for a duration of 15 to 30 seconds. Repeat this process three times on each side, alternating between legs. In case you possess considerable flexibility, you can attempt performing the stretch on both legs simultaneously.
To aid in the recovery process, these stretches can be beneficial if you have injured your hamstring muscles. However, it is important to refrain from engaging in any forceful stretching during the initial stage of recovery to allow the muscles ample time to heal and form scar tissue.
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Start by standing upright and holding onto something for support with one hand, while keeping your legs slightly apart. Shift your weight onto the heel of one leg, with a slight bend in the knee. Slide your other leg backwards. Typically, this sliding leg movement is performed on a surface that provides smoothness.
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Assume a supine position and place a foot on a bench, ensuring that your knees are slightly flexed. Raise your buttocks off the ground by pushing through your heel. Maintain control as you lower your buttocks back down.
When Do Hamstring Injuries Occur?
The thigh is composed of two contrasting muscle groups – the quadriceps located in the front and the hamstrings in the back. The hamstrings have dual roles of extending the knee and flexing the hip. These muscle groups collaborate to provide knee joint stability, particularly during activities such as running.
Because the quadriceps are the muscle group that is most often utilized, they are larger, stronger, and more dominant. Consequently, the hamstrings, being the less powerful group, possess a greater likelihood of getting injured. Due to the fact that both the quadriceps and hamstrings pass over the hip and knee, they are more susceptible to experiencing injuries.
If you suddenly resume intense exercise, your injury could worsen. However, refraining from exercising for extended periods can cause the hamstring muscle to shrink and develop scar tissue, which may lead to tearing. To avoid this, it is advisable to initiate gentle hamstring stretches, resulting in a decrease in pain within a few days.
When sprinting, the hamstrings generate a significant amount of force each time the feet are in contact with the ground, allowing for forward movement. However, there is a risk of hamstring injuries occurring, particularly in the later part of the sprint during the “swing phase” when the knee is fully extended or in a straight position. This is due to the hamstrings attempting to contract and become shorter in anticipation of the feet impacting the ground. As this process happens rapidly, it places a substantial amount of strain on the muscles.
A greater frequency of hamstring re-injury, leading to significant complications from an initial strain, has been observed. Within the first 25 days of resuming sports activities, approximately 50% of re-injury incidents occur. Hence, it is crucial to implement a comprehensive, extended hamstring rehabilitation program in sports prone to or with prior instances of hamstring injuries.
Conclusion
The duration it takes for a hamstring injury to heal ranges from days to weeks, but can extend to months if it is a complete tear. During this healing period, it is important to refrain from participating in sports for several weeks to prevent re-injury. However, the most effective approach is to prevent the injury from occurring initially. Many hamstring injuries can be addressed and prevented through proper stretching techniques at home. If you have any concerns about your injury, particularly if you suspect it is severe, not healing properly, or if symptoms are worsening, it is advisable to consult a professional.
