People who sit for long periods of time at work or at home tend to have stiffer hamstrings because the muscles are shorter and static. Runners, soccer players, and other athletes often suffer hamstring injuries from overtraining, dehydration, strength imbalances, and stiffness. Whether you're an athlete or only exercise occasionally, stiff hamstrings increase the risk of hamstring injuries and back pain. Create a hamstring stretch routine and adjust your exercise to reduce the risk of pulling your hamstrings.
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Method 1 of 4: Increasing Flexibility by Stretching
Step 1. Learn the technique of stretching the hamstrings
There are two main ways to prevent hamstring injuries, namely by increasing their flexibility through stretching and achieving good balance in these muscle groups using exercise. There are a number of effective techniques that can be used to stretch the hamstrings, including static and dynamic stretches.
Step 2. Perform the static hamstring stretch
Static hamstring stretches are an effective way to release tension and increase flexibility. This is the easiest type of stretch to perform, is relatively safe, and has less potential for injury than dynamic stretching. There are a number of standard static stretches to learn.
- To perform the standing hamstring stretch, simply stand facing a chair and lift one leg up on it. Then, with your chest and back straight, lean forward through your pelvis until you feel your hamstrings stretch.
- Sit with your right knee bent inward and the bottom of your right foot pressing the inside of your left thigh to stretch your hamstrings in a sitting style. Stretch your left leg in front of you horizontally on the floor, and slowly lean toward your left leg.
- Once one leg is done, remember to alternately stretch the other leg and repeat on the opposite side.
Step 3. Perform dynamic hamstring stretches
Dynamic stretching is slightly more intensive than static stretching because it involves adding some movement to it. Dynamic stretching is generally done when the static stretch has been completed. Examples of simple dynamic stretching include:
- Straight leg strokes touch the toes. To do this, stand straight, hold your arms in front of you and swing your legs toward him and behind you. Do 10 or 15 swings on each side.
- One leg bird style stretch. Start in an upright posture, then lift one leg straight back as you lean forward through your pelvis and try to touch your toes. Hold the body in this position for a few seconds then release.
- Stop if you feel pain while doing this stretch.
Step 4. Try yoga or pilates
One way to incorporate regular stretching into your weekly routine is to try yoga or pilates. Look for a yoga or pilates class near where you live and try joining. Doing any of these activities can help increase the strength and flexibility of all muscle groups in the body.
Step 5. Stretch your hamstrings for the health of your back
Stretching the hamstrings not only improves flexibility, but also reduces the risk of injury and back pain. The hamstrings are connected to the lower back, and extreme stiffness can cause back pain.
- Even if you're an athlete and don't think you're going to injure your hamstrings, incorrectly stretching those muscles can result in chronic back pain and injury.
- Stretching the hamstrings can relieve lower back pain.
Method 2 of 4: Gaining Intermuscular Balance
Step 1. Understand the importance of muscle balance
As with increasing flexibility, it is important to have a good balance of strength in different muscle groups. This balance can be achieved by not overstraining the hamstrings and not neglecting other surrounding muscles. Imbalance between these muscles often occurs and causes problems in the hamstrings.
Step 2. Stretch the quadriceps
The quadriceps are the quadriceps muscles that are opposite the hamstrings in the hamstrings. Imbalance in these two muscles is noted as one of the most common causes of hamstring muscle injuries. Don't neglect your quadriceps when you stretch your hamstrings.
- Place your right hand on the wall. Use your left hand to hold your left leg while bending your knee. Straighten your legs and swing your pelvis forward as your left leg is pulled behind your body.
- Hold for 30 seconds. Repeat the movement twice on each side.
Step 3. Do the hamstring and quadriceps strength training in a balanced way
Leg curls are a common way to build quadriceps strength, but it's important to balance them with your hamstrings. Do the same number of series and repetitions for quad leg curls (sit down and push your legs up to a straight position) and hamstring leg curls (sit down and pull your legs into a bent position).
If you're practicing squats, doing it more slowly and leaning forward less can help you maintain a good balance between your quadriceps and hamstrings
Step 4. Consider consulting a trainer or physical therapist
If muscle imbalances are evident, or if you want an exercise plan that is more personal to you, it's a good idea to seek professional guidance. This is especially relevant if you are doing weightlifting which carries a greater risk of injury.
If you're doing strength training, make sure to give your muscles a chance to rest and recover in between
Method 3 of 4: Heating and Cooling
Step 1. Warm up before starting any athletic activity
Always warm up before starting any serious athletic activity. Warming up will get blood flowing throughout your body and increase your heart rate. Heating must be done actively and dynamically.
- Jumping jacks and jogging are good warm-up examples.
- Give extra time to warm up if exercising in cold weather.
Step 2. Stretch after warming up
Take a few minutes to stretch before running, playing sports, swimming, or exercising with machines to reduce the risk of hamstring injury. Stretching is especially important if you have injured your hamstrings in the past. After the first warm-up, do a few static and dynamic hamstring stretches.
- Hot, stretched muscles are less likely to tear during exercise.
- A good warm-up and stretch includes lying on your back with your knees bent. Then, cup your hands behind one knee and push them toward your chest.
- Hold for about 15 seconds with your head, back, and buttocks on the floor.
- Release it and do it on the other side.
Step 3. Cool down and stretch
After your workout, you should cool down and stretch. Do some light aerobic exercise, such as jogging in place, then stretch your hamstrings. Don't wait for a muscle to cramp to repeat the stretch you did before exercising. After stretching, the muscles are in a soft state and this can reduce the chances of injury and cramping.
- A good cool-down and stretch involves sitting with your back straight and your legs stretched out in front of you.
- Bend over until you reach your toes with both hands, hold for 10 seconds, release, then repeat.
- This step is easier to do while sitting on a yoga block or pad.
Method 4 of 4: Keeping Healthy
Step 1. Lose weight if you are obese or overweight
People who are obese experience increased stress on the muscles and joints of the legs which can lead to a higher risk of injury during sports and activities of daily living. Talk to your doctor about a safe combination of diet and exercise to lose weight.
Step 2. Keep yourself hydrated
Dehydration can cause muscle cramps, increasing the potential for muscle injury. Drink plenty of water, with a standard eight glasses per day as your goal. Drinking plenty of water is an important part of staying healthy overall, but primarily to keep yourself hydrated during exercise to avoid cramping.
- Drink 0.4 to 0.6 l of water two hours before exercising.
- Drink 0.2 to 0.3 l of water 10 minutes before exercising.
- Drink 0.2 liters of water every 15 minutes while exercising.
- Increase your water intake during intense exercise or in hot weather. Drink at least 0.5 l of water after exercise.
Step 3. Choose a healthy and balanced diet
Just like keeping your body hydrated, you need to feed your muscles the various nutrients and minerals they need to stay healthy. Having a balanced diet can help you to do this.
- Some doctors recommend antioxidant supplements to help prevent muscle tension.
- Make sure to eat enough carbohydrates, muscles will cramp if not fed enough.
Step 4. Live life actively
Exercising regularly can help keep in shape and increase muscle strength and flexibility. Walking around the workplace, indoors, or outside the home can make your hamstrings more flexible than sitting still for long periods of time.
