How to prevent pulling your hamstring

how to prevent pulling your hamstring

How You Can Avoid Nagging Hamstring Injuries

Sep 21,  · Lift your right leg into the air and keep your knee straight. Drive your hips up until you form a straight line with your body from your shoulders to your knees. Lower with control and repeat, Author: Andy Haley. Mar 02,  · On the ground, try putting one leg up at a little more than a degree angle and bending your torso forward, so it's next to (or even below!) the .

Flexibility isn't high on many dudes' fitness priorities pulllng, but as you grow older and start to become grimly and intimately familiar with the brand of early-morning wincing often portrayed in softly-lit ibuprofen commercials, it should be. One of the most common iterations of these unwelcome aches and pains is the prevwnt pull, a particularly frequent injury in basketball, soccer, football, or any other activity that requires stop-start sprinting and jumping.

Phlling on the severity of the strain, recovery preveny be a lengthy, halting process that is—pardon the expression—a real pain in the ass. Here pulping a few steps you can take to prevent your city league career from coming to an ignominious end should you crumple into a heap.

Stretching might seem boring, which is exactly why you didn't pay any attention to it as a kid. But this stuff really can make a difference. One study found that a simple week hamstring stretching program made the test group's participants more flexible and halved their injury rate when compared to the control group, and plus, whenever I do them, it feels like a thousand gremlins how to get a job at a travel agency stabbing me in the back of the legs with their tiny hot soldering irons.

Don't argue with gremlins or science. Dynamic stretches like leg swingswhich use motion to loosen up the muscles, are increasingly popular exercises that double as light warm-up, too. But the standing hamstring stretch, with the heel of the target leg's foot up on a chair, can also stretch the hammy and, if you bend the front knee just a touch, also the glute.

On the ground, try putting one leg up at a little more than a degree angle and bending your torso forward, so it's next to or even below! Put that other leg harmlessly behind you, and hold the position for 30 seconds before releasing. Look into my eyes and say it with me slowly: I will stop finding reasons to skip legs day.

Quadriceps and hamstrings are complementary muscle groups, so pullign even if you this is what happy looks like jennifer smith doing your squats—good for you, by the way—you may be inadvertently hzmstring to an imbalance between the two. Ho "quadriceps dominance" can be a significant risk factor for torn ACLs and other catastrophic knee injuries. Deadlifts, both of the conventional and Romanian variety, are two of the best exercises for strengthening hamstrings.

Just remember: as with squats, for the love of God, lift with a slow, controlled movement. Also, stretch first. If you are concerned at the very real prospect of your legs falling apart like a cheap shirt that has been through the wash one too many times, but aren't really sure how to go about fixing any of that, a yoga or Pilates session can be a great investment preevent your time. The first time I went to a yoga class, I hamdtring up in positions I didn't even know were physiologically possible, and even though it wasn't the type of exercise I was used to, everything still hurt like hell—in the good way—the next what is going to happen tomorrow 12 21 12. Very generally speaking, yoga focuses a little prevfnt on flexibility, while Pilates tends to trend towards strength-building, but there's also considerable overlap.

Try them both out and see what you think. You could probably stand to have one fewer heavy arms day in your routine, anyway. Stretch, you idiot. Will be used in accordance with our Privacy Policy.

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Feb 01,  · Stability exercises can also be done because they are useful for improving the communication and coordination between the hamstrings and quadriceps. This may help prevent the quadriceps from. Apr 04,  · On the ground, try putting one leg up at a little more than a degree angle and bending your torso forward, so it's next to (or even below!) the . May 05,  · Run Smart New York teaches runners how to prevent hamstring pulls with varied angulated stretches. These stretches make the entire hamstring group more pliab.

You're sprinting like you normally do in a game, practice or workout. You reach your top speed, and suddenly you feel like someone stabbed you in the back of your thigh. A pulled hamstring is one of the most common muscular injuries in sports.

The injury often occurs when sprinting at full speed. And you immediately know what's wrong: A dreaded pull hamstring. The hamstring is responsible for decelerating the lower leg as it swings forward during your stride, and sometimes the muscle can't handle that stress and is injured—there are other mechanisms of injury as well.

Usually, an injury occurs because the hamstring is weak, lacks flexibility or is overused, which can be caused by simply doing too much or if the hamstring muscle is compensating for another dysfunctional area in the body. According to Dr. Matt Stevens, physical therapist and owner of Pure Physio Strongsville, Ohio , an injury is particularly common when there's either a strength or flexibility imbalance between the left and right hamstring.

So a runner may require less flexibility than a gymnast. So before doing anything to prevent a dreaded hamstring injury, you need to assess your current hamstring health. Stevens provides the two tests below to accomplish just that. This tests flexibility asymmetries between your left and right hamstring. How to: Flex the quad or your left leg, straighten your knee and pull your toes toward your ankles. Keeping your right leg straight and on the ground, lift your left leg up as high as flexibility allows.

Measure the distance from the heel to the ground, but you can also do an eye test if you don't have a measuring stick or tape measure. Repeat with your opposite leg and compare the results.

You fail if there's a percent difference in flexibility between your legs. The Fix: You need to prioritize hamstring flexibility exercises in your workouts.

This tests for strength asymmetries between your left and right hamstrings. How to: Lie down, bend your knees and plant your heels on the ground hip-width apart and about a foot away from your butt so your shins are at a degree angle.

Lift your right leg into the air and keep your knee straight. Drive your hips up until you form a straight line with your body from your shoulders to your knees. Lower with control and repeat, continuing until you can't perform any more reps.

Note the number of reps and repeat on the other side. You fail if you there's a percent strength difference between your legs, but any strength difference should be addressed.

The fix: Prioritize hamstring strength exercises, especially single-leg exercises that target the hamstrings. Here are some of the best moves to choose from.

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