People who lead a sedentary lifestyle, whether at work or at home, are more likely to have a stiffer and more contracted posterior hamstring, because the muscles remain in a static position for longer. Sprinters, footballers and other athletes are also constantly at risk of tendon strains near the hamstring muscles due to excessive training, dehydration, exertion and lack of elasticity. If you are an athlete or exercise occasionally, the tendon stiffness could cause you injury or shoulder pain. Practice stretching regularly and adjust your training to reduce the risk of hamstring strains.
Steps
Part 1 of 4: Increase Flexibility with Stretching
Step 1. Learn some stretching exercises
The two main ways to prevent posterior hamstring strains are to increase flexibility through stretching and to strengthen all muscle groups through training. There are many effective stretches to perform, both static and dynamic.
Step 2. Do static stretches for the posterior hamstring
These can be effective for reducing tension and increasing elasticity. They are the simplest stretches to perform and are relatively safer and less dangerous than dynamic stretches. There are a lot of basic static stretches to learn.
- To perform a standing stretch, stand in front of a chair and lift your leg to rest your foot. Next, with your chest and back straight, bend over at your hips until you feel the tendon pull.
- For a seated stretch, sit down so that the knee of the right leg is bent and the sole of the right foot is pressed against the inside of the left thigh. Extend your left leg forward and slowly bend over on your left foot.
- Remember to switch legs after each stretch and repeat the exercise on the opposite leg.
Step 3. Do dynamic hamstring stretches
These are slightly more intense than the static ones, as they involve movement. Generally you should do them after a few sets of static stretches. Some simple dynamic stretches include:
- Touch the toes with the straight leg. In a standing position, put your arms in front of you and lift your leg up to touch it with your hands; return to the starting position. Do ten to fifteen repetitions on each side.
- Stretch with one leg. Start from the standing position and then lift your leg towards your buttocks as you bend over and try to touch your toes. Hold this position for a few seconds and then return to the starting position.
- If you feel pain during these stretches, you should stop.
Step 4. Try yoga or pilates
One way to incorporate stretching exercises into your weekly schedule is to try yoga or Pilates. Search for a course near your home and give it a try. Practicing any of these activities will help you increase the strength and flexibility of all muscle groups.
Step 5. Stretch the posterior hamstring for the well-being of your back
Doing back knee stretches will not only increase hamstring flexibility, but may reduce the risk of back pain and strain. The muscles in the back of the thigh are connected to the lower back and the lack of elasticity can cause back pain.
- Even if you're not an athlete and don't think you might be prone to tendon problems, a lack of targeted stretching exercises could cause chronic shoulder pain.
- Hamstring stretches may relieve back pain.
Part 2 of 4: Achieving Balance Between Muscles
Step 1. Try to understand the importance of muscle balance
In addition to flexibility, it is important to establish a good balance of strength between the different muscle groups. This means working hard on the hamstrings without ignoring the others. Lack of balance is a common cause of tendon problems near the hamstring muscles.
Step 2. Stretch your quads
These are the anterior thigh muscles, opposite to the hamstring ones. Lack of balance between the two muscle groups is believed to be one of the most common causes of hamstring tendon injuries. Don't neglect your quadriceps when you stretch your hamstrings.
- Place your right hand against a wall. Grab your left foot with your left hand as you flex your knee. Line up your knees and tilt your pelvis as you pull your left foot behind you.
- Hold this position for thirty seconds. Repeat twice on each side.
Step 3. Do the same number of stretches for the hamstrings and quadriceps
Leg curl exercises are a common way to strengthen the quadriceps, but it is important to alternate them with those for the hamstrings. Do the same number of sets and reps for the quadriceps (while sitting and lifting the straight leg) and hamstring muscles (while sitting and lowering the bent leg).
If you squat slowly and limit the amount of time you lean forward, you will be able to maintain a good balance between the quadriceps and hamstrings
Step 4. Consider consulting a personal trainer or physical therapist
If you have significant muscle imbalance or want a personalized training plan, you may want to ask a professional for advice. This is especially important if you are doing weight training exercises where there is a higher risk of injury.
If you subject your body to more intense exercises, allow your muscles to rest and regenerate between workouts
Part 3 of 4: Warm Up and Cool Down
Step 1. Warm up before starting any athletic activity
Before any workout, you should always warm up to let your blood flow and increase your heart rate. It must be active and dynamic.
- Hops and running could be great warm-up exercises.
- If you train in cold weather, you should spend more time warming up.
Step 2. Stretch after your warm-up
You should take a few minutes to stretch before running, playing sports, or exercising on machines to decrease the risk of tendon injuries, especially if you have suffered injuries in the past. After the initial warm-up exercises, do some static and dynamic stretching exercises.
- Heated and stretched muscles are less prone to muscle tearing during sports.
- A good warm-up stretch is to lie on your back with your knees bent, grab one knee with both hands, and bring it towards your chest.
- Hold this position for about fifteen seconds, keeping your head, back and buttocks close to the floor.
- Return to the starting position and switch legs.
Step 3. Cool Down and Stretch
After the exercises you should cool down and stretch. Do some light aerobic exercise, such as running in place, and then stretch your hamstrings. Do not wait for the muscles to cool down before repeating the stretching exercises you performed before the workout. Muscles are flexible after training, which can reduce the risk of injury and muscle cramps.
- A good stretching exercise is done while sitting with your back straight and keeping your legs straight.
- Next, touch your toes with both hands and hold this position for ten seconds. Return to the starting position and repeat.
- It may be easier to do the exercise while sitting on a yoga block or pillow.
Part 4 of 4: Keeping fit
Step 1. Try to lose weight if you are obese or overweight
Overweight people place greater strain on the muscles and ligaments in their lower limbs, with a higher risk of injury during physical activity and normal daily activities. Consult your doctor for advice on the proper combination of exercise and diet.
Step 2. Maintain proper hydration
Dehydration can cause muscle cramps, with an increased risk of injury. Drink plenty of water, at least eight glasses a day. Staying hydrated is essential for overall health, but it is especially important when exercising to avoid muscle cramps.
- Drink 0.4-0.6 liters of water two hours before training.
- Drink 0.2-0.3 liters of water ten minutes before you start exercising.
- Drink 0.2L of water every fifteen minutes of training.
- Increase your water intake during intense exercise or in hot weather. Drink at least 0.5 liters of water after your workout.
Step 3. Eat a healthy and balanced diet
In addition to keeping yourself hydrated, you need to feed your muscles with the right nutrients and minerals. A balanced diet will help you with this.
- Some doctors recommend taking antioxidant supplements to prevent muscle tears.
- Make sure you are getting enough carbohydrates, because if your muscles don't get enough fuel they are more prone to cramps.
Step 4. Lead an active life
Constant exercise will help you stay fit and increase the strength and flexibility of your muscles. A simple walk in the office, at home, or outdoors can make your hamstrings more flexible than if you stay in the same position for too long.
