Hamstring muscles are located to the back of the thigh between the hips and knee. Mostly sportspersons are more prone to hamstring injuries.Sports including sudden sprint and stop like soccer, basketball, and tennis, those persons work out their hamstring more.
So they get hamstring injuries often.
Let's see some of the workouts to strengthen your hamstrings and avoid injuries,
HAMSTRING EXERCISES:-
BACK SQUATS:-
One of the best exercises to work out and strengthen the hamstrings muscles is the back squat. It is a lower body exercise that not only workouts your hamstrings but also your glutes and quads.
For beginners, you can perform 3 sets with 7-10 reps.
This will effectively improve your hamstrings muscles.
KETTLEBELL SIDE LUNGES:-
Kettlebell side lunges are extremely effective in working out your lower body. It has a major effect on strengthening the lower body for runners.
It works out the total lower body including hamstrings.
Same as back squats you can perform this exercise as 3 sets with 7-10 reps.
WHAT CAUSES HAMSTRING INJURY OR PULL?
When there is too much load on the hamstring, injuries occur.
It is due to overstretching your legs before you landing the foot on the ground. As a result total weight is transferred to your hamstrings which finally results in hamstring pull or even it causes hamstring tear.
HOW TO AVOID HAMSTRING INJURIES?
By following some of the simple ways we can avoid hamstring pull or injury.
- Warm-up before doing any form of exercise.
- Perform stretching exercises.
- Incorporate flexibility workouts in between the training session.
By following these simple ways you can avoid your hamstring injuries.HAMSTRING STRETCHES:-
Hamstring stretches should be performed after a lower body workout. Stretches help to loosen your muscles, as your muscles will be tight after a workout.
Some of the hamstring stretches are given below,
If you feel tightness in your hamstring then this workout is effective in relieving the tightness.
Bend forward as much as possible. If possible try to touch the ground and hold for 15-20 seconds.
SEATED WIDE-LEGGED FORWARD BEND:-
This stretch not only works your hamstrings but also stretches your whole back body. It also stretches the spine.
It helps in calming up the mind.
Hold this pose for 15-20 seconds.
TAKEAWAY:-
If you are a sportsperson you would have faced hamstring pull or injuries which is so common.
But to avoid hamstring injuries you can perform some of the basic tasks and follow some of the stretches mentioned above.
By performing this you can avoid hamstring tear or hamstring injuries.
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