Our Rochester Osteopaths share their top 12 tips to help prevent Hamstring injuries
Whether you are an athlete or you occasionally workout, tight hamstrings put you at risk of hamstring injury and back pain.
Static hamstring Stretching
Static hamstring stretches can be effective in releasing tension and increasing flexibility:
Dynamic hamstring stretches:
Dynamic stretching should be done after the muscles are warm. These stretches are slightly more intensive as you are adding some movement to the stretches.:
Protect your back
Stretching your hamstrings will not only improve the flexibility of your hamstrings, but it can lower the chances of back injury and pain.
Learn about your body
Consider speaking to a PT or Osteopath for guidance on the right exercises or stretches to help with your muscle strength and conditioning. Their expertise will help ensure you are training in the right way to prevent injuries.
As cliché as it sounds, always devote several minutes to stretching before any exercise in order to decrease your risk of hamstring injury. This is especially important if you have had hamstring injuries in the past. Warming up will help get the blood flowing through your body and increase your heart rate. Allow extra time for a warm up if the weather is colder.
After exercising you should cool down with either light aerobic exercise or stretching. A good cool down stretch involves sitting down with your back straight and your legs out in front of you. Reach down towards your toes with both hands, hold for ten seconds, release and repeat.
People who are overweight have increased stress on their leg muscles and joints, which can then lead to a higher risk of injury. Sustainable weight loss management should involve making heathy lifestyle changes…not extreme dieting.
Drink plenty of water during the day as dehydration can actually lead to muscle cramping, which increases the chances of muscle injury…and other health conditions.
Healthy balanced diet.
In order for your muscles to be healthy, they need to be looked after with a healthy balance of the right nutrients and minerals.
Doing regular exercise will help keep your body in good shape and increase the strength and flexibility of your muscles. This in turn helps to reduce risk of injury. Even just taking a short walk during the day can help reduce your risk of injury.
For any help or advice please do contact us directly