| Hamstring muscles begin form the top i.e. the pelvis | | | | • Stand on your left leg with the total |
| and extend upto the lower leg on the back of the | | | | weight on it (you could take support with your right |
| human body. Injury to this muscle can vary from | | | | hand by placing it against a wall or any fixed |
| being a small strain to a major muscle rupture. | | | | structure). |
| Hamstring injury is normally caused during exercise or | | | | • Slowly raise your right leg from your hip to |
| running motion and is evidenced by a sudden, sharp | | | | the knee, so that it becomes perpendicular to your |
| pain on the back of the thigh that stops all | | | | body (90 degree lift). • Once your thigh is |
| movement then and there. Sever pain and swelling is | | | | parallel to the ground, begin extending your knee until |
| evident. | | | | your leg is straight. |
| The hamstring injury usually results in locking your leg | | | | • Now start swinging your right leg in a slow |
| knee down and bending may be rendered impossible | | | | arc downwards and to the back of your body and |
| beyond 40 degrees. Make sure that the athlete or | | | | back again. Once this movement is coordinated |
| sports person has a medical 'all-clear' before carrying | | | | slowly, it will simulate the slow stride action. |
| out the exercises. This exercise is meant to relieve | | | | • Once you can do this at the rate of 75-80 |
| your hamstring injury and strengthen the muscle to | | | | swings per minute, do it in sets of two with 20-25 |
| its past glory. | | | | repetitions each for each leg. |
| Causes: A Hamstring injury can be caused due to | | | | • Fasten the pace with time. After you |
| • Poor flexibility | | | | become comfortable with the exercise, try to do the |
| • Shortage of strength in the muscle | | | | exercise by restraining your ankle with rubber tubing |
| • Muscular imbalance | | | | at knee level in front of you. This will facilitate in |
| • Differences in lengths of legs OR | | | | strengthening your leg. Tighten the restraint over a |
| • Poor warm up procedures | | | | period of time to build strength. |
| Treatments: Hamstring injuries generally need rest. In | | | | Always perform this exercise after a little warm up |
| serious cases, a rest of 2-3 weeks is advised with | | | | by jogging or cycling. |
| cold ice compression and leg elevation. After the pain | | | | Prevention of Hamstring Injury: |
| and swelling caused due to the hamstring injury | | | | To prevent a hamstring injury, one needs to take |
| subsides, a stretching regimen is recommended to | | | | certain precautions: |
| rebuild damaged muscle. Make sure you consult a | | | | Warm up: Always warm up thoroughly. Hamstring is |
| therapist or a doctor before you embark on any | | | | the most important muscle that needs warm up prior |
| exercise. | | | | to heavy exercise. |
| Recommended Exercise (Bicycle leg swing): Bicycle | | | | Stretching: Once you finish the exercise or work outs |
| leg swing is a very good exercise to overcome a | | | | always remember to stretch out to prevent any |
| hamstring injury and strengthen the hamstring muscle. | | | | possible hamstring injury. |
| To do this: | | | | Hurry: Never try to do too much in too little time. |