How To Strengthen Your Hamstring To Avoid Injuries

Do you suffer from persistent hamstring injuries? Do they stop you from participating in sport or social activities? Hamstring injuries are one of the common injuries that occur in sports (16% of all athletes) and activities that require maximum sprinting, acceleration, deceleration and change of direction. 

It takes approximately 18 days on average after a hamstring injury has occurred to return to training and competition, which is a significant amount of time away and can lead to deconditioning. 

Recurrence of Hamstring Injuries 

One of the biggest problems with hamstring injuries is that a high percentage of people suffer from persistent symptoms and 22-34% of people reinjure their hamstring. 

The hamstring plays a vital role in contact sport especially when kicking is involved as the anatomy of the hamstring puts it in a vulnerable position. 

Benefits of Hamstring Strengthening

The best point of call for hamstring strengthening is through exercise, which has been shown to effectively reduce hamstring injuries by 65-70% when completed correctly.

Hamstring Strengthening Exercises 

1) Single Leg RDL 

  • Stand with your feet shoulder width apart and raise one leg slightly off the floor. Keeping your back naturally arched and your leg straight, bend at the hips and lower your torso until parallel with the floor. Pause at the bottom before raising your torso back up. 

2) Lunge

  • Standing up right, step forward with one foot until legs at a 90-degree angle making sure that the knee doesn’t move in front of the toes. Lower yourself down until your back knee is just off the floor before pushing yourself back up to a standing position with your front leg  

3) Nordic Hamstring Curls

– Hook your feet under a secure surface or get a partner to hold your ankles. Squeeze your hamstring and glutes before slowly lowering yourself down as far forward as you can before pushing yourself off the ground with your hand and coming back up to the starting position 

4) Fit-ball Hamstring Curls

– Lying on your back, put your calves and heels on a stability ball, move your hips upwards until your body is straight then slowly lift your hips and bend your knees, pulling your heels towards your buttocks and moving the ball towards your body. Extend your knees before pulling your heels back towards your body.

5) Glute Bridge on Box

– Lie on your back with your knees bent at 90 degrees, heels propped up on a bench or stool. Lift your hips until you form a straight line from your knee to your shoulders. Hold for 3 seconds before returning to the start.

 Are you someone who is looking to improve your hamstring strength?

Are you someone that is constantly having problems with your hamstrings that stops you doing what you want?

If you are interested to learn more about our services and how exercise physiology could help you contact Alex on:

Phone: 08 9371 8563

Email: Alexander.exerciseforlife@gmail.com

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