Hamstring injuries are often occurred to the knees. Most of the runners might face the hamstring injuries in the path of their career. A few important things about hamstring injuries are mentioned below.
Causes of hamstring injuries
When there is no flexibility in the hamstring muscles and ankles then there are huge chances for the risk of hamstring injuries.
- Greater quadriceps
- Less mobility
- Lack of flexibility in quadriceps
- Fatigue
- Core muscle strength and ideal lower back
- Inadequate warm up
Hamstring fail
- While running one of the leg will be in the recovery phase and the other will be in contact with the ground. Suppose if your leading leg is right, then your left leg will be in recovery phase.
- While running the unnoticeable thing is that the leg in the recovery phase immediately comes in contact with the ground soon after the leading leg comes to recovery phase. The phase where the leading leg comes in contact with the ground is known as the ‘Swing phase’.
Imbalance in the quadriceps
The risk of hamstring injury is said to be high when the quadriceps muscles are much stronger than that of the hamstrings. Hamstring muscles that are 60% less than that of the quadriceps muscles then there are likely more chances to face the risk of hamstring injury.
Stretching the hamstrings
Stretching plays an important role in preventing the hamstring injury. Stretching helps to lengthen your muscles only if it is consistent. Sometimes under a few circumstances, stretching might make things go worse when there is no consistency.
Exercises for hamstring injuries
A few of the exercises for hamstring injuries are mentioned below.
- Dead-lifts
In dead-lifts, you lift the barbell to a standing position from the floor. Your hamstrings might feel tensed when you perform this dead-lift with your legs. - Barbell
You can use barbell and do this exercise when you are suffering from a hamstring injury. You are advisable to do only two to three sets of this exercise. When this exercise is done too many sets then there are chances to face the risk of injury. - Standing leg curls
This exercise is usually done by legs on a standing leg curl machine. You can let your body free by placing your legs on the machine.
