Prevention of hamstring injury

A hamstring strain or a pulled hamstring is the split of one or more hamstring muscle fibers. It is a group of huge and powerful muscles that extent the back of the thigh, from the lower pelvis to the back of the shin bone. These muscles are extremely useful in the day to day activities as well as in many sporting activities. Among sprinters and hurdle jumpers, gentle to rigorous hamstring strains or injuries are enormously common.In mild or gentle hamstring strains, the tearing is microscopic and the bleeding often takes place due to over stretching of muscle fibers while in severe hamstring strains, the hamstring muscles can completely break, which might require surgery to repair the torn ends. These can be prevented in the following ways:

Warm-up: No warm up is one of the main causes of hamstring injuries. A good warm-up that is a leisurely way of starting of whatever activity one is doing until one is warm and flexible is a potent way to prevent hamstring injuries in general. Presently, it has become fundamental in primarily all sports to warm up the hamstring muscles followed by the activity specific warm up, which helps in reducing the chances of hamstring injuries.

Exercises: Stretching and strengthening exercises are the most common exercises in preventing hamstring injuries. By increasing elasticity through regular hamstring stretching exercises, we can put in greatly to the hamstring muscles to resist strain and injury. In the stretching exercise, one has to kneel down on one leg and put the other leg straight out with the heel on the land. The back should be in a straight line and made sure that the toes are pointed straight up. Then one must get in touch with towards the toes with one hand and use the other hand for steadiness. This stretch should be held for 20-30 seconds and repeated at least twice to thrice a day.

Rest: Rest is a necessity in between the guidance sessions or competitions which helps in permitting the body to heal the minor injuries and repair the muscles to be ready for the next session of activities. It is the time that the body uses to repair and restore.