Don’t Pull a Hammy! 3 Easy Exercises to Prevent Hamstring Strains
Can you prevent hamstring strains? If you like to play sports you’ve seen or probably experienced the dreaded pulled hamstring.
Also called a hamstring strain, these can prevent you from playing and often turn into nagging injuries that happen again and again.
Hamstring strains happen most off with sports that involve sprinting. They also occur more easily as you get older.
If you want to play sports and avoid hamstring strains, you need to have a plan to keep your hamstrings strong and healthy. Here are 3 exercises that can help.
Standing Hamstring Curl
You can start with these standing with no weight, but eventually you will want to use ankle weights or a hamstring curl machine. The key is to bend you knee to get your heel as close to your butt as possible.
In the video above, the knee should probably be bending more than it is. Using less weight would likely make the exercise more effective.
Perform 3 sets of 8 to 10 reps 2 to 3 days a week to get started with this exercise. You should feel this working right in your hamstring in the back of your thigh.
Nordic Hamstring Curls
These are probably the most challenging hamstring exercise to do. Start these working through partial range of motion like the video above. As you get stronger, you can go lower, getting as close as possible to the floor.
Maintaining some control of the speed of lowering is best. The more control over the speed you have, the stronger you are.
Try 3 sets of 6 of these to start and work on going lower as you get stronger.
Slider Hamstring Curls
This is another good hamstring exercise that easy to do at home. You don’t need a slideboard, just your socks on a hardwood floor.
The key here again is getting your knees to bend past a 90 degree angle. Start with 3 sets of 5 and try to work up to sets of 10.
If you’ve tried these and you’re having difficulty, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria, Arlington, and Springfield, VA, we’re experts at helping people understand improve their hamstring strength.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What can happen if you don’t try to have a plan to prevent hamstring strains?
- You can’t finish a game because you pull your hamstring.
- You miss multiple games in a season because you having a nagging hamstring strain.
- You stop playing sports completely because you always hurt your hamstring.
But with a plan to prevent hamstring strains you can live the confident and active life you want.
If you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist in Alexandria or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stay active and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and get started.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team