Exercises for hamstring injuries.


The hamstring muscle is a group of muscles found at the back of the thigh and consist of three muscles.
a. Biceps femoris.
b. Semitendinosus.
c. Semimembranosus.
They are described as two-joint muscles because they move both the knee and hip joints. Because of this it makes them particular vulnerable to injuries.
Muscle injury can take several forms ranging from minor to major damage.
The grades are: a. Grade 1- minor tear of a few muscle fibres.
b. Grade 2- tearing of more muscle fibres but the muscle still remain intact.
c. Grade 3- total rupture of the muscle.

Any injury to the muscle will cause pain, discomfort and inflammation. This will limit future function if correct rehabilitation is not carried out.

Warm Up and Warm Down
When injured it is particularly important that you warm up with fast walk- at pain free pace for 3-4 minutes before you start your exercises.
This increases your circulation and blood flow to the muscles and helps prepare your muscles for the activity to come.
When you have finished your exercises, it is also important to allow your heart rate to slow down gradually by ending the session with a gentle walk for 3-4 minutes.
Hamstring exercises are: a. Strengthening exercises.
1. Hamstring flexion.
2. Chair drags while sitting on it.
3. High step ups.
4. Hip curls.

b. Stretching exercises.
1. Sitting hamstring stretch
2. Hamstring stretch- lying down.
3. Support hamstring stretch- lie on your back

Immediately after injury for 3-5 days is to reduced the inflammation with PRICE
P- Protect
R- Rest
I- Ice
C- Compression
E- Elevation.

Avoid HARM
H- Heat- hot baths, sauna.
A- Alcohol
R- Running
M- Massage.

With all injuries you need to eat well and take extra supplementation of vitamins.

Useful link: http://www.amway.com/donann80

4 thoughts on “Exercises for hamstring injuries.”

  1. many thanks for the info, would it be possible for you to include photos of this muscle and others in future

    1. This is just a general guideline on how to take care of yourself, you will still need to see a specialist to have there input and to monitor your progress.

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