Taking care of your hamstrings

Hamstring injuries are not just for those that participate in sports.

It’s likely you’ve heard of a pulled hamstring. Maybe you’ve watched as your favourite sports player suddenly stopped, grasping the back of their thigh. You might have experienced it yourself or know someone who’s been struck by this troublesome injury. You may not realise the importance of hamstrings until you injure them.

WHAT ARE THE HAMSTRINGS AND WHAT DO THEY DO?
Your hamstrings are formed by a mighty trio of muscles: the biceps femoris, semimembranosus, and semitendinosus. Together, they create a powerful muscular unit. Each one starts at what we often call our “sit bones” and runs down the back of our thigh, crossing near our hip and knee and ending in our lower leg. Where they attach determine what actions they trigger, but in general they play a crucial role in walking, running and jumping.

HOW CAN YOU PROTECT AGAINST INJURY?
Tight hamstrings can affect all of these movements and limit mobility. Having flexible, lengthened hamstrings supports the knee, hip, and spine. The stretch that’s best for you depends on your body and its ability; but here’s a stretch you can do from a chair which is often recommended.

SEATED HAMSTRING STRETCH

1. Sit on a chair. Position your bottom toward the front of the seat.
2. Place one leg out straight, rest your heel on the ground and raise your toes towards your body.
3. Keeping your spine upright and straight, bend forward from your hip. When you feel a stretch in the back of your thigh, hold this position for 30 seconds.
4. Rest and repeat. Swap sides

​Picture from Pinterest