Hamstrings, or “hammies” as many people call them, are an intricate part of the leg. Without their proper functioning, it’s difficult to walk or even bend at the knees. But within the hamstring, there are several smaller muscles that keep it functioning properly.
Following is a short explanation of some of the muscles that make up the hamstring and how you can treat the muscles in the event of a sprain or other minor injury.
The Basics of the Hamstrings
The muscles that comprise the larger hamstring muscle are positioned on the upper part on the back of each leg. There are basically three different muscles in the hamstring – the biceps femoris, semitendinosus and semimembranosus. Each of these muscles attaches to the lower section of the pelvis and the bottom part of the muscles attach to the leg bone located just below the knee. Because of this, the hamstring is responsible for the flexible movement of the leg.
The RICER Method
When a hamstring injury happens, applying first aid is the first thing to do. Use the RICER method – Rest, Ice, Compression, Elevation and Referral. Simply rest the injury, apply ice to the muscle, apply a bandage for compression, and elevate the limb if possible. Do this for about 48-72 hours after the injury. What you do during the first hours after a muscle injury could be the difference between making it better or worse.
Consult a Professional
After applying the RICE method, the final “R” means “refer.” Refer the injured person to a sports injury doctor to make sure the injury isn’t serious. They’ll evaluate the injury and start rehabilitating the muscle. They might use methods like massage, ultrasound or other advanced practices that you wouldn’t have access to.
All of the muscles in the body are important and sensitive, but some are more sensitive than others. As a result, they need more care and exercises to keep them working properly. When you neglect stretching and warm up exercises, you leave yourself more open to sprains and injuries and immediate action is required to prevent the problem from becoming worse. With a few simple steps, you can minimize the amount of damage, but it’s always best to consult with a sports injury professional to avoid any long-term negative effects.
Hamstring Stretches
Hamstrings are an important muscle in the legs that enable proper movement and exercise. They are complex muscles with intricate parts that must be taken care of properly. They are also sensitive muscles that easily become strained, torn or subject to many other sports-related injuries. Fortunately, there are several things you can do before you exercise or play to protect your ankles.
Warm Up Your Muscles
Warming up your muscles is a great way to keep them limber and ready for exercise. The best thing you can do to reduce the risk of hurting your hamstring (or any other vital muscle for that matter) is to stretch and strengthen the muscle on a regular basis. If you increase the hamstrings’ flexibility, it’s more resistant to strains and other injuries. Use the following stretches in your daily exercise routine help your hamstrings prepare for upcoming activities.
Stretch #1
Get on one knee with your opposite leg stretched out in front of you. While keeping your back straight, point the toes on your outstretched leg straight up. Gently lean forward to touch your toes with one hand while using your other one to balance yourself. Hold the position for about 20 seconds and repeat a few times. Do the same exercise with the other leg outstretched to make so both hamstrings get the stretching they need before any strenuous activity.
Stretch #2
Place one foot on a chair or an object of similar height. With the knee slightly bent, keep your toes on the edge of the object and let your heel drop off. While keeping your back straight, slowly lean forward towards your knee. Again, hold the stretch for about 20 seconds. Do this a few times and repeat with the other leg to stretch both hamstrings.
Stretching your muscles before any activity is such a simple thing to do. Unfortunately, many people simply skip it. This puts a lot of unnecessary stress on the joints and muscles. Stretching only takes a few minutes, but it provides several advantages to your body. Think of it as preventative maintenance for your body – a simple task can save hours of pain and inconvenience in the future. Don’t skimp on the stretching exercises before beginning your normal routine or before a strenuous activity. There’s no excuse for neglecting it.
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