Don’t Skip Your Warm-Up: 3 Tips For Preventing A Pulled Hamstring

Did You Pull A Hammy?

Pulled hamstrings can stop any runner or athlete cold. A pulled hamstring is the most common injury in sports. At the back of each thigh are the biceps femoris, semitendinosus, and semimembranosus muscles. These 3 powerful muscles support the thigh, hips, and knee when walking or running. A pulled hamstring or hamstring strain happens when one of the muscles becomes stretched to the point that a muscle is starting to tear. While the injury is common, hamstring tears are also quite preventable.

Look for these common symptoms

Hamstring strains almost always occur in the middle of exercise or movement. The strain comes on almost immediately. A common sign in sport is an athlete clutching the back of the thigh or lower buttock. Sharp pain occurs in the area, followed by a popping or snapping feeling. Bending or straightening the leg brings pain and weakness. Other signs include tenderness of the site, stiffness, and even bruising. Most pulled hamstrings respond well to treatment, often within a few weeks. However, there are 3 ways to prevent hamstring strains altogether.

1. Don’t skip your warm-up (and cool-down)

A warm-up is vital to get large muscles like the hamstrings going before any physical activity. If the hamstrings are suddenly forced into action, the muscles may not contract effectively, causing soreness and injury. About 10-15 minutes of moderate jogging, jumping jacks, or hamstring stretches can prepare the muscles for an active day. After intense physical activity, a cool-down is just as important. Don’t forget to stretch those muscles gently for at least 5 minutes using a foam roller.

2. Slowly build your exercise intensity

Most hamstring injuries happen at full speed or with a sudden change of direction. Even with a warm-up, physical activity should gradually build to prevent injury. Even if the body is feeling great, avoid suddenly intensifying or increasing the duration of exercise. Slowly add about 10% intensity to each athletic or exercise session.

3. Don’t skip leg day

Asking the hamstring to perform at a higher level? Then don’t skip leg day. Regular resistance exercises that focus on the hamstrings can strengthen the muscles and prevent injury. Using weighted machines in the gym like a leg press and hamstring curl is a great start. Add resistance and non-resistance exercises to lengthen and strengthen those muscles.

Treating your hamstring strain

These steps can prevent injury, but for some high-performance athletes, injuries are still a possibility. Most hamstring strains will heal with the RICE formula. RICE stands for a combination of rest, ice, compression, and elevation. If the pain persists, anti-inflammatory medication and physical therapy can help. Based on the degree of the strain, the hamstring should completely heal in a few short weeks.

Care for your hamstrings at all times

A pulled hamstring can put runners and athletes out of commission for a short time. Some good self-care before and after sports or exercise can prevent injury. Make sure to warm up, stretch, and strengthen the hamstring as much as possible. If there is a strain, use the easy, non-invasive treatment mentioned. If a pulled hamstring persists after 2 or more weeks, see a doctor for a deeper look at the injury.