Hamstrings are one of the important muscles used in running, and they are one of the most frequently overused or torn. Professional athletes and novices alike suffer from hamstring fatigue or a tear from an explosive overexertion. But there are a few exercises to stretch and strengthen your hamstrings to provide you more range of motion and flexibility and to decrease chance of injury.
The Basics
The hamstring is a thigh muscle that runs from the back of the knee up to the rear of the lower hip. The hamstring extends and contracts as the knee is straightened and flexed. It functions as the muscle that slows down the knee swing as the knee is fully extended in a running motion. But as the muscle begins to fatigue from overuse, its ability to "slow down" the knee swing diminishes.
The leg then becomes straighter as it swings forward, exerting more force on the hamstrings. The longer the hamstring muscles become, the easier it is for them to become stressed or injured. To prevent this hyperextension, it is not only best to stretch the hamstring before and after each run but also to practice a few simple exercises to strengthen the muscle.
Leg Swings
This is an excellent warm-up for your hamstrings, since it mimics the muscle motion of running. Place your hand on a wall for support if needed, and begin by lifting your right knee up so that it is parallel to your hip and your thigh is parallel to the floor, with your knee bent at a 90-degree angle. Swiftly swing your leg back so that it is fully extended behind your body. Bring it back to the starting position. Repeat 10 to 20 times, and then switch legs.
Bicycle Swings
This isolated exercise focuses on strengthening your hamstrings, building up their endurance to the demands of the expand-and-contract motion of the knee and hip during running. Begin the exercise standing on your left leg with your hand on a wall for support, exactly like you did for the leg swing exercise. Also lift your right knee up so that it is parallel to your hip and your thigh is parallel to the floor, with your knee bent at a 90-degree angle. Extend your leg out slowly in front of you, and then bring your leg back, bending it under your body and fully extending it back behind you. Bring it back to the starting position. Repeat 15 to 30 times, and then switch legs.
Step-Ups
Step-ups are similar in function to the swing exercise, since they specifically work the hamstring muscles to increase their resistance to overuse. Make sure you are thoroughly warmed up for this exercise. Stand on top of a bench, with your weight on your left leg. Lift your right foot up off the ground and position it slightly behind you, over the rear of the bench. Slowly lower yourself to touch the tip of your right foot to the floor, keeping your torso straight. Rise back up to standing position and repeat with the other leg.
Standing Stretch
This isometric stretch will increase your hamstrings' range of motion and allow for greater flexibility, which will ease the tension caused by overuse. This exercise is performed at the end of a moderate training session and should be performed at least twice a week. Begin by placing your right heel on top of a stable structure that is anywhere from your calf to your knee in height. With your left leg straight and supporting your weight, keep your right leg fully extended as well. Take a deep breath and lean your upper body forward toward your elevated and extended right knee. Hold for three to five breaths, switch legs and repeat.
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