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3 Tips to Prevent Hamstring Injuries

Single Leg Straight Leg Dead Lift

Muscle strains have a detrimental impact on athletic performance. Factors such as severity, area, and how the strain occurred will effect recovery time and the type of rehabilitation required. The length of an injury can negatively affect all aspects of an athlete, such as strength, flexibility, level of pain, length of recovery, as well as risk of re-injury if not treated correctly.

 Hamstring strains are one of the most common muscle strains in athletes, primarily in running sports such as soccer, football, track and field, distance running, etc. During running sports, hamstring strains are most likely occur during acceleration and deceleration (a.k.a. when you begin and when you stop your run); therefore, paying attention to technique plays another factor as well, especially as you become fatigued. Although hamstring strains are normally not debilitating injuries, but they are one of the most preventable; therefore, their presence should not be as high as it is. Through proper stretching, strength training, avoiding overtraining, and nutrition and hydration, you can combat this simple and preventable strain. See the exercises and stretches below used at Compete Sports Performance and Rehab to help prevent hamstring injuries.

Strength Exercises:

-        Deadlift

-        Single Leg Deadlift

-        Double and Single Leg Bridges


Stretching Exercises:

-        Spidermans

-        Glute Stretch

-        Inch worms


Technique Exercises:

-        Vertical Hops to Box with Single Leg Deceleration

-        Lateral Hops off Box with Single Leg Deceleration

This blog was written by Compete Sports Performance and Rehab Strength Coach Melissa Garcia.