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