Hamstring Exercise

Injuries are something that you don't want to happen. They are the number one leading cause of a career ending. An injury can happen at any moment at any time you just have to use preventive measures them from happening. The NBA is the number one leading sport for injuries. In basketball history there has been a total or 409,799 injuries in the league. That is why it is important for you to stretch before and after you play. If you don't stretch that can result in many different injuries like ankle sprains, groin pull, hamstring strains, shin splints, and many more. Some of them can end a career. I wouldn't want my career to end just because I wasn't safe. I know stretching may seem boring and pointless but, in life you going to be thankful

Have you ever experience a hamstring strain? Do you know how unsafe it can be? One of the common groups of people to go through hamstring injuries, are athletes who indulge in sports that involve jumping and explosive sprinting. In addition of hamstring injuries, they can be very frustrating to deal and treat with. The hamstrings are composing of tendons that attach three large muscles, the biceps femoris, semitendinosus, and semimembranosus. These three muscles helps one knee to bend and extend to his or her hip; however, when one or more of these muscles gets stretched too far and starts to tear, it may cause plenty of pain due to the pulled hamstring.

Everyday we will start our work out with the warm up, which will consist of the following:

Hamstring Strains (HS) are identified by acute pain in the thigh with disruption of the muscle fibres, with 47% of all HS studies stating that the BF muscle is affected (3). This can be explained because the BF muscle tendon and muscle fibres are where the most common distribution of the ground force produced during running (3). Eccentric contraction is explained by a study from Guex (4) stating that between 75-85% of the running cycle the hamstrings are undergoing an active lengthening contraction. Having this amount of eccentric contraction upon the muscles has the potential to cause an overuse injury (4). At 85% of the running cycle, the SM, ST, and BF are stretched by 8.7-12.0% which is beyond their optimum lengths (4).

When it comes time to get down to business, however, most people who go to the gym have a natural tendency to just leap right into their workout. But failing to take the necessary steps before starting an intense workout, can lead to long-term injuries like strained back, runner’s knee, and pulled or torn hamstring over time. The good is, by planning ahead and staying warmed up, you’ll have a much more effective workout, be less likely to injure your muscles, and stay focused.

Without a doubt a strain to the hamstring is an atrocious impairment to all athletes. Prevent an injury by always warming up and stretching. Stretch after your warmed up, it will increase flexibility. Unfortunately, not being fully stretched that night at dance practice, was what resulted my injury.

Hamstring will be very active when doing activities that demand a person to bend the legs, such as running, jumping, and climbing. Doing these activities will increase the risk of a pulled hamstring. To minimize the risk of a pulled hamstring, muscle stretching

While staying in the same spot, kick the legs backward toward the butt 15 times per leg. High knees help to strengthen the knees, glutes and help the hamstrings to power the legs properly. Bring the knees high toward the chest 15 times per leg. Strengthening the legs with these drills will help when running long distances. 2.

Studies have also shown that women in particular, unfortunately have a disadvantage in life when compared to male counterparts, and that is one pertaining to their higher risk for ACL injury. Due to a neuromuscular imbalance that is concomitant with overactive quadriceps strength compared to hamstring strength, females tend to place more stress on the ACL. Accordingly, this increases the pressure on the ACL leading to a higher prevalence of injury that will arise more on the female spectrum than that of the male (Myer et al., 2009). Furthermore, this is important to be aware of for female athletes and for the Physical Therapists who treat them in efforts to provide educational information regarding the relationship of stronger hamstrings correlating to a lesser chance of ACL injury. Personally, I have worked with athletic females in the past as a personal trainer and while I was not strengthening hamstrings with the direct objective to prevent an ACL injury, I was cognizant of the notion that a balanced quadriceps and hamstring ratio was necessary to avoid lower extremity injuries as a

Hamstring strains have been one of the most common injuries around the world. Unfortunately, there has been a limited amount of success reducing the rate of this injury (Schmit, 2012). Although many researchers and doctors have studied the cause of hamstring strains, there are still many theories as to why they occur. One theory includes that there is an imbalance between the medial and lateral hamstring muscle that leads to hamstring muscle fatigue (Prentice, 2015). Hamstring strains are painful and prevalent in different types of activities. Most commonly these strains can be found in athletes that engage in running, skating, jumping sliding, kicking, and quick/fast motions (Valle, 2015).

Intervention: Group 1: Participants in-group 1 will perform hamstrings resisted exercise using protonics brace. Group 2: Subjects in-group 2 will perform hamstrings resisted exercise using sport cord. Both groups will perform the exercise 3 times a week, 3 sets a day; each set is 10 repetitions for 4 weeks.

Many people have stronger quadriceps than hamstrings because they are easier to work than hamstrings (Zirm). The best way for athletes to avoid pulling or tearing a hamstring is to balance everything. Make sure everything is working the same amount. If someone works legs today they are not just going to work their quads because their calves, glutes, and hamstrings will not have the same amount of strength. That will then cause the other muscles to work harder than the quads. That will then eventually lead to an injury that will take someone out of their sport for about six to eight weeks.

Hamstring strain injuries are one of the most common sport related injuries involving high speed, kicking movements (Marc. A., et al 2004). Despite there being evidence that hamstring strains occur at both stages of movements; the early stance phase where the muscle absorbs the most force as a result of high ground reaction and the late swing phase, the hamstrings eccentrically contract to absorb the kinetic energy and slow the lower limb putting the hamstrings under a large amount of stress (Schmitt. B., et al 2012)

Gymnasts can perform the stability ball pike, stability ball jackknife, slide plank, stability ball rollout, and front plank (Major, 1996). These exercises will help the gymnast be able to hold positions need for competition for a long duration of time. Gymnasts can also perform pushups, handstand holds, stand up on toe, stand toe raises, and bar dips to improve their muscular strength (Major, 1996). The exercises help improve individual muscles that will be used during the sport (Major, 1996). They also include movements that are used during the completion as well. The assistant exercises not only will help with movement, and strength, but will also help stabilize the joints (Major,

     Before going right into a stretching routine, it is good to know exactly what you are doing to your muscles fibers and tendons. First of all, our muscles are made up of many little fibers called myofilaments. As a muscle contracts, the area of overlap between the different sizes of myofilaments increases. As it stretches, this area of overlap decreases, allowing the muscle fibers to lengthen. Once the muscle is stretched to its limit, additional length is gained through the surrounding tissues. As the tension increases, the fibers in this tissue align themselves along the same line of force as the tension. Hence when you stretch, the muscle fiber is pulled out to its full length, and the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension. Doing this not only increases the range of motion, but it also helps to heal damaged tissue in the muscles and tendons. When a muscle is stretched, some of its fibers lengthen, but others do not. The length of the entire muscle depends on the number of stretched fibers. This is also true when a muscle is