Pulled or Tight Hamstrings

Hamstring pulls or strains often occur during an eccentric contraction of the hamstring muscle group as an athlete is running. Just before the foot hits the ground, the hamstrings will contract to slow the forward motion of the lower leg (tibia and foot). Some of the factors which may contribute to a hamstring injury could be poor flexibility, weak muscles, muscle imbalance, or muscle fatigue.

Treatment for hamstring injuries depends upon the severity of the injury. RICE is the most common way to help treat a pulled hamstring.

High Hamstring Stretch

Put one foot on a stool, chair, or step at or right above waist level. Keep your toes pointed forward and your leg straight. Looking straight ahead, lean forward from the hips and pelvis while maintaining an erect lower back. Once you feel a stretch in the back of your thigh close to the knee, hold the position for 15 to 30 seconds. Repeat on the other side.

 

Lying Reverse Leg Raises

Lie down on a mat on your belly. Bring your hands near your forehead to support your head. Relax your foot so the hamstrings will be targeted. Raise your leg 12-15 times in the air without touching the ground. Do not arch your back. If you feel it in the butt or back you are going to high, reposition yourself.