The ongoing hamstring issues I'm having is beginning to raise more concern. Looking for solutions and found the info below:
Here are some tips for prevention and/or treatment issues related to runners who have hamstring pain (from http://www.runnersworld.com/stretching/10-tips-to-relieve-hamstring-tightness):
- Stretch and/or roll your quadriceps and hip flexors with this quad stretch.
- Stretch your hamstrings by lying on your back, NOT by standing up and trying to touch your toes.
- Use the low back stretch and pelvic tilt exercise to stretch your low back muscles
- Strengthen core muscles, especially abdominal muscles. Try incorporating planks into your routine.
- Strengthen hamstring muscles with leg curls. Use no weight or a very light weight at first. Focus on moving the muscle through its full range of motion, hold it briefly at the top of the action, and then return slowly. Recommended twice a week.
- Ice the attachment site immediately after any exercise for 15 to 20 minutes. Try wearing compression shorts to help support the affected muscles.
- Cross-train with the stair climber or swimming to keep cardio up. Stair climbing uses a smaller stride, so this action may not bother your hamstring.
- Massage Therapy can help by relaxing tight muscles, improving flexibility, facilitating circulation and healing, and restoring joint range of motion.
- Visit your physician if the pain is persistent, if you are limping or altering your gait in any way, and especially if you notice any bruising.
- Physical Therapy can help healing and work on correcting any muscle weaknesses or imbalances.
All the best to you!
No comments:
Post a Comment