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Hamstring Injuries

Do you want to learn how to prevent Hamstring injuries?

Ok, but first let me tell you a little story about Satan and the reason your hamstrings are so tight.

Hamstrings from Hell....literally.

On the seventh day God rested. Unfortunately within a few hours of leisure, God remembered that he forgot.......to make hamstrings! As luck would have it, just then Satan slithered up and said, " Hey big guy take it easy, I will make the hamstrings for you." And God responded, " Wow thanks Satan, your the best!" Hence, hamstrings from Hell.

I have tight hamstrings. If I stretch em' they are tight. If I don't stretch em' they are tight. If I run they are tight. If I don't run they are tight. They are tight in the mornin' and they are tight in the evenin'. They are tight when I make coffee. How tight are they you ask? They are as tight as an ants butt. Now imagine performing a colonoscopy on a ant. Even with little ant sized tools it would be difficult.

I went to a doctor years ago because my lower back was always talking to me. It was saying "ahhhhhh" and "ohhhhhh." So this doctor looks me over and he asked me the dreaded question, " Would you touch your toes for me?" Well I tried but my hammy's had other plans. The Doc says, " You don't have a lower back problem, you have a hamstring problem. You sir have the tightest hamstrings I have ever seen." Well I was thrilled for about a second. Yes, I am number one! The tightest in the land! Then it occured to me this is a distinction I really don't want.

So I stretch them very gently. I stretch before I run, during the run and after the run and my reward is they are still tight. My wife, Lorelie, is always asking me, " Did ya stretch, did ya stretch. did ya stretch?" YES I STRETCHED!

So I live with my strings as best I can and I know somewhere Mr. Satan is laughing his ass off.

All right so I made up the part about Satan.

Read on to learn how you can prevent hamstring injuries

The hamstrings are a group of muscles at the back of your leg that help to straighten your leg at the hip and bend your leg at the knee.

They are one of the most commonly injured muscle in runners, dancers and pro athletes.

A pulled hamstring is a strain or tear in the muscle or tendon.

Sometimes a person may not know right away if they have a hamstring injury. They may hear a popping sound, but have no immediate pain.

Here are some of the signs and symptoms to look for if you think you may have hamstring injuries.

Pain

Swelling

Bruising

Felt a pop or tear

Trouble bending your knee

Loss of strength

An Ounce of Prevention...

Their are a lot of ways in which you can help to prevent this from happening to you.

My motto as you know, if you have read my other pages is to take your training step by step. If you are a newbie than you must start by walking, if you are a trained athlete than you must not skip your warm up.

Here are some things that you can do to stay safe.

Check your running style - poor form could be the culprit with hamstring injuries. Have a coach or trainer watch as you run and help to determine if you are using good running form.

Stay balanced - in other words, make sure you strengthen both your quads (the front thigh muscles) and the hams (the rear thigh muscles) Find a qualified trainer to help with a weight training program. Go to my bodybuilder wife Lorelie Carvey's website who happens to be a trainer and a former National Champion bodybuilder, she knows a thing or two about strength training.

Watch as Lorelie and Cathy show you how to do a Ball Squat

This a good general leg strengthening exercise and will work your hamstring muscles as well as your quadriceps (the front of the thigh)

Here is a link to my YouTube Channel You can find a series of exercise videos by Lorelie (my bodybuilding wife)

Tips

Get lots of rest - athletes need more sleep. Whether you are just starting a program or are an accomplished pro. This is when your body repairs itself.

Warm up - walk for at least 5 minutes before jogging and jog for another 5 minutes before running. You may need a little more than that if it's winter and you are outside in the cold.

Don't do too much too soon - we all want to get in shape fast, but the truth is it takes time and lots of it. So don't be in a rush, it will set you up for injuries, quite possibly hamstring injuries. Check out my beginner running page.

step by step

I Stress The Importance Of Taking Baby Steps

Be extra careful if you have a previous injury - There may be some scar tissue and this will make your muscles a little tighter. If you can afford it go to a qualified massage therapist to work on the old injured area if possible, and do some extra warming up before exercising.

Stay flexible - stiff tight weak muscles are a disaster waiting to happen. Go to my stretching exercise page to get more info on flexibilty.

What to do if you think you may have Hamstring Injuries

If you think that you may have an injury...All you need to remember is RICER

Rest

Ice

Compression

Elevation

Referral

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The information on this web site is not meant to take the place of a Doctor's advice. Please check with your Dr. before starting an exercise program if you are 45 or over and or have any health issues.