PhysioFrog’s Pre-Run Hamstring Stretches: Enhancing Performance and Preventing Injury

PhysioFrog: Injury Care is a mobile and web application aimed at preparing individuals for sporting activity, primarily through the provision of muscle injury prevention & recovery exercises. For individuals to perform at their athletic optimum, they must be physically prepared for the strain and high intensities associated with competitive play. End Quote

Binghamton, NY (1888PressRelease) December 02, 2023 - All athletes are aware of your hamstrings; their role in athletic movement leads them into frequent injury conversation. Responsible for providing the force demanded to propel off the ground and activate a stride, your hamstrings are grouped into 3 individual muscles: bicep femoris, semitendinosus, and the semimembranosus. All three muscles contribute to your body’s hip extension and knee flexion and are located at the back of each thigh. Their responsibility makes it extremely important that they’re in optimal condition ahead of athletic activity.

Therefore, the following pre-run stretches will thoroughly address one of the factors contributing to your hamstrings’ performance: their mobility. In this comprehensive guide, we’ll delve into effective hamstring stretches tailored specifically for professionals, ensuring a balanced approach to fitness amidst a demanding work schedule.

Understanding the Hamstrings

As explained, your hamstrings consist of three muscles responsible for the knee flexion and hip extension. Consequently, this makes your hamstrings important for the take-off phase during a running stride. Tight or inflexible hamstrings can impair your running stride and increase the likelihood of injuries, making pre-run stretching a fundamental component of any runner’s routine.

Pre-Run Stretching Guidelines

Before diving into specific stretches, it’s important to understand the fundamentals of effective stretching:

· Warm-up: Begin with a brief warm-up to increase blood flow to the muscles, such as brisk walking or light jogging for 5-10 minutes.

· Static vs Dynamic Stretches: While static stretches involve holding a position for a prolonged period, dynamic stretches involve continuous movement. For pre-run preparation, dynamic stretches are more beneficial as they help activate muscles and contain movements more reflective of running.

Static vs Dynamic Stretches

Static stretches involve holding a single position for an extended period, typically around 20-30 seconds, to lengthen and relax the targeted muscle. Here are a couple examples:

· Standing Hamstring Stretch: This classic stretch involves standing upright, extending one leg forward with the heel on the ground, and leaning forward from the hips until you feel a gentle pull in the back of the thigh. Hold the stretch without moving for about 30 seconds one each leg.

· Seated Hamstring Stretch: Sit on the floor with legs extended in front, lean forward from the hips, reaching for your toes or ankles. Hold this position without movement, feeling a stretch in the hamstrings for about 30 seconds.

Benefits of Static Stretches

· Improves flexibility and range of motion.
· Helps alleviate muscle tension and tightness.
· Enhances overall muscle relaxation.
· Can be beneficial post-workout to aid in muscle recovery.

Dynamic stretches involve continuous and controlled movement through a full range of motion, warming up the muscles and joints. These stretches are more active and mimic movements related to the activity you’re preparing for. Some examples include:

· Leg Swings: While standing and holding onto a stable surface, swing one leg forward and backward in a controlled motion. These swings activate and stretch the hamstrings dynamically.

· Walking Lunges w/ Reach: As you step into a lunge position, reach both arms up and lean slightly backward. Alternate legs while lunging forward.

Benefits of Dynamic Stretches:

· Enhances blood circulation and warms up the muscles effectively.
· Improves flexibility while keeping the muscles engaged.
· Prepares the body for the specific movements of running or other activities.
· Helps prevent injury by gradually increasing the range of motion.

When to Use Each:

· Pre-Run: Dynamic stretches are more suitable as they activate muscles and prepare them for activity, mimicking the motions you’ll engage in during your run.

· Post-Run or Rest Periods: Static stretches can be beneficial for cooling down after a run or during breaks throughout the day. Holding these stretches aids in muscle relaxation and improved flexibility over time.

Effective Pre-Run Hamstring Exercises Used by Pros

Leg Swings:

· Stand upright and hold onto a stable surface for balance.
· Swing the target leg forward and backward in a controlled motion, focusing on the swing coming from the hip.
· Perform 15 swings on each leg.

Walking Lunges:

· Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
· Keep your back straight and engage your core.
· Alternate legs and perform 12 lunges on each side.

High Kicks:

· While standing, alternate lifting each leg in front of you as high as comfortably possible.
· Keep the motion controlled and engage your core for balance.
· Aim for 12 kicks one each leg.

Standing Hamstring Stretch:

· Stand with the target foot placed slightly in front of the other.
· Keeping your back straight, hinge at the hips and lean forward, reaching towards your toes.
· Hold the stretch for 30 seconds on each leg.

Dynamic Supine Hamstring Stretch:

· Lie on your back with the target leg extended straight up.
· Hold the back of your thigh with both hands and gently pull the leg towards your chest.
· Alternate legs, performing 10 reps each side.

Side-to-Side Swings:

· Stand upright and swing the target leg from side to side across the body.
· Engage the hamstrings and hip muscles.
· Aim for 15 swings on each leg.

Inchworm Stretch:

· Start in a standing position, and bend forward from the hips, placing your palms on the ground.
· Walk your hands forward until you’re in a plank position, and then walk your feet towards your hands.
· Repeat this movement for 10 repetitions.

Knee Hugs:

· Stand upright and bring your target knee up towards your chest, hugging it with both hands.
· Hold for 3-5 seconds then switch to the other leg.
· Aim for 10 knee hugs on each side.

Conclusion

Prioritising pre-run hamstring stretches as part of your routine can significantly contribute to your overall performance and well-being. By incorporating these targeted stretches into your warm-up regimen, you’ll enhance flexibility, reduce injury risk, and optimise your running capabilities. Like any fitness routine, be consistent and maintain proper form throughout!

For hamstring stretches to prepare and cool down from a strenuous run, check out the physiofrog.io webapp. Our team of physios and performance coaches have collated the most effective pre-run hamstring stretches to minimise injury risk and maximise stride speed. Our exercises cover scopes of mobility, strength, and endurance – ensuring optimal hamstring health.

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