What are strikes? Exercises, injuries and prevention
Hey runners, we're back with another blog post about hamstrings. You may be wondering what are hamstrings? We'll tell you what they do, how to prevent injury, and what kind of exercises you should do to strengthen your hamstrings. Additionally, choosing the right running shoe is essential to healing and protecting these muscles.
The most common way to call the muscles of the back of the thigh is the hamstring, which is the result of the insertion of the muscles of the back of the thigh in relation to the shin. The muscles that make up the hamstrings are: biceps femoris, semimembranosus, and semitendinosus.
When training for running or competition, the primary function of the hamstrings is to stop the inertia that leads to hip flexion and lower extremity stabilization. The hamstring muscles are one of the muscles that suffer the most during running training. Remember that running is a very demanding sport as our muscles need to rest and recover properly after each session. One of the main problems with the hamstrings is shortening. That is why we will try to give you the basic guidelines to solve this problem, and in this way, you will be able to give your best during your training sessions.without suffering the consequences.
Hamster ghee. concept and stretch.
Do you know how to avoid shortening the hamstring? The best way to prevent shortening of the hamstring muscles is to stretch. But be careful, in addition to stretching, you also need to know the right time to do it. As many of you already know, you should never do high-intensity static stretching before a competition or before a workout. This is because muscle performance can be affected and there is also evidence that stretching before a competition or exercise does not prevent injury. Ideally, the stretching routine should be performed outside of running training.
Here are some of the most popular ways to stretch the hamstrings.
Sit on the floor, straighten one leg with the knee extended and the other leg, with the knee bent, touch the inner thigh of the other leg with the sole of the foot. In this position, we will bring our body forward and try to touch the tips of our toes with our hands. In this case we can increase the intensity of the stretch if we keep the ankle at 90 degrees.
Another popular exercise is to perform a hamstring stretch with a support. Standing, raise one leg and put the heel on a handrail or bench (depending on which short we have, we must take into account the height of the brace). Keep the tip of the toes up and tilt the torso forward, keeping the back straight. As with the previous stretch, we can increase the intensity of the stretch if we keep the ankle at 90 degrees.
Injury prevention exercises
Finally, we explain exercises to strengthen the hamstrings and prevent injuries.
One of the most popular exercises for strengthening the hamstrings is the eccentric type. To perform this exercise we will need to stabilize our feet, and if you are on your own, there is some kind of clamping system. The exercise begins on your knees and holding a person or object with your legs at the ankles. With your hands on your chest or hips, let your body lower forward slowly and in a controlled manner. When the object is close to the ground, return to the initial position.
The following exercise is one of the easiest exercises to work the hamstring muscles. To perform this exercise, you will need to lie on your back on the floor with your arms fully extended. In this position, raise your body, keeping your hips up and supporting your upper back and heels. At first we can start with the support of the feet and if you want to strengthen yourself more, do the exercises with one support.
Climbing and descending heights, depending on their inclination, as well as steepness, length and daring strength, have a positive effect on strengthening the entire lower body.
There are many other exercises to strengthen and stretch the hamstrings. However, we must always take into account the type of training we will be doing depending on the sport we practice and should always be recommended individually. We must also take into account the recommendations of a qualified trainer or professional to guide us properly on which exercises are best for us.