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Exercises to Prevent Hamstring Injuries

Your hamstring muscles make it possible to extend your legs behind your body and bend your knees. If your hamstrings become injured, it can be painful and challenging to carry out your everyday functions. At United Rehab Hands On Physical Therapy, our team offers physical therapy in Commack to address your hamstring injury and get you back on the road to recovery. It's important when you train to dedicate some time to specifically strengthen your hamstrings. Our team would like to share some exercises you can perform to help prevent hamstring injuries.

Exercises to Prevent Hamstring Injuries

If you do not maintain proper hamstring strength, you may be putting yourself at risk for injuries. Before you start physical therapy in Commack, it is important to consult with your doctor. If you engage in sports or other physical activity that involves the feet striking the ground, like football, soccer, and track and field, you should be proactive in your hamstring strengthening. Here are some exercises that can be useful in preventing hamstring injuries. As always, please consult with a physician before starting an exercise regimen.

Hamstring Stretch

  1. Start on the floor, laying flat on your back. Make sure that your left knee is bent and your foot is flat on the floor.

  2. Engage your core, then lift your right leg slowly upward. You should not bend your leg to stretch the muscle fully. If you feel like your hamstrings are too tight, you wrap a towel or resistance band around your foot to help you lift the leg.

  3. When you start to feel a nice stretch in the back of your leg, hold it for about 15 seconds, and slowly lower your leg back to the floor. Repeat on both sides 3 times, alternating your legs.

Twisting Lunge

  1. Start by standing up straight. Place your left foot back in a lunge position.

  2. Lower your hips down until you feel a stretch through your left hip flexor.

  3. Gently twist your torso to the right. To further increase core muscle activation, you can hold a medicine ball.

  4. Do this 8 to 10 times on both sides.

Glute Bridge

  1. Lay down on the floor with your knees bent. Make sure your feet are flat on the floor.

  2. Engage your core, and slowly raise your hips until a straight line is formed from your knees to your shoulders.

  3. Squeeze your glutes while holding this position for a few seconds. Then slowly lower your hips back to the ground.

  4. Perform this exercise 8 to 10 times with short rests in between.

Contact Us

Hamstring injuries can be detrimental to your quality of life. At United Rehab Hands On Physical Therapy, we offer physical therapy in Commack to help educate our patients on the importance of stretching and strengthening exercises and help prevent unfortunate injuries. If you injure your hamstring, our team can provide you with a personalized treatment program that can help you recover. Contact us today to schedule your first session!

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