Hamstrings

In the legs we have many muscles that allow us to move when carrying out activities such as running, jumping, walking, swimming, among others. Of the muscles most used for bending the knees, the hamstrings are the most important and the ones that suffer the most in the routines of a lot of sports training. These antagonistic muscles allow us to flex the knee and extend the hip to generate movements in the body .

What are the hamstrings?

The hamstring muscles are: the biceps femoris, the semitendinosus, and the semimembranosus.

• The biceps femoris: This muscle is located in the outer area of ​​the outer posterior region of the thigh and its function is to extend the hip and flexion and rotation of the knee.
• The semitendinosus: it is located in the back of the thigh and acts on the hip and knee joint.
• The semimembranosus: it is the innermost muscle of the back of the thigh and its function is the extension of the hip and the flexion of the knee

Location

The hamstring muscles are located on the back of the thighs , starting at the pelvis and ending at the calf bones (the tibia and fibula).

Function

The function of the hamstrings is to flex the knee for displacement activities such as walking, running, and jumping .

Hamstring warm-up

The hamstring warm-up can be performed by following the instructions below:

• Stretch your right leg forward and keep your heel flat on the floor.
• Bend your left leg, bringing your torso forward and your glutes back. Hold this position for 10 seconds.
• After 10 seconds, relax by returning to a standing position.
• Run in place with your feet stretched out for 10 seconds.
• Repeat this exercise stretching your left leg.

This simple exercise will help you warm up your hamstrings before running.

Exercises to strengthen the hamstrings

There are many exercises designed to strengthen the hamstrings. Some of them are listed below. These are:

Exercise 1: Retained Hamstrings

To perform this exercise it is necessary to have a thin mat and a person or bar to hold your feet. Then the following instructions are followed:

• Get on your knees with your legs together and your back vertical. It is necessary for a person or bar to hold your feet and keep them glued to the ground so that you can do the exercise that consists of placing your hands behind your back and leaning forward for about 10 seconds.
• After 10 seconds, relax the muscles for 10 seconds and do 10 repetitions.

Exercise 2: Hamstrings with tape

To perform this exercise it is necessary to have a tape that can hold your legs to a pole without running the risk of breaking. Then follow the instructions below:

• Tie the tape to a post and place your legs between the tape and the post at the height of your calves or calves, leaning forward slightly so that it is taut.
• Lay your spine horizontal with your arms drawn across your chest to put more pressure between the band and your muscles. Stay in this position for 10 seconds and then relax your legs by straightening your spine and moving closer to the pole.
• After 10 seconds, relax the muscles for 10 seconds and do 10 repetitions.

Exercise 3: Bent leg with elastic band

To perform this exercise, you only need a thin mat and an elastic band that can be attached to a fixed place. Then follow the instructions below:

• Tie one of your calves or calves to the elastic band and attach the other end of the band to a fixed post.
• Lie face down on the mat and bend your tied leg bringing your feet to your buttocks. Perform this exercise 10 times and then relax the muscle for 10 seconds.
• Repeat this exercise with the other leg.

It is important that the elastic band does not cut off circulation to the leg as it can cause injury.

Exercise 4: Hip Raise

To perform this exercise you only need a thin mat where you can lie down and follow the following instructions:

• Lie on your back on the mat and rest your feet and hands on the floor.
• Raise your hips slightly so that your shoulders are in line with your knees and hips.
• Raise one leg as high as you can and hold it straight for 10 seconds.
• Then return it to the floor, relaxing the muscle for 5 seconds.
• Repeat this exercise with the other leg and do ten repetitions with each leg.

Equipment to work the hamstrings

The equipment required in gyms to work the hamstrings are generally machines called lying and seated leg curls because they specifically target these muscles.

Injuries

The following injuries may occur in the hamstring muscles that may manifest with the following symptoms:

• Strong pain in the back of the thigh.
• Inability to walk or even a fall of the patient.
• Swelling or bruising on the back of the thigh.
• Weakness in the legs

These symptoms should be treated by a physiotherapist or a doctor , who will determine through an examination of the muscle the degrees of distention suffered by the injured person. These can be of different types. Namely:

• Grade 1 or mild strain.
• Grade 2 or partial tear.
• Grade 3 or total tear.

Care

To take care of the functioning of these muscles it is necessary to follow the following recommendations. These are:

• Do stretching and warm-up exercises for these muscles.
• Eat a diet rich in fiber and low in fat.
• Do exercises such as walking, swimming, athletics to strengthen these muscles.
• In case of injury, see a doctor or physiotherapist.
• In gyms, use leg exercise machines under the supervision of a trainer to avoid overstressing these muscles.

Importance

The hamstring muscles are important for moving the body through our legs. Without the correct functioning of these muscles, it is not possible to walk properly and in some cases, it is not possible to stand . For this reason, it is essential to exercise them so that they develop correctly and leg injuries are not generated as a result of lack of physical activity .