Our Strength and Conditioning Coach Phil Doyle has put together some exercises which can help you strengthen your hamstrings.
The hamstring is comprised of three muscles; semitendinosus, semimembranosus, and bicep femoris at the back of the thigh. Its main job is to bend the knee, aid extension of the hip, and deceleration of the lower leg when it swings forwards in running and other movements.
The hamstrings are usually injured while running fast and overstretching the leg, (Bryan et al, 2010).
If you have injured your hamstring the symptoms are usually a sudden sharp pain in the back of the thigh. You may feel a popping sensation with a more severe tear.
Foam Roll Hamstring
Sit on the hard surface and put a lacrosse ball / Foam Roller underneath your hamstring. Put some weight over the area and roll your body over the ball. If you find a tender spot, keep the ball in position then extend and flex your knee.
Hamstring Bridge On Med Ball With Double Leg Curl
Start laying on your back with knees bent at about 90 degrees, arms at sides and feet about hip-width apart on a swiss ball, lift your hips off the floor so that your body forms a straight line from your knees to your shoulders while contracting your glute muscles and drawing your abdominals in.
Hamstring Bridge On Roller With Single-Leg Curl
Start laying on your back with knees bent at about 90 degrees, arms at sides and feet about hip-width apart on a swiss ball, lift your hips off the floor so that your body forms a straight line from your knees to your shoulders while contracting your glute muscles and drawing your abdominals in. Then take one leg off but keep it as low as possible rather than high like in the video.
Start with the bar in your hands, feet hip-width apart hinge at the hip maintaining a neutral spine lower the bar towards the floor stopping just below the knee, then drive the hips forward and return to the starting position.
For more information about a Hamstring Conditioning Program
If you would like additional information about a Hamstring Conditioning Program or to discuss how we may be able to help with strength and conditioning, please contact us using the form below and we will get back to you as soon as possible.