How to Stretch Your Hamstring to Avoid Injuries: A Complete Guide
In the world of endurance sports, femoral muscles They are protagonists both for their importance and for their vulnerability.
Did you know that these muscle injuries represent one of the most common problems among triathletes due to their high level of demand?
Understanding how to care for them is key to long-lasting, injury-free performance. One of the key muscle groups in this balance is the femoral, located at the back of the thigh.
This muscle is not only essential for knee flexion and hip extension, but is also a common focus of injuries if proper attention is not paid.
In this article, we will explore how care for, stretch and strengthen this region to optimize your performance and prevent discomfort.
Why Are Hamstrings Prone to Injury?
The femoral muscles, including the femoral biceps, semitendinosus y semimembranosus, are some of the longest and most powerful in the human body.
Its importance lies in its connection with the posterior muscle chain, which includes the lumbar area, the glutes and the lower leg.
This muscle group is essential for explosive movements such as sprinting, squatting or lifting weights from the ground. However, it is also very susceptible to injury due to:
- Muscle shortening: Sitting for many hours a day can cause the hamstrings to become “lazy” and stiff.
- Sports overload: Sports such as football, which involve repetitive movements such as kicking the ball, contribute to muscle shortening.
- Lack of mobility in the posterior chain: Stiffness in the lower back or thoracic area can increase stress on the hamstrings.
- Overtraining: Sudden changes in workload or excessively repetitive training can cause tendinopathies, contractures or more serious injuries.
How to Stretch the Hamstring to Avoid Injuries
El stretching It is one of the best tools to prevent hamstring injuries, but it must be done correctly. Here are some key tips:
Basic Stretching Technique
The classic femoral stretch involves lean forward with legs extended. Although it is simple, it is essential to avoid arching the lower back or straining the back.
A useful trick is to keep your chest up and “stick out” your glutes to ensure that the work falls on the muscle and not on the spine.
Additional Recommendations
- Be constant: Stretch at least 3 times a week for 20-30 seconds per repetition. For example, spend a few minutes after each training session doing basic stretches. A practical example is to lean forward with your legs extended and hold the position while feeling the muscles lengthen. You can alternate with dynamic stretches such as controlled leg swings to complement the routine. Occasional stretches will not produce significant results.
- Incorporates other muscles: It also works the calves, soleus, glutes and back to release tension from the entire posterior chain.
- Active mobility: In addition to passive stretching, it includes mobility exercises to activate the central nervous system and related joints.
Deadlift: Strengthen and Stretch at the Same Time
El dead weight It is one of the most complete exercises for working the hamstrings. However, it is crucial to avoid common mistakes such as arching the back, using too much weight from the start or not maintaining a neutral position in the spine, as these can increase the risk of injury.
This hip hinge movement not only strengthens the muscle, but also stretches it in its eccentric phase. This makes it an ideal choice for those looking to prevent injury while gaining strength.
How to do it correctly?
- Initial position: Place your feet shoulder-width apart, with a barbell or weights in front of you.
- Movement: Bend your knees slightly as you move your hips back. Keep your back straight at all times.
- Load: Lift the weight to thigh height and return to the starting position with control.
Tips for Beginners
- Start with light weights and gradually increase the load.
- Use smaller diameter discs or steps to increase the range of motion if you are looking for a greater stretch.
- Consult a coach if you are unsure of your technique.
Comprehensive Plan for Femoral Care
Taking good care of your hamstrings requires more than just occasional stretching. Here's a basic plan to keep this area in top condition:
1. Proper Warm-Up
Before training, spend at least 5-10 minutes warming up with dynamic movements that include lunges, light jumps, and hip mobility exercises.
2. Strengthening
In addition to the deadlift, it includes exercises such as:
- Machine hamstring curl.
- One-leg glute bridges.
- Deep lunges.
3. Regular Stretching
Spend at least 10 minutes at the end of each training session stretching your posterior chain.
Stretching after a workout is more effective because your muscles are warm, which improves their elasticity and reduces the risk of injury during exercise. Not only will this reduce muscle tension, but it will also improve your flexibility and posture.
4. Rest and Recovery
Make sure you have rest days and consider complementary therapies such as sports massage or physiotherapy sessions if you experience persistent discomfort.
Conclusion
Proper hamstring care is essential for any athlete, especially triathletes who face high physical demands. Implementing a routine that combines effective stretching, progressive strengthening, and mobility work can make the difference between a successful workout and an unexpected injury.
