We get it; getting fit is not the easiest thing in the world to do. It takes hard work and dedication to reach your health goals. So, if have been living an active lifestyle, or are on your way to beginning one, the most unfortunate thing that can happen to you is a pulled hamstring.
To avoid this painful and hindering injury, this article will be covering the 5 best exercises to strengthen weak hamstrings and recover from previous injuries. It should be noted that all of the following exercise can be performed with body weight to start, but, consider adding weights for maximum effects. Remember to perform each workout for 3 sets of 60 seconds with 20 seconds of rest.
How to treat a pulled hamstring
1. Alternating Lunges
Alternating lunges are one of the most effective leg workouts around. Not only can they help to strengthen large muscle groups like the hamstring and quad they can also help with smaller muscle groupings in the ankle and hip. This exercise can be performed as a pre-workout stretch or as a stand-alone leg exercise.
When performing alternating lunges stand with feet about 6 inches apart, then beginning with either your right or left leg take an exaggerated step forwards (about 3 feet). Then lower your body by bending your knees until both knees from a 90 degree angle, hold for 2-3 seconds and then stand bringing your back leg forward. Repeat this motion for each leg in alternation for 30-40 yards.
2. High knees
High knees are an excellent exercise to increase stride range and flexibility in the legs. They are also a perfect warm up exercise to increase heart rate and promote fat burning. To perform this exercise stand with proper posture (shoulders back, head up, and eyes forward) and your feet shoulder width apart.
Hold your arms out with a 90 degree bend in your elbows and your palms facing down. Raise your legs in an alternating marching motion; hold each knee when it meets your palm for a count of 1-2 seconds.
3. Wall-sits
Sweating and siting don’t seem like words that describe an exercise but wall sits are the best for anyone looking to strengthen or treat a pulled hamstring. This exercise is very simple to do and be done anywhere.
First find a flat and sturdy wall, then stand with your back and gluts pressed against the wall, lower your body by bending your hips and knees until your knees are at a 90 degree angle in a seated position. Hold this position for at least 60 seconds.
4. Pilates leg pulls facing down
This exercise is perfect for both hamstring and glutes. To perform pilates leg pulls kneel on all fours, beginning with your dominant leg extend and raise leg until it is parallel with you back hold for 3 seconds then lower leg to starting position.
5. Jump squat
Jump squats are one of the most versatile and beneficial leg exercises there are. Not only do they increase the overall strength of your legs they also increase the response time of fast twitch muscle groups and optimize the nerviest system for quick reaction. Jump squats are the perfect exercise for athletes and non-athletes alike.
To perform this exercise stand with your feet shoulder width apart and lower your body by bending you knees and hips simultaneously. Once your hips are parallel or below the 90 degree bend in your knees explode up in to a dump, land with feet shoulder width apart and repeat.
With these 5 exercises you will greatly decrease the risk of hamstring injury, or any other leg injury for that matter. Remember to stretch and warm up properly before starting this routine as to avoid causing or furthering any injuries.
For more on the 5 five exercise to help heal hamstring injuries visit Fitness Republic.
