Prevent pulling hamstrings...?

Nike_Jumpman_2333 · Dec 5, 2007

About 2 weeks ago i played some backyard tackle football... And i was one of the fastest out there so i was running pretty hard, much harder than i usually ever do. (i usually only play basketball, which is obviously less sprinting than fball)Well i was going deep and running all out most plays and i stretch regularly and i even did right before i played...

During the end of the game my hammys got really really sore, it just felt they usually do after i do some sprinting/running hard....

But it started getting a little worse till the end of the game

The next several days they were so sore i came to the conclusion that i probably strained/pulled them.

Well about 1 week later they were almost all healed upso i figured i'd run a little, well i was playing basketball and did a few full court semi sprints, and they started hurting pretty bad again.

Another week later (today) theyre about 98% but i ran yesterday again for the first time since last time i hurt them and took it easy because they had a feeling like they could definitely strain again if i sprinted too hard...

Anyways my point is, I've been trying to get serious about my body lately, and heavy running is a must because i eat a ton.

I do a lot of stretches (hammys, calves, quads, sides of my legs whatever thats called) and they dont seem like theyre helping much.

I do about 15 seconds of hard stretching each leg's muscle....

What else can i do if anything to not strain my hammys again?

Or what else should i do?

Thanks for the help!

flexmaster · Dec 5, 2007

a good warmup is a MUST before running. here is something i would recommed before playing:
15yds of:
high knees
buttkickers
frankenstiens (walk tall, big chest, alternate kicking a straight leg in front of you)
walking quad stretch (step, reach back and grab an ankle, then step, grab the other ect...)
standing hip flexor and rotate to lateral lunge
arm swing to toe touch
carioca down and back (also called the grapevine)

you are also not stretching each muscle long enough, hamstrings can be stretched pretty quickly, but other muscles need about 45 seconds. do your stretching AFTER your running or sports. also, dont forget to stretch your glutes and low back.

heavy RDL's could possibly be contributing as well. if you're playing sports pretty often back off on the weight of your RDL's a little, stick right around 135lbs. you use your hamtrings a TON in running ince they cross both your hip and knee joint, so pay attention and take care of them. warmup well, and cool down properly.

oldfella · Dec 5, 2007

I agree with flex here. i think you need to pay a bit more attention to warm up and stretching. make sure you do a good serious warm up, then give it all a good stretch out. Should def see improvement here.

Good advice there flex