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How to Protect Against Hamstring Strains

Hamstring strains are common injuries, especially among athletes. The hamstrings are a group of three muscles that run down the back of your thigh, and a strain occurs when one or more of these muscles gets overstretched or torn. This can cause pain, swelling, and a reduced ability to move the leg.


Here's how you can protect against hamstring strains:


  • Proper Warm-up: Always warm up before physical activity. Gentle jogging or dynamic stretches can prepare the muscles.

  • Stretch Regularly: Focus on hamstring, quadriceps, and calf stretches. Hold each stretch for at least 30 seconds.

  • Strength Training: Strengthening the hamstring and surrounding muscles helps provide better support. Consider exercises like leg curls and deadlifts.

  • Avoid Overexertion: Listen to your body. If you feel fatigued or strained, give your hamstrings a break.

  • Proper Technique: Whether you're running or lifting, proper form reduces stress on the hamstrings.

  • Wear Proper Footwear: Appropriate shoes for your activity can reduce strain on the legs and hamstrings.

  • Consider Professional Guidance: A fitness trainer or physiotherapist can create a customized prevention program.


Protecting against hamstring strains involves understanding the risks and implementing a combination of warm-up, stretching, strength training, and attention to technique. Being mindful of these measures can go a long way in keeping your hamstrings healthy and functional.


Always consult a medical professional if you experience signs of a strain or need personalized guidance.


Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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