Hamstring injuries are often associated with athletes because they are more prone to strain the hamstring muscles. However, a hamstring injury can happen to just about anyone. A hamstring injury is merely a tear in the hamstring muscle. The role of the hamstring is to bend the knee and extend the hip. Signs of a possible hamstring injury are swelling, bruising and pain in the back of the leg. One of the single most effective precautions that prevent hamstring injury is stretching and warming up before physical activity.

Exercise regimen that avoids hamstring injuries

Develop a workout regimen that focuses on strengthening your hamstring muscle group. By building your hamstring muscles, you decrease the chances of having a injury. Use the leg curl machine when you go to the gym. The standing leg curl and lying leg curl are good exercises for building the hamstring. Curl the roller back with your heel facing the leg curl routine to perform the standing leg curl. Perform the lying leg curl by lying on your stomach at the leg curl machine. Place both feet under the padded rollers and curl your legs up backwards.

Hamstring Stretch

Practice warm-ups and stretching prior to all physical engagements. Even if you are not extremely active, it is imperative to stretch your muscles. Lie down on the floor flat on your back. Bend your right leg so that the bottom of your foot is flat on the floor. Raise your left leg slowly until your thigh is making a right-angle with the floor. Ensure that your leg is in a bent position until you have raised your leg as high as you can. Unbend your leg and support it with your hands if you need to. Hold this position for about 15 seconds. Perform this same routine with the other leg.

Avoid injuries while exercising and being active

Take a light jog or run before you begin to go full force into your workout. Performing aerobic exercises like running is a way to warm the muscles up before you begin to get into your activity. Overworked muscles also cause hamstring injuries. It is crucial to know your physical limits. When you feel pain in your muscles, then you should stop and cool down.

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Time to Run