Like many sports injuries, a torn hamstring can be debilitating and result in a backslide in training. Taking good care to avoid this type of injury will go a long way in maintaining your ability to continue training and performing at your peak level. Simple stretching exercises and proper nutrition combined with proper training regiment will not guarantee that you'll never injure your hamstring, but will give you every advantage you need to reduce the chance of injury.

Stretching

Proper stretching before any sort of exercise is crucial, but what is often overlooked is the proper stretching during and after exercise. Do a very light warm up walk for a block or so before you begin to stretch. This will help prepare the body for exercise. The primary cause of hamstring injuries is a result of the fact that the area is relatively inflexible. Stretching before, during and after workouts will increase the flexibility of the muscle group and thereby decrease the chances that it will be pulled or torn. When you stretch, stretch gently. A wider range of motion and flexibility is not going to come overnight. Do not be impatient as you could do more harm than good by trying to force things.

Strength

One of the major cause of most pulled and torn muscles body wide is a lack of strength conditioning of the muscle. As such, in addition to your normal stretching routine and workout, do some strength conditioning of the muscle area you are concerned about. Strong muscles are less likely to wear down to a point that they suffer from pulls and tears. When you do strength conditioning, be sure to exercise the bordering muscle groups as well. The body tends to compensate for weaker muscles by overworking stronger ones and you can reduce this strain by making sure your entire leg is stronger.

Nutrition

Above all, remain hydrated. Water makes up the majority of the body, and depleting that water supply while you are exercising has several negative effects on the body's chemistry. One of the effects of dehydration is to make your chemistry acidic, which is the primary cause of cramping. Maintain a balanced diet with all the necessary proteins and nutrients needed to maintain healthy muscle growth. Muscles tear and regrow naturally during and after exercise. However, if muscles do not have the nutrients they need, they won't heal correctly and that can lead to serious muscle damage.

Source:

DrPribut.com

back-exercise-and-pain-relief.com