PREVENTION OF HAMSTRING STRAIN IN ATHLETES

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Hamstring strains usually occurs during maximum sprinting, when resisting knee extension, when the muscle is close to its maximum length and eccentric power generationis at its maximum. An important risk factor is poor warm up. Other factors include reduced range of motion and poor strength. If the hamstring muscle are weak in relation to the quadriceps muscle, the risk of hams injuries is also increased.
HOW TO PREVENT HAMSTRING INJURIES:
1)WARM-UP:- Start with hamstring streching to prepare muscle for maximum effort. During warm up before any single training session and match especially before sprinting or shooting exercises, strech the hams.
2)FLEXIBILITY TRAINING:-  Again strech the hams to provide increase range of motion in the hip joint. If the range of motion is limited, strech the hams muscle regularly for 5-10 min at a time, at least 3 times a week during the preseason period and twice a week during the competition season.
3) STRENGTH TRAINING:-  Begin with ECCENTRIC strength training to hold the descent as long as possible, to achieve maximum eccentric strength of hams. Perform eccentric training regularly at least 3 times  a week in preseason and twice a week in competitive season

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