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Preventing Hamstring PullsIt is always better to prevent hamstring injuries rather than try to fix them after they happen, however that is not always the situation. A hamstring pull can be difficult to prevent as your major symptoms may start long after you've had the condition. In any case, there are a number of things you can do to keep yourself healthy and prevent further damage.  Maintain a strong and proper posture, and wear proper footwear and gear for your activity. This will ensure your body is properly aligned, and will prevent against slouching or bad form which will make you more prone to injury. Your equipment should be comfortable and provide enough padding (knee or thigh pads), and your shoes should provide sufficient sole stiffness and arch support. Avoid doing too much to soon to give your body an opportunity to build up its endurance. This is especially important when participating in a new activity. Gradually increase your participation to prevent overstraining your muscles. Always warm up your muscles (especially your leg muscles) before working them to prepare your body and to raise your body temperature (15-20 minutes is the recommended time). Recovery from your activity can be enhanced by doing a Always warm up your muscles (especially your leg muscles) before working them to prepare your body and to raise your body temperature (15-20 minutes is the recommended time). Recovery from your activity can be enhanced by doing a cool down to lower your body temperature and relax your muscles. to lower your body temperature and relax your muscles.  Always learn the proper form and techniques for your activity to help prevent injuries. If you are suffering from hamstring pain, listen to your body and decrease, modify and/or avoid any activities or motions that cause pain and irritation (quick stopping/starting, turning, running or jumping, as well as participating on uneven terrain). Also, train on a variety of surfaces. If you are required to perform these motions at work or play and cannot avoid them, make sure you take frequent breaks and rest to prevent fatigue and pain.  To stabilize your hamstring and leg area, and increase your range of motion, maintain and build your strength, stability and flexibility of your hamstring, leg, gluteal, pelvis, low back and core body muscles. Light weights, exercise bands and balls are very beneficial for strengthening your lower body. Procioceptive training (core balance training) and plyometrics (exercises to develop strength, speed and agility, such as jumping or bounding movements) are also an excellent addition to your exercise routine. Yoga, tai chi, or a daily stretching routine will help to keep your muscles and joints supple (avoid sudden twisting and turning motions). A regular exercise program that focuses on total body fitness and includes low-impact aerobic activity at least 3 days per week, such as walking, swimming or biking will help to keep you healthy overall and will strengthen your body to prevent against further hamstring injuries  Proper food and fluid intake prior to and/or during activities will ensure you have enough energy and will help to prevent against fatigue. Ensure you avoid dehydration which can lead to muscle cramping. Weight loss and/or weight maintenance involves eating a balanced diet full of protein, complex carbohydrates, fats, vitamins, minerals, phytochemicals and antioxidants which will help support a healthy system. If you gain just 10 pounds, your joints must bear from 25 up to 100 pounds extra, which can add unnecessary stress to your body. Limiting your caffeine, alcohol and nicotine consumption will also improve your health.  Ultrasound therapy can be performed at home with a portable ultrasound device. If you have symptoms or are recovering from a hamstring injury, using ultrasound on a regular basis before your activity or throughout the day will help relax your hamstring muscles, tendons and tissues, and prepare you for action, reduce scar tissue, and help diminish pain and inflammation.  If you suffer from mild inflammation or pain after certain activities or movements use ultrasound therapy when you complete the activity and then rest and elevate your leg. You can also use analgesic or anti-inflammatory medication for pain relief if required. If you have been given a treatment plan by your health professional, make sure you adhere to it to ensure pain free living. In general, people who are committed to their therapies and exercises will have the best medical outcomes.
| Dear MendMeShop, I have adhesive capsulitus and supraspinata calcification. I was advised by the specialist to rest the joint and let it heal itself with little to no recommendation re exercise (say 6/12/18 months!!!). After seeing an osteopath and researching the internet I saw your site re ultrasound and asked my physio his opinion. He loaned me a commercial unit and after three days treatment (three times per day) with exercise in the shower my inflammation was reduced and range of movement radically increased. Hence the order from Mendmeshop and I have used the Ultrasound unit since receipt. I am now back at golf with no pain from the golf swing and virtually full range of motion of the arm. Have also used to radically reduce soft tissue soreness around the ankle bone and knee hence I am very pleased with the Mendmeshop Ultrasound unit and the service provided by Mendmeshop prior to purchase. I bought two and I am taking the second unit across the country for my sons Xmas present as he has used Ultrasound to help with back problems. Rating: Paul Lea           | ||||
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