As the marathon season begins to wind down, many runners have had an increase in their weekly training mileage. This uptick in mileage can lead to an increased incidence of injury or pain as the body may not be strong enough to accommodate your new routine. Proper training can help reduce your risk of injury and improve performance alike. The following hamstring strengthening exercises are a perfect fit for runners.
The Importance of Hamstring Strengthening for Runners
Hamstrings play a significant role in running; they pull the leg from the ground while gravity and your own forward lean help move the opposite foot forward. The hips are another vital muscle group for running; they work to keep single-leg stability during the time when you have one foot on the ground. However, the hamstring is the primary muscle responsible for the pull action. The Pose Method of running suggests that you strengthen both your hips and hamstrings at least once a week with 3-5 sets of 10-20 repetitions increasing as tolerated.
Hamstring Bridge with Curl
The hamstring bridge with a curl is best performed with a therapy ball. To begin, lie on your back with your heels resting on top of the ball. Then drive through your heels using the back of your leg to elevate you off the ground. Once you are in the lifted position, bend your knees and then straighten them back out. After your legs are straight again, you can lower back to the ground slowly.
Nordic Hamstring Curl
The Nordic hamstring curl is often enacted with a partner though you can execute this hamstring exercise alone. This exercise is performed by the participant kneeling on the ground with their legs fixated, usually by someone else holding their feet to the ground by their heels. The participant then slowly lowers to the ground; this action uses your hamstring in an eccentric manner. Eccentric contractions occur when the muscle length increases, which may be challenging but is also a great way to build up muscle strength. As the participant lowers to the ground, they can use their arms to catch themselves towards the bottom of the action.
Incorporating these hamstring exercises into your workout routine is incredibly beneficial for runners. If you are having trouble with executing these exercises or experiencing pain while running, you should seek the advice of a physical therapist to make sure you are targeting the correct muscle groups and performing the exercises correctly. When addressing running injuries, physical therapists will examine each individual and tailor the treatment to their exact needs of strength, mobility, and endurance. The knowledgeable PTs at SET Physical Therapy are always available to answer any questions you may have. Reach out today to set up an appointment!
