Work-related leg injuries are a common issue among professionals whose jobs require prolonged standing, lifting, or repetitive movements. Hamstring injuries, in particular, can lead to significant discomfort and downtime. Work injury physiotherapy in Edmonton can offer personalized exercise plans and support for those seeking expert guidance. Additionally, WCB-approved physiotherapy provides specialized rehabilitation services to help individuals recover from work-related injuries and confidently resume their daily activities.
What is the Hamstring?
The hamstring is a group of three muscles at the back of the thigh, along with the biceps femoris, semitendinosus, and semimembranosus. It is crucial for everyday movements, including walking, running, and jumping. It makes them essential for activities that require leg strength and flexibility.
Causes of Hamstring Injuries:
Hamstring injuries often result from overuse, improper lifting techniques, or sudden movements that overstretch the muscles. Common causes include:
- Prolonged Standing: Continuous standing without adequate movement can lead to muscle fatigue and strain.
- Repetitive Motions: Repetitive activities, especially those involving bending and straightening of the knee, lead to overuse injuries.
Stay Injury-Free at Work with These Essential Hamstring Exercises
These essential hamstring exercises help to prevent common leg injuries. For effective treatment, consider work injury physiotherapy in Edmonton. Work injury physiotherapy helps to address the specific needs of those recovering from workplace injuries.
1. Hamstring Curls
Hamstring curls are fundamental for strengthening the hamstrings and the muscles at the back of the thighs. These exercises improve leg strength, stability, and overall lower body function. Hamstring curls may performed using various equipment, including a resistance band or a hamstring curl machine.
Steps: Standing Hamstring Curl with Resistance Band
1. Secure a resistance band:
- Wrap the resistance band around the ankles. Ensure it is tight enough to provide resistance but not too tight to cause discomfort.
- Stand upright and hold onto a steady object, like a chair, for balance.
2. Position the knees:
Keeps the knees close together throughout the exercise to isolate the hamstring muscles and ensure effective engagement.
3. Lift the heel:
Slowly lift one heel toward their buttocks by bending the knee, focusing on squeezing the hamstring muscles as they lift. Maintain a controlled movement to avoid using momentum.
4. Hold the position:
Hold the position at the top of the curl for a second to maximize muscle engagement with a brief pause.
5. Lower the foot:
Lower the foot back to the starting position, controlling the movement to ensure the entire range of motion of the muscles gets utilized.
6. Repetitions:
Perform three sets of 15 repetitions on both legs. This repetition range is effective for building strength and endurance in the hamstrings.
2. Romanian Deadlifts
Romanian deadlifts are excellent for targeting the hamstrings, glutes, and lower back. They are beneficial for improving strength, stability, and overall lower body function. Romanian deadlifts may performed using dumbbells, barbells, or kettlebells.
Steps: Barbell Romanian Deadlift
1. Stand with feet shoulder-width apart:
Position the feet under the hips to ensure stability and balance, setting the foundation for proper form and effective muscle engagement.
2. Hold barbell with an overhand grip:
Grip it with palms facing downwards and hold it in front of the thighs.
3. Hinge at the hips:
With knees bent, lower the barbell along the legs, concentrating on pushing the hips back while keeping the back flat. Keep the barbell close to the body to ensure proper form and reduce strain on the lower back.
4. Lower the barbell:
Continue lowering the barbell until a stretch is felt in the hamstrings, avoiding rounding the back and ensuring the chest remains up.
5. Return to the starting position:
Engage the hamstrings and glutes to slowly return to the starting position, focusing on moving the hips forward and keeping the back flat.
6. Repetitions:
Perform three sets of 12 repetitions. This repetition range effectively builds strength and endurance in the hamstrings, glutes, and lower back.
3. Glute Bridge with Hamstring Emphasis
The glute bridge is primarily known for targeting the glutes, but with slight modifications, it can effectively engage the hamstrings. This exercise improves lower body strength, stability, and overall muscle balance.
Steps: Single-Leg Glute Bridge
1. Lie on the back:
While preparing for the exercise, bend the knees and try to position the feet flat on the floor, ensuring proper alignment and stability.
2. Lift one leg off the ground:
One leg is straightened and kept lifted throughout the exercise, while the other foot remains on the floor.
3. Push through the heel:
Drive through the heel of the planted foot to lift the hips toward the ceiling, ensuring the body forms a straight stance from shoulders to knees.
4. Hold the position:
Maintain the position for a few seconds at the top, engaging the hamstrings and glutes.
5. Lower the hips:
Slowly lower the hips back to the ground in a controlled manner.
6. Repetitions:
Perform three sets of 12 repetitions. This repetition range helps build strength and endurance in the hamstrings and glutes.
Strengthen The Hamstrings and Safeguard Against Injuries
Hamstring emphasis can significantly strengthen the muscles and reduce injury risks. For optimal results, these exercises are performed consistently and in proper form. For personalized exercise plans and expert guidance on preventing work-related injuries, schedule a consultation with Next Step Physiotherapy. The experienced team offers work injury physiotherapy Edmonton and also provides WCB-approved services to help people stay strong and injury-free in the workplace. Contact us today to learn more about the services.