Dynamic Hamstring Warm-Up Sample Program

Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time. A dynamic warmup is ESSENTIAL for all athletes to prime their body for any activity, especially after recovering from a hamstring injury. This video demonstrates a collection of dynamic movements to adequately warm-up the hamstrings, improve hip flexibility, and promote proximal stability. Shout out to @dr.nicolept for her triple threat lunge - one of our favorite movements we prescribe to all of our athletes. “Proximal stability promotes distal mobility.” Neuromuscular control of the lumbopelvic region is absolutely imperative to all lower extremity biomechanics, especially to optimal hamstring function during normal sport activities. Improving performance of the proprioceptive system at differing joint angles and body positions is key. This can be accomplished through technique-based exercises, balance drills, and plyometric exercises. A neuromuscular control program “aims to stimulate the proprioceptive pathways and the processing of such information, with planned and unplanned movements, and, through repetition and practice, alter the neuromuscular response and allow adaptive changes to occur.”
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