Expert: Dianne M. Buxton - 1/6/2009

Question
I was just browsing the site when i saw you answered a girls question about her feet. i was hoping you could help me. I pulled my hamstring in the back of my right leg when i slid out into my right split too fast. I did it in october, but it still hurts from time to time. I was wondering if you had any idea of any exercises i can do to strengthen and stretch it. thanks in advance!

Answer
Hi J. At this point you could add to my previous answer: leg curls.

Lying on your stomach, or standing at the barre.

You would bend one knee, lifting the lower up to touch your butt, or as close to as you can get, squeeze the muscles at the top of the movement, and lower slowly. Start without weights, to make sure you can do (as a start) 5-8 on each side without pain.

If no pain with that, you could add 2 lb ankle weights. Repeat the curls in very slow motion - 45 seconds to curl up, hold a few, and 45 down. Doing it super-slow, you would only do 3 each side.

Stretching the hamstring is done easily by putting one leg up on a chair. Plie on the standing leg, bending forward with the back straight, and leaning gently into the stretch for about 20 seconds. Change legs. Repeat three times each side, altogether.

After ballet class, after strengthening and before stretching, try using a rubber ball (pinky ball). Sitting, put the ball at the top of the hamstring, right under your butt where the hamstring inserts into the sit bone. Press into it, working the ball down the muscle to above the knee. Also use the ball to work out tension at the side of the thigh, down to the knee. You just have to tip over sideways to get pressure on the tense part of the thigh. This really helps to work out tension.

You'll feel a difference when you stretch. If you get aching and soreness in the hamstrings ice them as well, every day.

And of course warm up before class with easy leg swings, easy leg curls (quick and relaxed), kicking loosely front and back letting the weight of the lower leg carry it up into the curl.

I think this should help. If you are experiencing any strong burning pain in the muscles I would see a chiropractor who will check joint misalignments and also perhaps do some ultrasound therapy or other physio therapy too.

All the best, Dianne

Sat. Jan 17th - I just read this post at Deborah Vogel's blog, about hamstrings and flexibility. Thought you would want to read!

http://blog.thebodyseries.com/?p=161