Top 3 Hamstring Exercises for Soccer Players to Avoid Tightness and Pain

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I’m here today to talk to all you soccer players out there who have hamstring issues. So if you’re a soccer player struggling with hamstring tightness or straining your hamstrings regularly, we’re here to show you the top three stretches you can do to avoid hamstring strain.

So first off we want to look at some dynamic stretches to help you move better and warm up for the game. So what we’re going to demonstrate on the video here with our young soccer player is a dynamic hamstring sort of butt kick or heel kick up, so give us a show. Little heel kicker and lean forward and do a little jog, run, yeah, good, then turn around and come back.

So usually we do a good warm up with our butt kickers to get the hamstring working and then we want to do more of a dynamic stretch. We’re going to work on opposite arm and leg kicks and try to get a little bit of mobility through our hamstrings so it’s warmed up and moving better.

Now we’re ready to play the game and after the game we’re going to do a stretch, a more prolonged stretch to actually work on lengthening the muscle after it’s exercised. So we’re going to bring our foot forward, pelvis forward in front and stretching forward, keeping your back tall. What’s most important with this is to keep yourself facing your foot and your toe pointing straight up to the ceiling with your back straight.

When you’re holding these stretches, usually I’d have you hold them for about 30 to 60 seconds and repeat each side a couple times. So switch legs, point straight ahead, nice and tall, hold for 30 to 60 seconds and a couple times each side. So there’s our three quick hamstring stretches top help you hopefully to avoid injury on the soccer field.

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