How to Stretch a Muscle Spasm in Your Hamstring
Hamstring cramps are a common ailment and can be caused by many factors. Long days sitting at a desk can make individuals more prone to hamstring cramps, especially when they participate in athletic activity. As a large muscle and one key to mobility, a hamstring cramp can be particularly painful and debilitating. When a hamstring cramp strikes, follow these steps to stretch out the muscle and prevent an occurrence.
Instructions
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Stop, Stretch and Prevent
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Cease physical activity immediately when experiencing a hamstring cramp. This may seem obvious, but those who try to "fight through it" may provoke a more serious injury. A cramp is an involuntary and intense contraction of the muscle. The shortened and tight muscle is susceptible to tearing and ligament damage if stressed further.
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Sit down on the ground with the cramping leg straight out and toes pointed up to loosen and stretch out the cramp. You may extend the other leg or fold it up, placing the bottom of your foot against the knee of the extended leg. Lean forward gently against the pulling of the cramping muscle. Start slowly to avoid tearing. Lean deeper into the stretch as the muscle relaxes. You may pull yourself down over the knee holding on to the back of your leg or your foot if comfort and flexibility allow. After the cramp has passed, continue to stretch the muscle for several minutes to prevent another onset.
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Lower the risk. Not all cramps are avoidable, but there are things you can do to lessen the number and severity of cramps that you experience. If you spend long amounts of time at a desk, periodically take breaks to walk around and stretch. Always stretch prior to and after exercise. Finally, maintain healthy hydration and diet. Dehydration, as well as lack of potassium, calcium, sodium or magnesium in one's diet, can lead to more frequent cramping.
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