Hamstring Stretch

Here are some resources about running terrain:
Ground Forces
Running Review
Jogging Tips: What’s The Best Terrain To Run On?


Exercise of the Week: Hamstring Stretch
This week's exercise is the hamstring stretch. Your hamstring is the muscle located on the back of your leg, from your knee to your butt. This is the muscle that is most commonly injured as a result of running.

There are several ways to stretch your hamstring. The best way, according to my sports massage therapist, is shown in the picture above. Lay on your back bending one leg at the knee with your foot flat on the ground. Loop a jump rope or elastic band around the ball of your other foot. Straighten your leg and pull it up as far as it will go without causing the trunk of your body to move. Hold the stretch for ten seconds, then switch legs. Do the stretch on each leg five times for a total of ten stretches.

Often times you will not have a jump rope available to do this stretch and/or the ground may not be condusive to laying down. Typically, you will find me stretching more like the picture below. Rest your ankle on a stationary object around waist level. Lean down toward your toes, making sure to keep your back straight.