Category: Sports Injuries

Shin Splints are something that most people experience at one time in their lives. This is especially common if you’ve been out of the fitness game a while. Picture this, you have made the effort to get outside (or to the gym), you’re having a good (ish) time enjoying running or jogging again, then, after so long, you suddenly feel a sharp shooting pain in your shins with every stride.

Why is that? Well rest assured, a lot of people experience this and there are some good ways to prevent shin splints before you have to lob an ice pack onto it. We’ve also compiled some helpful tips on the causes and treatment of shin splints for those suffering now.

What are Shin Splints?

Officially, shin splints are known as ‘Medial Tibial Stress Syndrome’, but that’s a mouthful so we’ll stick with shin splints for now. Medial Tibial Stress Syndrome can mimic the pain of Compartment Syndrome, most commonly found in runners. Read runnersconnect.net’s guide on Compartment Syndrome..

Shin Splint Symptoms

Shin Splints can come in all forms of pain. Healthline lists several symptoms on their website. Shin Splints are pain that goes along your Tibia (the largest bone in the front of the lower part of your leg). It can be a dull ache in and around your Tibia which will develop during and after exercise. Muscle pain around the lower leg and your feet feeling numb & weak also. 

Who is at Risk of Getting Shin Splints?

Risk factors are higher in runners/joggers, dancers/athletics and army/military recruits. Runners and walkers are especially at risk when there are pavements or tracks that aren’t level – even people with flat feet or overly high arches are at risk!

Additionally, those that participate in football, weightlifting, running or swimming and have time out from exercise and immediately resume their activity at their previous level of intensity tend to suffer more pain. This is because the lower body and leg muscles are under immense pressure, either continuously or instantly.

What Causes Shin Splints?

Shin splints are caused by tired or inflexible calf muscles putting too much stress on tendons, which become strained and torn. Whilst not listed as a common contributor to shin splints, immediately picking up a sport that involves a lot of leg work, and pressure on your lower body can have bad effects on your tibia. 

Typically, shin splints go away with rest, ice and time but they can rapidly return if you aggravate the injury without the proper recovery time and method. They can even return by lowering the intensity. The best line of defence is to try and prevent them before they occur.

How to Prevent Shin Splints

If the thought of shin splint pain is making you anxious about running or exercising again, there are a number of ways to ease the pain:

Record yourself and review your technique

Record and watch your running technique or how you exercise via video. This is a great way to analyse what may have caused your previous shin injury. Sometimes having a heavy foot, or jogging unevenly can have a big effect. A little change to your technique could be the way to solve your shin splints altogether. However, this isn’t guaranteed, although it can be a way to reduce the chance of developing the dreaded leg pain.

Use insoles to soften the impact on your shin bones

Arch Support is another good way to prevent shin splints, especially if you have flat arches. Whilst arch supports are good, using shock-absorbing insoles whilst undertaking these activities will have undeniable benefits. This is due to the soles taking the impact that your leg would usually have.

Don’t over-pace yourself!

One mistake that people tend to make after taking time out of exercising is that they try to jump straight back into the level of fitness that they were at before.

If you are running, running at the same speed as you did before over the same distance will put unwanted stress on your muscles and bones, which can lead to a running injury – likely shin splints. Overdoing activities that have high-impact over a long period of time will overload and overwork the shin area. 

Another good rule of thumb for runners is that you should replace your shoes every 350-500 miles.

Vary your fitness activities

Choosing a different way to get active again before you move back to your chosen activity is a great way to prevent shin splints. In fact, sports such as swimming or riding a bike will not place anyway near as much pressure as running or dancing would. Once your body is moving again, then slowly get back into your chosen activity.

If you’re a dancer, you could try dancing on a softer surface, have a look at our exercise mats – they may be perfect for you.

Strengthen your muscles first

Doing a leg workout is a great way to prevent shin splints. Certain exercises will strengthen your lower leg muscles which will also prepare your body to deal high-impacts.

MUSCLE BUILDING EXERCISES

• Leg Press

The leg press where you push the resistance away from yourself using your legs. The leg press works all kinds of lower body muscles and Leg Press refers to the exercise itself or the resistance machine you use to perform the exercise at the gym.

• Box Jumps

A plyometric move which strengthens your muscles in your lower body such as your calves and glutes. Not only are they good for cardio, they burn calories and help build the muscles in our legs. However, one recommendation we have for people who have shin splints is to step off the box not jump off. This is because if you jump off your leg will have more impact with the ground.

• Lunges

An exercise which is performed but using a single leg. Lunges help you develop strength in your lower body, and it is easy to perform as it is a great beginners exercise.

• Squats

Squatting is when you lower your hips and stand back up. It works most muscles in your legs and it is known as one of the most gruelling workouts you can do at the gym – most people either love it or hate it, there’s no in-between.

We have a wide variety of free fitness plans in other blog posts which you can find here. However, with shin splints you may not want to go back to the gym so why not check out the best home workouts or even the best kettlebell workouts for a full-body workout with just one piece of equipment.

Check out or fitness equipment that will help you do the weighted exercises you want.

Warming up properly is always a good way to prevent injury no matter what. Going back to William. A Morris MD says that the best exercise for shin splints is to strengthen the calf muscle by placing your toes on the edge of a curb and after transferring your weight to one side of your body, lower yourself to the ground then up back onto the curb.

Shin Splint Treatment

The shin splints page on the NHS website says that there a several recovery factors you should follow when trying to recover from the injury.

USE PAIN RELIEF AND REDUCE THE INFLAMMATION

Firstly, you should take either paracetamol or ibuprofen to ease the pain around your leg. If the pain still persists, then either put an ice pack or frozen veg on the affected area for a maximum of 20 minutes every 3 hours.

GENTLE EXERCISE

Once the pain has gone away, make sure that you are exercising more gently, perhaps by taking up swimming or bike riding – this would massively reduce/wipe away the pain you feel afterwards. If you suffer, make sure that you are warming up properly before exercise and stretching your muscles afterwards and always choose the right shoes.

REDUCE YOUR INTENSITY

A few things you should not do is continue playing the sport you were playing at the same intensity (unless you like shin splints). It’s advised by the NHS to first start another less-impact sport then build up your fitness again before you go back into another sport at high-intensity.

COMPRESSION SOCKS, BANDAGES AND ROLLERS

Several other good ways that you can have short term relief from shin splints is by using a foam roller and wearing elastic compression bandages. Both of these items are widely available on Amazon.

How Long Will I Have Shin Splints For?

According to Medicineplus.gov, shin splints can take up to 6 months to heal, so it is very important to not injure yourself again by overdoing it during this period. For up to two weeks, rest your legs and only do walking that you do regularly during this time period.

After two weeks, if the pain is gone, you can begin exercising again. Just make sure that you start off small and slowly increase it so your body can keep up so the impact activity can’t hurt you.

When Should I See A Doctor about my Shin Pain?

Sports Medicine has come a long away, but I don’t think a protein shake is going to be able to fix this. If you have had long term shin splints and want to receive more health information then you should see your local doctor or GP. The reason why you should see a doctor is that over time, shin splints can either develop into a stress reaction or a stress fracture.

You can use this NHS tool to find your local GP service in the United Kingdom.

Damaging your Rotator Cuff can be one of the most painful and inconvenient injuries around. Typically, most mild pains will go away over time. That may be the case, but damaging a Rotator Cuff could spell some bad news for movement, muscles and tendons.

What Is A Rotator Cuff?

Physiopedia says Your Rotator Cuff is made up of four muscles and tendons which helps you keep your shoulder stable and enable you to move your arm in any way you would like. The four muscles that make up the rotator cuff are the ‘supraspinatus muscle’, ‘infraspinatus muscle’, ‘teres minor muscle’ & ‘subscapularis muscle’.

The group of four muscles and tendons help stabilize the shoulder and aid in movement. Every time you move your shoulder, you are using your rotator cuff to stabilize and help move the joint.

Like most muscle/joint injuries, it can occur during older age due to wear and tear throughout the body. However, it is one of the most common injuries around with strains, tears, bursitis and tendinitis being one of the most common injuries. A shoulder injury is very common and you can read the difference between complete tears of just light damage to the rotator cuff muscles and the shoulder joint.

What Can Cause A Rotator Cuff Injury?

As mentioned above, when you damage your rotator cuff, it can fall into one of three different categories. All in different ranges of shoulder pain and the range of motion which your shoulder blade can do, while you are injured.

When you strain or tear your rotator cuff, this is caused by overuse or an acute injury. Whether it’s from wear and tear or you can overstretch and strain the muscles, or tear the muscles partially or completely. You can also strain or tear your rotator cuff by falling, accidents or other sudden movements which result in pretty immediate and moderate pain.

Goalkeepers and Tennis players are at risk of this because of their dependency on stretching their arms and shoulders in their roles. Seek immediate medical attention for rotator cuff tears.

Bursitis’ are fluid-filled sacs that sit between your rotator cuff tendons and the bone in and around the tendon. Bursitis is caused by inflammation of the bursa and is another common rotator cuff injury.

Tendinitis is rotator cuff injuries which are caused by excessive overuse, thus leading it to become inflamed. People who constantly heave overhead motions with their arms are at most risk of developing this injury, such as painters.

Rotator Cuff Injury Symptoms

Typically, rotator cuff injuries carry a tremendous amount of pain. These can include:

• Avoiding certain activities because of pain or the fear of pain
• Losing the full range of movement within the shoulder
• Difficulty sleeping on the injured cuff, 
• When reaching overhead, your shoulder is in pain
• General shoulder pain, which can worsen at night
• Your affected shoulder progressively getting weaker

Whilst these are general & common injuries which you should seek advice straight away. They can be attributed to years of wear and tear on the shoulder cuff which means you could have a damaged shoulder cuff for months or years in advance before you display any symptoms.

Should I See A Doctor About My Rotator Cuff Injury?

Depending on the severity of the pain, you should see a physio or a doctor after about a week. However, if the pain is unbearable, consult medical advice immediately.

As our shoulders rotating are a huge part of our lives, doctors take it very seriously. After looking at your medical injury history, they will give you a physical examination and different types of scans to diagnose the injuries. They do this because they are determining whether your injury has a higher risk for a degenerative condition.

While you’re at the doctor’s, they will also check the range of motion and the strength of your arm/shoulder. This is because they can then check the severity of the injury and rule out other injuries you may have picked up, such as a pinched nerve.

When using scans, the doctors can use them to identify any small bone spurs/growths rubbing against your rotator cuff, which can be causing the pain and inflammation of your tendon. Magnetic Resonance Imaging (MRI) or Ultrasound scans can also be used to determine whether you have, and to what extent your shoulder is damaged. These scans are good because they can find tears in the muscle and see how big and damaging they are whilst also examining your softer tissues in the body.

Rotator Cuff Injury Treatment

There is no magic sports medicine that can magically fix it, unfortunately – you may be in pain for some time. Treatments for injury to the rotator cuff van vary, from rest to rotator cuff surgery. Typically, around 50% of all rotator cuffs injuries do not require any sort of surgery. If you do, however, we think it’s best you get your medical advice on that from a trained medical professional.

Treatments that don’t require any sort of surgery can take weeks or up until months to heal. Some of the treatments are:

• Applying heat and cold to the affected areas, such as Deep Heat & Ice Packs
• Physical Therapy to restore strength and motion of the shoulder by exercising it
• Steroid injections such as Cortisone which helps limit the inflammation in the affected area
• Using a sling to ensure you can isolate the movement of your arm when pain is at its most
• Using over the counter medicine such as ibuprofen which is a proven anti-inflammatory medication.

Once the pain has subsidised, it’s important to keep the shoulder active and try light exercises to keep it moving, Healthline wrote about some of these exercises which are

• Doorway Stretching
• Side-lying external rotations
• High-to-low rows
• Reverse fly 
• Lawnmower pull

How To Protect Against Future Injuries

Rotator Cuff Repair is one of the most antagonising recoveries. Just exercises & stretching is usually good enough to heal and build strength back up. Buying some KT Tape is also a brilliant way to support your muscles in movement.

You should take frequent rest breaks when exercising the shoulder moderately until you strengthen your shoulder back up. Make sure to ask a physio or personal trainer for advice on which exercises and stretches you can do to strengthen the rotator cuff, without putting too much stress on it.

In the case of shoulder pain, icing the affected area can help reduce swelling. Apply an ice-pack covered with cloth for no longer than 10 minutes at a time, ensuring that the muscle can be soothed. These activities can also help prevent re-injury. In the case of a more severe rotator cuff tear, shoulder strength may not improve unless the injury is surgically corrected.

Now, you may think that just because you’re not a tennis player, you’re immune to tennis elbow. Well, you’d be wrong. Tennis elbow is a common injury shared amongst the sports and fitness community and can affect both men and women.

In this article, we’re going to be looking into tennis elbow injury, what causes it and what you can do to treat it and in the end, prevent it. As we all know, there’s nothing worse than an injury stopping you from being fit and active. Especially if there are measures you can take to prevent it from happening.

What Is Tennis Elbow?

According to the NHS, tennis elbow is known medically as ‘lateral epicondylitis’ and it is a pain around the outside of the elbow. The main reason why you may get tennis elbow is because of repetitive overuse of the muscles & tendons in your forearm, close to the elbow joint.

When your forearm muscles extend, so do your wrists and fingers. The extensor carpi radialis brevis is the tendon that is usually damaged during an episode of tennis elbow. The tendons are what keep the muscles attached to the bone which may deteriorate with excessive use, causing tennis elbow.

As you could probably guess from the name, tennis players are most likely to get the condition. However, it is not just limited to tennis and can be attributed to other racquet sports such as squash or racquetball.

It’s also not limited to sports, professions such as tree surgeons, cooks, plumbers, mechanic & assembly line works are also at increased risk due to the dependency of their forearm to work.

Tennis Elbow Symptoms

When you have tennis elbow, you may notice pain and tenderness on the outside of your elbow whilst also having pain in your forearm and behind your hand. The pain of the tennis elbow can also range from barely any pain to extreme pain which even when your elbow is still, you’re still in excruciating pain.

Other pains include pain in the area around the upper forearm and below the bend of the elbow, pain when lifting or bending your arm, gripping objects and twisting your arms such as when you open a door or un/screw something.

These pains can persist between 6 months and 2 years, although typically, most people will recover within one calendar year.

Tennis Elbow Treatment

The good news is that tennis elbow is a self-limiting injury. Which means that it is possible to fade away without treatment. Once the pain has subsidised you should consider alternative methods to how you do things such as lifting etc.

The primary method of treatment is ice, ice and more ice. Using ice 2-3 times a day as well as just after a workout decreases the inflammation of the muscles and tendons. Although, we recommend not doing any exercise that includes the upper body (especially arms) as you may aggravate the injury more.

Over the counter, anti-inflammatory medication such as ibuprofen and aspirin can help you with the pain temporarily and you may feel even good enough to lift, although we don’t recommend it. 

Although sometimes, tennis elbow keeps coming back and you may think you need to see a doctor, if so, keep reading…

SEEING A DOCTOR ABOUT TENNIS ELBOW

Tennis elbow (lateral epicondylitis) has multiple treatment options, whether it just be a strain injury, tiny tear or repetitive motions that have caused chronic pain.

The first thing you should do is to first see a physio/doctor as they are able to diagnose the problem more accurately. This is very important because the quicker you see the right person, the quicker you get the treatment needed and less likely the tennis elbow will develop into chronic pain.

TENNIS ELBOW PHYSIOTHERAPY

Your doctor may refer you to a physical therapist to get some physical therapy. Physiotherapists are health professionals, they will use a variety of different methods to help restore movement and strength to your elbow. Physiotherapists use methods such as massage and manipulation to relieve the pain and stiffness to your arm and let blood flow freely and the elbow move unhinged.

A physiotherapist may make use of an orthosis. An orthosis is an external piece of equipment that is placed above the injured area. Which in tennis elbow cases, maybe a brace, support bandage or even a splint.

TENNIS ELBOW STEROID INJECTIONS

Patients with tennis elbow that hasn’t yet healed may be offered steroid injections (corticosteroid injections) which are human-made versions of the hormone ‘cortisol’. Steroid injections are typically used in patients who have painful musculoskeletal problems and they can considerably improve the pain you feel in the elbow. This injection will be made directly into the area of the elbow which is causing you pain, this is painful in itself so you may first get a general anaesthetic to numb the area and reduce the initial amount of pain.

It is important to note that steroid injections only provide short term relief and their long-term effectiveness has shown to be under-satisfactory. You can be offered up to 3 injections in the same area, however, they need to have a period of 3-6 months between them minimum.

SHOCK WAVE THERAPY

Shockwave therapy can also be used to treat tennis elbow. Shockwave therapy is a non-invasive treatment where energy shockwaves are placed on through your skin to promote movement and help build strength back up in your arm.

How many sessions you will need depends on the severity of your pain. You may have a local anaesthetic to reduce any pain or discomfort during the procedure.

PLATELET-RICH PLASMA

Platelet-rich plasma (PRP) is a newer, modern treatment that is offered by surgeons to treat tennis elbow. PRP is your blood plasma which contains the concentrated platelets your body uses when it wants to repair damaged tissue. PRP has been shown to speed up the healing process of tennis elbow, but since it is new the long-term effects are currently unknown.

The PRP process takes about 15 minutes, the surgeon will inject your affected joints with healing platelets which have been sampled from your blood and put into a machine.

TENNIS ELBOW SURGERY

Surgery may be recommended as a last resort treatment in cases where tennis elbow is causing severe and persistent pain. The damaged part of the tendon will be removed to relieve the painful symptoms. An MRI scan may be used to determine whether you need one or not.

How To Prevent Tennis Elbow In The Future
Simply, not putting a massive amount of strain on the tendons of your elbow will prevent you from getting the condition again, but we know that’s not always possible.

Healthline has listed some advice below on how to combat tennis elbow and keep yourself fit and working towards those gains.

• Find an alternate way to do the exercise you’re doing, as you may have a poor form or not enough strength to do it properly. Ask a personal trainer for some help if you’re having difficulty.
• Use your muscles in your shoulder and upper arm as they’re larger and can take more weight and strain, avoid using your wrist and elbow when possible.
• Warm-up properly and stretch the elbow properly to ensure it isn’t tight and prone to more injury.
• Wear some support such as a splint when you are using your arm. You can take it off when you rest or sleep to prevent damage to the tendons. Your physio will be the best person to give you the best advice based on your injury.
• Increase the strength of your muscles in your forearm, ask a physiotherapist or personal trainer for more details.
   

What Products Can I Use To Minimise Tennis Elbow? 

Here at SS Healthfoods, we have plenty of options that help you minimise the risk of developing tennis elbow and promote healthy joints. 

Labrada Elasti-Joint is a powerful joint-support supplement designed to help maintain healthy joint function, elasticity, and flexibility. ElastiJoint’s active ingredients are the building blocks required to strengthen and rebuild joints, much like amino acids help the body rebuild muscle tissue. Ingredients in Labrada ElastiJoint have been proven to work. 

Swanson Full Spectrum Herbal Joint Care 60 caps contain the herb, ‘Ayurvedic’ which is known as an extremely popular herb for joint health. The whole product is a whole-herb powder with no processing or solvents. The leading Ayurvedic joint herb Boswellia comes together with South American cat’s claw, North American white willow bark and tart cherry in our Full Spectrum Herbal Joint Care formula, a complete herbal joint health supplements.

Your hamstrings are tendons, which are strong groups of tissues on the back of your thighs which then attach the larger thigh muscle to the femur (thigh bone). You use your hamstrings a lot in activities where you need to bend your knee, such as running, football, rugby & even weightlifting (squatters are in danger).

In this post, we’re going to be looking at the main causes of a hamstring injury, as well as what it actually is and how we can treat it and further minimise any risk of a further injury.

What Is A Hamstring Injury?

As mentioned above, hamstrings are groups of tissue behind the thighs and the term ‘hamstring’ refers to the three muscles that run along the back of your thigh from your hip to your knee (such as the biceps femoris).

A hamstring injury is commonly defined as either a strain or tear to the muscle or tendon at the back of your thighs. That’s why you can get pulled hamstrings as well as mild hamstring strains and complete tears.

Similar to the article we did on sprained wrists, hamstring injuries come in three grades.

• Grade One is a mild pull on the hamstring muscles or strain around the tendons
• Grade Two is partial muscle tear of one or more of the hamstring muscles.
• Grade Three is a complete tear of one of the hamstring muscles and is the most severe of all three grades.

Depending on the severity of your injury, it may take a lot more time to heal. For example, grade one may only take a few days but grade three could take months.

What Causes A Hamstring Injury?

According to the NHS’ page on hamstrings, hamstrings occur if any of your tendons or muscles are overworked or stretched beyond their limits. They can either occur gradually over time such as squatting, where the slower movements stretch your hamstring more than what it can take. The other way you can damage it is during fast, sudden movements like sprints or jumps, which cause sudden shock to the muscles or tendons

Unfortunately, you’re more at risk of injuring your hamstring if you have previously injured it. That is why a lot of sports stars have nagging hamstring injuries that can go suddenly, and why it’s one of the most common sporting injuries in the word.

What Are The Symptoms Of A Hamstring Injury?

Going back to the grades of hamstring injuries…

Grade One hamstring injuries typically cause a sudden and sharp pain as well as tenderness around the back of your thigh. Although the strength of the affected muscles should not be affected, it still may hurt to move your leg.

Grade Two injuries are definitely more painful. There can be swelling and bruising on the back of your thigh and some of the strength in your leg may have decreased slightly.

Grade Three are severe hamstring tears and these will be extremely painful as well as tenderness, bruising and swollenness being there as well. You might have felt the sensation of something popping when it occurred and it is extremely likely you won’t have any function in the affected leg at all.

Hamstring Injury Treatment

As previously mentioned, recovery times from a hamstring injury can range in time – depending on how severe injury is. Whilst a slightly strained/pulled hamstring can only last a few days, a complete tear of one of the hamstring muscles will severely affect your physical activity for potentially months. This includes things like walking or driving, not just sports.

WHEN TO SEE YOUR DOCTOR/GP

Most injuries to your hamstring can be cared for and treated at home, using the ways which we’ll outline shortly.

You should see your doctor/GP if you think your injury is severe or the injury doesn’t seem to be healing. Whilst there will be lots of guides out there, you’re the only one who can tell the severity of it after a doctor.

Whilst the doctor may not be specialised in that particular area, they can recommend you for surgery (if required) or refer you to a physiotherapist for further recovery.

HOW TO REST & RECOVER YOUR HAMSTRING AT HOME

Again, similar to the article on sprained wrists, you will want to implement the RICE method if you’re feeling pain and swelling.

• Rest – If you suspect that you have damaged your hamstring, leave it resting for a minimum of 48 hours.
• Ice – Apply an ice pack to the affected area immediately after injury, it will keep the swelling down. It is recommended that you use cold/ice packs multiple times a day for 20 minutes at a time. Do not apply ice directly to the skin.
• Compression – Wearing things such as elasticated compression bandages help reduce the swelling around the hamstring. It can also limit the movement of your leg to prevent further injury.
• Elevation – Keeping your leg raised on a pillow helps keep the blood flowing and helps reduce the swelling. 
  You can also take painkillers such as paracetamol and anti-inflammatory drugs (NSAIDs – Non-Steroidal Anti-Inflammatory Drugs) such as ibuprofen & aspirin to help reduce the swelling. Whilst ibuprofen is an over-the-counter medicine you can also get prescribed other NSAIDs by your doctor if needed.

You may get some scar tissue, but that’s ok. It’s the body’s natural way to repair itself.

EXERCISES FOR HAMSTRING INJURIES

Whilst hamstring injuries are caused by exercise and exercising too soon can damage your muscle, you still need to exercise in order for your muscles to avoid shrinking.

You should start by waiting until the pain has subsidised enough to enable you to do light, gentle hamstring stretches. Once you’re able to do the stretches effectively, it may be time to bump up the exercise to a light walk or cycle until you feel you’re fully fit to resume your normal exercise routine.

Your GP may give you further advice, or refer you to a physical therapist for more exercises.

How To Prevent Hamstring Injuries In Future

If you’re unfortunate enough to experience a hamstring injury, you’ll know they’re not pretty. Therefore you should work hard to reduce injury altogether and not just hamstring injuries.

WebMD lists some useful tips to avoid further/future injuries to your hamstring.

• Warm-Up – Warming up before exercise and effective stretching after physical activity will help your muscles more and leads to less stress
• Slowly Up The Workload – Everyone loves jumping up a weight, but make sure you do it slowly, no more than 10% per week. Too much can overstrain your hamstring and lead to injury.
• Stop exercising if you feel pain in your hamstrings

You can also undertake weight training to help strengthen your hamstrings. An article by MensHealth.com has outlined some terrific hamstring stretching and strengthening exercises to reduce the risk of a further hamstring injury.

• Deadlift
• Romanian Deadlift
• Single-Leg Deadlift
• Hex-Bar Deadlift
• Glute Bridge
• Slider/Swiss Ball Leg Curl
• Kettlebell SwingGlute Ham Raise
• Reserve Sled Pulls
• Machine Leg Curl
• Cardio Row

Here at SS Healthfoods, we sell a variety of home fitness equipment such as barbells & plates, kettlebells and medicine balls that can all assist in hamstring recovery at home.