Sports injuries can happen to [tag]baseball[/tag] players of any age but if you are the [tag]coach[/tag] of a [tag]little league baseball player[/tag], you need to teach them how to prevent [tag]injury[/tag] through muscle [tag]strengthening[/tag]. Additionally, you will need to know basic treatment and recovery of a pulled [tag]hamstring[/tag].
Prevention: Maintaining equal muscle strength between the quadriceps and the hamstrings is also essential to preventing injuries. Because the quadriceps is the larger muscle group, it is often the more targeted and exercised of the two, but balance and strength comes from working both groups. To strengthen the hamstring muscle, do leg curls on a machine, laying face down and hooking the feet around a lever. Slowly bend the knees inward, using the hamstrings to lift the weight. Repetitions should be slow and controlled, focusing on only using the hamstrings.
Other important [tag]prevention[/tag] measures include gradually working up to the intensity you desire, instead of starting at full speed. Giving your body time to warm up and adjust lets the muscles loosen and become flexible before pushing them. Reduce intensity and duration if you have fatigued muscles, as they cannot respond like normal under intense and prolonged pressure.
Treatment and Recovery: [tag]RICE[/tag] is important to observe with hamstring injuries, especially the Rest aspect of the treatment. The muscle should be rested for 2 to 3 weeks, depending on the severity of the strain. As soon as pain subsides, light stretching should be done to retain flexibility and help return the muscle to normal. A thigh wrap can be used to stabilize the muscle during recovery.
If the athlete cannot contract the muscle, has trouble walking, or if pain has endured for more than a week, seek medical help. Inability to contract the muscle can signal a complete rupture of the muscle, which requires surgical repair.