When we think of exercising our muscles, we usually think of lifting weights, doing push-ups, or running long distances. But did you know that there are two types of muscle contractions that happen when we exercise? The first is called a concentric contraction, which happens when the muscle shortens as it contracts. The second is called an eccentric contraction, which happens when the muscle lengthens as it contracts. In this article, we will explore what happens in an eccentric contraction of the hamstrings.
The hamstrings are a group of three muscles that run along the back of your thigh. They are responsible for hip extension and knee flexion. When the hamstrings contract eccentrically, it means they are lengthening as they contract. This often happens when you are lowering your body in a squat or lunge, or when you are running downhill.
During an eccentric contraction of the hamstrings, the muscle fibers are actively generating force while also being pulled apart. This produces a lot of tension within the muscle, which can cause microscopic tears in the muscle fibers. These tears are completely normal and are actually necessary for muscle growth and adaptation.
However, it is important to note that too much eccentric loading can increase the risk of muscle strains and injuries. This is because the muscle fibers are being stretched beyond their normal length, which can cause damage if they are not properly prepared or conditioned.
To reduce the risk of injury during eccentric exercises, it is important to start with a proper warm-up to prepare the muscles. This can include dynamic stretching, foam rolling, and activation exercises to activate the hamstrings and surrounding muscles. It is also important to start with lighter weights or lower intensity exercises and gradually increase the load or intensity over time.
In conclusion, eccentric contractions of the hamstrings can produce a lot of tension within the muscle and help promote muscle growth and adaptation. However, it is important to approach eccentric exercises with caution and start with a proper warm-up and gradual progression to reduce the risk of injury. By incorporating eccentric exercises into your workout routine, you can help improve your strength, performance, and overall fitness.