Hamstring stretches for kids are suited to improve overall flexibility and to prevent muscle pulls and tears. Many young kids engaging in sports and other outdoor activities often do not warm up sufficiently before games and practices. Although kid’s muscles generally are more flexible than adults, habituating stretching and strengthening routines are good for kid’s daily activities.
Three popular stretches
- Hang over hamstring stretch
This stretch helps soothe your hamstrings and the neck. Stand upward with your knees shoulder width apart and your arms down at your sides. Slowly bend over at your hip joint, ensuring that the knees are bent while performing this stretch. Continue to bend the hip joint until feeling an intense stretch in the hamstrings. Hold this position for 30 to 60 seconds, depending on your flexibility. Afterward, leisurely bring the upper half of your body to a normal standing position. This stretching exercise is not recommendable for people with back injuries.
- Kid’s running hamstring stretch
This hamstring stretch is for child runners wanting to relax before a race. Sit down on the ground with your back straight and both legs in front of you. Bend one leg until the foot of this leg is flat on the ground. Then, cross the leg over the other leg, ensuring that your other leg is flat and extended on the ground. If your left leg is bent, take the right elbow and push it against the left knee. Hold your left hand on your left hamstring while performing this stretch. Push your elbow against your knee for 10 seconds. This exercise stretches the hip muscles and the hamstrings.
- Active static stretch
This hamstring stretch improves balance and overall flexibility. Stand up straight with your hands by your sides and your legs shoulder width apart. Next, lift both of your arms up until they reach shoulder height. Keep your palms facing the ground while shifting your weight onto either the left or right leg. While shifting your weight, bend forward at the hips at the top half of your body over your legs. While holding this position, extend one leg and hold for 15 seconds. Relax for 10 seconds before doing this stretch with your other leg.
Common non-prescription medication for children
General over-the-counter medication for pain in children with a hamstring strain are
- acetaminophen
- ibuprofen
- naproxen
- narcotic pain medications
Aspirin and most of the other non-steroidal anti-inflammatory drugs (NSAIDs) are not recommendable for children except under doctor’s supervision.
Acetaminophen
- Acetaminophen decreases fever and pain, but does not alleviate inflammation
- Dosage is 10-15 milligrams (mg) per kilogram (kg), (5-7 mg per pound) of body weight every 4-6 hours, up to the adult dose
- Do not exceed the maximum daily dose.
- Acetaminophen products vary in strength. Always concede the package instructions
- Avoid this drug in children with liver disease or an allergy to acetaminophen
- Common acetaminophen products are Tylenol, Panadol and many others
Ibuprofen
- Ibuprofen minimizes pain, fever and inflammation
- It is a NSAID
- Dosing for children over six months of age is 7-10 mg per kg (4-5 mg per pound) of body weight every six hours, up to the adult dose
- Do not exceed the maximum daily dose
- Always follow the package instructions
- Avoid this drug in children with liver, kidney, stomach or bleeding problems
- Popular brand names are Advil, Motrin and Nuprin
Naproxen
- Naproxen decreases pain, fever and inflammation
- It is a NSAID
- Dosing for 13 years and older is 200 mg twice, daily with food
- Do not exceed 500 mg daily
- Always follow the package instructions
- Avoid this drug in children with liver, kidney, stomach or bleeding problems
- The brand name for naproxen is Aleve
