The hamstring is a muscle that runs from the top of the calf to the buttock. You get the hamstring pull when you overextend yourself, or if your muscles are not warmed up enough for the rigors of the activity. When you have a hamstring pull you will find it very painful to extend your leg. Your knee will want to stay bent. The pain will be centered down the back of the thigh. However, be cautious that if the pain is located towards the outer side of the thigh, or it extends to the hip, lower back, or down to the foot, that is likely not a hamstring pull. You will need to consult a doctor.
There are several good stretches for the hamstring. I find the following stretch very simple and effective.
Sit on the floor with legs straight out at sides. Bend left leg and bring the foot to touch the right inner thigh. Hold the right leg straight. Slowly bend forward at the hips until you feel stretch on the back of the right leg. Hold the right toe or ankle with hands if you can. Use a towel to reach if you need to. Hold the stretch for 10 seconds. Repeat for the left leg. Do six times.
"An ounce of prevention is worth a pound of cure" - Benjamin Franklin
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