通常，腘绳肌貌似意外的受伤，其根源都是长期的过度拉伸和休息不足导致的腘绳肌肌腱慢性劳损。

Often hamstring injuries that seem to occur suddenly are set up by a gradual weakening of the tendon over time, caused by overstretching and insufficient rest.

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预防上腘绳肌肌腱损伤，你需要渐进式地练习伸直膝盖的前屈，并且对一切坐骨区域的疼痛保持高度警惕。

To prevent an upper-hamstring injury, you need to approach straight-leg forward bends gradually and with awareness, taking any pain near the sitting bone seriously.

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运用“全内”操作技术，因对长度要求的减少，故仅使用一条腘绳肌肌腱（半腱肌肌腱或骨薄肌肌腱）是可行的。

With a new "All-inside" technique, using only one hamstrings tendon is possible because of a reduction in length requirements.

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