The hamstring muscles are frequently used and frequently injured in sports. And it's not just for the out of shape: Hamstring strains commonly occur in athletes with tight hamstring muscles and in those whose quadricep muscles are disproportionately weaker than their hamstrings.

 The hamstrings are a group of three muscles that attach at the base of the buttock and travel down the back of the leg to be attached again to the lower leg bones at the knee. Hamstring strains are actually tiny tears in the hamstring muscles at points along the way.

Because the hamstrings cross two joints - the knee and the hip - they serve two purposes: When they contract, the hip extends and your leg bends forward to take a step. The hamstring also is used to bend the knee. The muscles in opposition to the hamstrings are the quadriceps, or front thigh muscles.

In many people, the front thigh muscles are the strongest muscles in the body. However, runners typically want a ratio of 60/40 strength in their hams/quads to prevent injury. Athletes who have tight hamstring muscles and whose quadricep muscles are disproportionately weaker than their hamstrings can easily strain their hamstrings.

Signs and Symptoms

The first sign of a strain may be during an intense workout. There is often a dull ache deep in the fleshy part of the upper back thigh muscle. Then, over the next week or so, especially if you are running hard, the pain increases. If you catch it early, this type of strain can be minor and heal quickly. But if ignored, it can become chronic and lead to lower back injuries, as well.

It is also possible to strain the hamstring in one swift movement, such as an explosive move in basketball or a quick sprint to second base. In most cases, this is a serious strain, and you could rupture the muscle.

If you are desk-bound most of the day, and then go for a vigorous workout, you’re more likely to pull your hamstring because hamstrings get tight and short when you sit for a while. A strained hamstring hurts when the knee is bent against resistance. It also may feel tender to touch, or hurt getting out of a chair and climbing stairs.

If you follow the usual treatment for an overuse injury and just cut back your training, you can deceive yourself into thinking that your hamstring has recovered. As soon as you resume your vigorous training pace, you’ll feel the burn in your hamstring again. That’s why it’s necessary not just to let the muscle recover but also to find out why you strained it and to correct any imbalances or training errors.

Common Causes of Hamstring Strain

Tight Hamstring Muscles: Frequent contractions of the hamstrings, which occur in almost every sport, tighten these muscles and make them susceptible to strains.

Muscle Imbalances Sports, such as running or walking, strengthen and tighten your hamstrings, but don’t work their opposing muscles, the quadriceps, as much. If your quadriceps aren’t strong enough, you’ll strain your hamstrings when you move suddenly.

Sudden Movements Sudden explosive movements, such as in basketball, tennis, and sprinting, can stress a tight hamstring and strain it.

Overuse If you work the hamstring too much, keeping them tight and tired, you can strain them.

Recovery Measures

•  Cut back training by 50% both speed and distance for two or three weeks. Avoid putting stress on your hamstrings by running hills, doing hamstring strengthening exercises with weights, or doing spadework.
• Ice the hamstrings for 20 minutes, three or four times a day - especially after workouts.
• Apply heat to the hamstrings before you work out or stretch them
• Take aspirin or ibuprofen for three or four days.
• If your hamstrings don’t feel better after a few weeks, or if you feel pain when you increase your training, see your doctor. Professional rehabilitation may include ultrasound therapy. Severe injuries require complete rest and often crutches.
• Wrap your upper thigh for support when possible. An ace wrap from your drug store should suffice. You may want to keep your hamstrings wrapped during workouts for a while, but gradually wean yourself off the wrap, first during easy runs, and later during speedwork.
• Once you are almost pain free, begin stretching your hamstrings and strengthening your quadriceps.

Avoiding Future Problems

• Regularly stretch your hamstrings after every workout. You should be able to lie flat on your back with your hip flexed to 90 degrees and your knee fully extended. It you can’t, continue to stretch after every workout until you reach 90 degrees
• Make sure your hamstrings don’t overpower your Quads.
• If you run, walk, do aerobics or a stair climber, regularly strengthen your quadriceps muscles with weight training, or cross training on a bicycle or rowing machine.

Don't let strained hamstrings hamstring your workout!

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed