The hamstrings which are in the back top of the thighs consist of three large muscles. The semitendinosus, semimembranosus and biceps femoris. They run from underneath the buttocks to below the knee. The hamstring muscles help the knee to bend and lift the leg straight out to the back. They are heavily used when squatting, running, jumping and in high-impact sports. The hamstrings can be tight and prone to painful injuries. To help avoid injuries it is important to understand the common causes of hamstring pain so that preventative measures can be taken.
Muscle Cramps
The hamstring muscles can develop painful cramps. Cramps occur when the muscle uncontrollably and forcefully contracts, according to the medical website Bupa. While muscle cramps are usually not serious they can be severe enough to force a temporary discontinuation of activity. A muscle cramp can last for seconds or minutes and then go away completely. In some cases there can be muscle soreness for a day or two afterward. Working out too hard, exercising without stretching the hamstrings before and after exercise and becoming dehydrated can all contribute to muscle cramps. Dehydration can lead to electrolyte imbalances which can interfere with proper muscle contraction and relaxation. Training at the right intensity based on current fitness level, warming up and cooling down after exercise and drinking water when in hot humid weather can all help to reduce the risk. If a hamstring cramp occurs, gently stretch the muscle and hold the stretch until the cramp subsides. Do not bounce when stretching or forcefully stretch the leg.
Pulled Muscle or Strain
Hamstring muscles can be pulled or strained due to improper or excessive training, according to the American Academy of Orthopaedic Surgeons. This injury occurs when the muscle is forcefully stretched or overloaded. This can happen whenever the leg is straight and weight is paced on it at the same time. This includes sprinting where it is necessary to push off the toes while the leg is straight or when landing hard without bending the knees. The risk for a pull or strain increases if the hamstring muscles are tight, if the quadriceps muscles at the front top of the thigh are much stronger or when someone who is out of shape works out too hard too fast. Pulled or strained hamstring muscles can cause pain, stiffness and swelling. Rest, ice, elevation and a slow return to activities will usually resolve the symptoms. Using appropriate footwear, a daily stretching program and gradually increasing the intensity of workouts should help to prevent this injury.
Muscle Tear or Rupture
A hamstring strain can be mild or the muscle can tear causing a severe injury. The Nicholas Institute of Sports Medicine and Athletic Trauma states that level one and two strains involve partial tears to the muscle but they can usually be treated conservatively as mentioned above. A grade three strain means the the muscle has completely torn or ruptured. This level of strain is rare but it can cause extreme pain, bruising, swelling and the muscle will often ball up to the point it can be felt and seen. Grade one and two sprains and strains left untreated can progress to a hamstring tear. An accident or direct blow to the back of the thigh can also cause this injury. Crutches may be needed for one to two months and in severe cases surgery may be required to repair the muscle. A proper strength training and stretching routine, avoidance of excessive training and seeking medical attention when hamstring pain first appears can help to reduce the risk of a hamstring tear.
