Hamstring nerve injury represents a common overuse injury for avid cyclists. Often an inadequate warm up is a contributing factor. The large nerves in the legs that can be affected include the sciatic nerve and the femoral nerves. Hamstring nerve injury can be painful and debilitating, yet if you allow yourself proper rest and recovery time, you can go back to training in no time.
Identification
Three muscles comprise the hamstring muscle group, according to the online physiotherapy resource PhysioRoom.com: the biceps femoris, the semitendonosus and the semimembranosus. The main nerves in the legs are the sciatic and the femoral. Sciatic nerves are the body's largest and longest. They divide into the tibial and common peroneal nerves, which provide impulses to the hamstrings, quadriceps, and other muscles in the hip joints, lower legs and feet. Femoral nerves stem from the nerves of the lower back. Their many smaller branches supply motor impulses to the hamstrings, quadriceps, and skin. In cycling, the repetitive action of sitting and pedaling on a hard bicycle seat can place pressure on these nerves.
Effects
According to Real Age, nerve injury to the hamstrings may be characterized by the following sensations: numbness, tingling, weakness in the back of the leg, the foot, or the shin, as well as pins and needles feelings in the hamstrings. If the sciatic nerve is affected, there may also be a prickling sensation, a shooting pain down the back of the hamstring, or pain in one leg or one buttock that becomes more intense upon prolonged periods of training on the bike, coughing, or sneezing.
Time Frame
Hamstring nerve injury requires a proper medical diagnosis and attention. Typically, if intensive cycling has damaged the nerves surrounding the hamstring, at least one month to six weeks of rest following the R.I.C.E. treatment protocol -- Rest, Ice, Compression, and Elevation -- becomes necessary. Depending on the extent of the nerve damage, cross training activities, including swimming, may be possible. Speak to your doctor or health care practitioner to get a better sense of recovery duration.
Considerations
Hamstring nerve injury may be related to equipment. If the bike seat you are using is too hard, or the bike saddle is adjusted too low or too high, hamstring nerve injuries can result. Make sure your knee is not over extended at the base of the pedal revolution, and experiment with bike seats until you find one that provides more cushioning.
Prevention/Solution
A proper warm up of at least 15 minutes is essential to maintaining optimal hamstring performance and avoiding hamstring nerve injuries. The heating effect of a warm up promotes the elasticity and flexibility of the muscles and tendons and the increased blood flow insures that the hamstrings contract efficiently, which in turn may reduce the tendency for nerves to become compressed or pinched during intense cycling training sessions.
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