Tendinitis is the inflammation or irritation of a tendon, which are made up of thick, fibrous connective tissues that connects muscles to bones, according to the Mayo Clinic. The tendons in your hamstrings, which connects your upper leg to your lower leg, can get inflamed from excessive use, such as running and strength training. You can avoid hamstring tendinitis with proper exercise and recovery.
Hamstring Function
Your hamstrings are made up of three muscles that work together with your hips, thighs and lower leg to extend and flex the leg and hip joints and to move your legs away and toward your body to the side. These muscles include the semitendinosus, semimembranosus and bicep femoris. When you move, such as walking and squatting, your hamstrings work with your hips to decelerate your body to prevent losing your balance and tearing the muscles and connective tissues, according to Michael Clark, CEO of the National Academy of Sports Medicine.
Causes
Excessive stress in your legs from exercisecan cause inflammation and micro-tears in your hamstring tendon. If you do not rest enough and do proper recovery exercises, tendinitis can occur, according to iTendonitis.com. Other causes include running frequently on uneven surfaces, lifting too much weight, weak hips and abdominal muscles, and poor posture that causes uneven weight distribution and wear in your tendons.
Treatment
Most physicians recommend that you not put excessive pressure on your leg for four to six weeks. Allow the natural healing process to alleviate hamstring tendinitis, iTendonitis.com suggests. Reduce inflammation and speed up the healing process by using cold therapy on the injured area, such as applying ice wrapped in a towel or an ice pack to the sore spot for no more than 20 minutes.
Prevention
Performing dynamic flexibility exercises before and after your workout will reduce the amount of inflammation and risk of injury to your hamstring tendons, says physical therapist Gray Cook, author of "Athletic Body in Balance." This involves moving your leg and hip joints in their full range of motion repetitively to increase neural stimulation and reduce muscle and tissue stiffness.
Weak hips and abdominal muscles can also place excessive stress on your hamstrings. Proper strengthening of your hips and abs, such as squats, deadlifts and step-ups, can reduce the risk of tendinitis.
References
- "NASM Essentials of Personal Fitness Training "; Michael Clark; 2007
- MayoClinic.com: Tendinitis
- iTendonitis.com: Hamstring Tendonitis Information
- "Athletic Body in Balance"; Gray Cook; 2003
