Hamstring Injuries & Exercise

The three hamstring muscles at the back of your thigh are the semitendinosus, semimembranosus and the biceps femoris. Hamstring and quadriceps strains are the two most common thigh injuries in sports, according to the authors of the "ACSM's Primary Care Sports Medicine." Hamstring injuries often result from an imbalance of strength between the hamstring muscles and quadriceps, which are usually stronger. Treatment and recovery time depends on the severity of your hamstring injury.

Causes

Besides an imbalance of strength between the quadriceps and hamstring, other causes of a hamstring injury include applying an opposite force to the hamstring when it's fully stretched, for instance during an activity such as sprinting. An inadequate warm-up before activity, tight hamstring muscles, muscle fatigue or poor technique can also injure your hamstrings.

High-risk Activities

Anyone can develop a hamstring injury at any age; however, some exercises or activities present more of a risk than others. Runners, sprinters, dancers and athletes in sports such as basketball, football and soccer are more at risk for hamstring injuries. Even walking can increase your risk if you're an older athlete. Sudden jumping, stretching or high impact can also make a hamstring injury more likely.

Treatment

When you first suffer a hamstring injury, take a break from the exercise or activity that caused it for a few days. Apply ice for about 20 minutes at least three or four times a day for 24 to 48 hours after the injury. Wrap your hamstring with a compression or tensor bandage and keep your leg elevated above your heart as much as possible. Once pain and swelling subside, gentle stretching and light strengthening exercises during the first few days may help to properly align the muscle tissue as it heals.

Prevention

Spend at least 10 minutes doing a warm-up activity such as walking or cycling at a slow pace. Follow your warm-up activity with three to five minutes of stretching before you begin your sport or exercise. Nutritious meals and aerobic, strength training, balance and flexibility exercises can keep your body well-conditioned in general to further reduce your risk of injury. Avoid exercising or doing a sport when you're tired or ill. When you're first learning a new exercise or sport, begin at a gradual pace and slowly increase your intensity or duration.

Caution

Symptoms such as bruising, "balling up" of the hamstring muscle, severe swelling or inability to stand on your leg indicate a second- or third-degree hamstring strain. Seek medical attention as soon as possible.