The hamstrings are susceptible to tears and strains, but you might not notice the pain of these injuries until you stretch. Most people have experienced a mild amount of pain while stretching and hamstring pain can usually be treated at home.
Cause
Hamstring injuries are most common in sports that require speed, power and agility because of the pulling action on the hamstring, according to the Stretching Institute. Tight hamstrings can cause pain and make your muscles more prone to injuries. According to Sports Injury Clinic, normal range of hip flexion permitted by the hamstrings is between 80 to 90 degrees, so anything less than this means your hamstrings are tight. Genetics, back problems and not stretching causes tight hamstrings. Another cause is having toned quadriceps, but weak hamstrings because this imbalance in muscle mass increases your risk of injury to your hamstrings, according to the Stretching Institute.
Identification
The large muscles of the hamstrings consist of the bicep femoris, semitendinosus and semimembranosus. If you experience pain while stretching your hamstrings, the pain will be between your buttocks and the back of your knee. If you experience pain while stretching, depending on the cause of the pain, you may also have muscle spasms, swelling and decreased flexibility. Muscle strain can produce three degrees of pain. A first-degree strain is most likely if you only feel it while stretching because the pain is mild and you're able to function regularly. Second-degree strains have moderate loss of function and third-degree strains have a severe loss of functioning, according to the Stretching Institute.
Prevention
Stretching is the best way to prevent hamstring pain that's felt while stretching. Because muscle strains in the hamstrings are often caused by a lack of flexibility, stretching daily will help reduce your risk of injury. Do not bounce while stretching because that causes your muscles to contract which shortens and tightens the muscle. If stretching your hamstrings regularly hurts, than you may be forcing the muscle to stretch too far. Mild tension is normal during stretching, but never pain. You can also avoid painful hamstrings by performing an equivalent amount of strength building on your quadriceps and hamstrings.
Treatment
Limit your sports activities until the pain while stretching your hamstrings subsides. During the first 48 to 72 hours of a hamstring injury, rest the muscle, apply ice, compress the hamstring with a leg wrap and elevate your leg above your heart. Start strength-training and stretching the hamstrings after the first 72 hours, according to the Stretching Institute. If the pain is still present after 72 hours or is more severe, see a doctor.
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