A hamstring injury is more likely to occur in people who engage in competitive sports that have sudden stops and starts, like soccer, basketball, football and tennis. You also have a higher risk if you have had a hamstring injury before and you try to engage in the same level of activity immediately after recovery, according to the Mayo Clinic website. Basics, like stretching, are very effective in preventing injury of this muscle group.
Hamstring Muscles
Your hamstrings are located at the back of your upper legs, directly behind your thighs. They are made up of three muscles: semimembranosus, semitendinosus and biceps femoris. These muscles are attached to the lower part of your pelvis and the upper part of your lower leg. The hamstrings bend your knee and extend your leg behind your body. These muscles are in full force when you are doing activities that involve running and sprinting, with sudden stops and starts.
Causes of Injury
According to The Stretching Institute, the most common cause of injury to the hamstring is an imbalance between the muscles of the quadriceps and the hamstrings, or the front of the thigh and the back of the thigh. When the quadriceps are stronger than the hamstrings, the hamstrings tend to be overpowered during physical exertion. This puts excessive strain on them. Inadequate flexibility of the hamstrings may also make it easier to pull, strain or tear the muscles, due to having a short range of motion, reports the Mayo Clinic website.
Stretching
Stretching your hamstrings regularly is an effective way to prevent injury. When your hamstrings are flexible, they are more able to resist strains and injury, says The Stretching Institute. Be sure to warm up your hamstrings before exercising or playing sports. Do so by walking or continuously moving your legs for about five minutes. Perform static stretches after you workout, when your muscles are warm and less likely to be strained, says the American Council on Exercise.
Tips and Warnings
The Mayo Clinic also recommends that you do strengthening exercises for your hamstring regularly. This will keep the muscles in the front and backs of the thighs balanced.
Be sufficiently conditioned to perform sporting activities you choose to engage in.
Consult your health care provider immediately if you feel that you have injured your hamstring.
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