The hamstrings, located on the posterior thigh, consist of biceps femoris, semitendinosus and semimembranosus. The most common injuries to the hamstrings are strains and tears, which typically occur in sprinting activities with lots of stops and starts. Treatment for a mild strain lasts around six weeks, while complete tears may sideline you for several months. Preventing hamstring injuries involves a mixture of proper strength and flexibility training.
Cause of Hamstring Injury
When sprinting, the hamstrings are essential to the stability at the knee. As the opposing quadriceps muscles generate explosive force through knee extension, the hamstrings act to decelerate the leg to prevent overextension. Strains and tears occur when the strength of the quadriceps overpowers that of the hamstrings as they attempt to decelerate the knee. Alternatively, the hamstrings may tear if they are not flexible enough to accommodate the degree of knee extension brought on by contraction of the quadriceps.
Symptoms and Care
Injury to the hamstrings can be mild, moderate or severe, and length of treatment varies according to the severity. Mild strains involve pain with minimal loss of muscle strength. They are treated with several weeks of rest, ice, compression and elevation of the affected leg. A tear is more severe than a sprain, causing pain, swelling and loss of strength. Tears can be partial or complete, need months to heal and in extreme cases, require surgery.
Prevention Through Strength Training
Strength training reduces the risk of injury to the hamstrings by balancing the ratio of strength in the muscles acting at the knee. For balance, hamstring strength should be 60 to 75 percent that of quadriceps strength. Strengthen the hamstrings with exercises like the good morning exercise, lunges and lying leg curls.
Prevention Through Flexibility
Hamstring flexibility exercises train these muscles to allow a full range of motion during explosive muscle contractions. Before sprinting, warm up with dynamic flexibility exercises like heel kicks, walking lunge strides and high knees with leg extension. Conclude your activity with static stretching, holding each position for 30 to 60 seconds. Target the hamstrings with the sit and reach, which should be performed with both legs extended, and then with one knee, and the other knee, bent.
References
- "Journal of Sports Science and Medicine"; Developments in the Use of the Hamstring/Quadriceps Ratio for the Assessment of Muscle Balance; Rosalind Coombs and
- "National Strength and Conditioning Association's Performance Training Journal"; Basic Prevention Techniques to Reduce Soccer Injuries; Bomgardner; June 2004
- "National Strength and Conditioning Association's Performance Training Journal"; Eccentric Training to Reduce Hamstring Injuries in Sprinters; Jason Brumitt
- The Mayo Clinic: Hamstring Injury
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