1. Jumpers and Sprinters Beware of Hamstring Injury
Three hamstring muscles make up the hamstring muscle group. All of them originate in the pelvis, and one of them attaches to the femur bone, which is the strongest bone in a human body. The hamstring muscles travel across the knee joint at different points. Some doctors and biologists consider another muscle, called the adductor magnus, as part of the hamstring muscle group due to its proximity. The main responsibilities of the hamstrings are to extend the hip and flex the knee joints. A hamstring injury is most often due to any activity that can strain a hamstring muscle while doing its job, such as jumping or sprinting.
2. Contributing Factors to a Hamstring Injury
A hamstring injury occurs when an activity engages the muscle while stretching it to its maximum length or close to it. Other factors can contribute to the likelihood of a pulled hamstring. Older people are at greater risk. Lack of flexibility or strength can increase the risk. A pinched nerve in the low back between the fifth lumbar (L5) and the first sacrum joint (S1) can lead to weakness in the hamstrings. A lack of coordination between the hamstring muscles brought about by fatigue can cause hamstring injury, as well.
3. Symptoms and Severity of Hamstring Injury
Physicians grade a hamstring injury as a 1, 2 or 3. Minor muscle tears are present with Grade 1. The symptoms are mild and may include tightness at the back of your thigh, mild discomfort while walking and little swelling. With a Grade 2 rating, a partially torn hamstring is present. You gait will be off, and you may walk with a limp. Activity may cause twinges of pain. Swelling is possible, and pain will increase with pressure. Pain will result if you flex the knee against resistance, and you may not be able to straighten your knee completely. The most severe hamstring injury is a ruptured muscle. A Grade 3 classification will cause swelling, the inability to walk without help and severe pain when flexing the knee.
4. The First 48 Hours are Crucial
Start treatment as soon as you know you have strained a hamstring. Begin with rest, ice, compression and elevation (R.I.C.E.). Consult your doctor for directions. After the first 48 hours, it's important to begin moving around by stretching and strengthening the muscle. Again, get directions from a doctor. Massage therapy can be helpful, too.
5. Avoid the Injury
Warm-up with some light aerobic exercises. Strengthen your hamstrings. This includes strength-training for the surrounding structures, such as the pelvis, thighs and low back. Consult a sports clinic or other expert in sports injuries for a good strengthening routine. Stretch before and after exercise. Deep tissue massage on a regular basis may prove beneficial. Keep your legs warm with thermal pants.
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