Many of us have heard of, know or have experienced a problem with the
hamstring muscle group. Located on the back side of the upper leg, the
hamstring group is comprised of three different muscles – the
semimembranosis, semitendinosis and biceps femoris.
This muscle group attaches to the pelvis, crossing behind the hip
joint, and runs downward toward the knee to attach on the inside and
outside portion of the lower leg, just below the knee joint. Based on
its many attachments, the hamstring influences motions/actions at the
hip, knee, and back.
Mechanism of hamstring injury
Hamstring strains or “pulls” are usually non-contact in nature.
Common causes of hamstring strains include decreased flexibility,
decreased strength, inadequate warm-up and muscle fatigue. To help
prevent injury or to ensure full recovery following a strain, each of
these conditions must be addressed.
A hamstring strain can occur in a variety of ways. This muscle group
is often injured in high-speed activities like running, jumping,
pivoting or exploding out of a stance. Since the hamstring crosses
multiple joints, it is involved in motions or affects movement at each
of these joints. Although its primary influence centers around the hip
and knee joints, it can often impact back alignment and function.
The hamstring muscle group is contracting during many activities in
various phases. For example, during running, when the leg is not in
contact with the ground, the hamstring acts to slow down or decelerate
the lower leg, which may lead to injury. Another method of injury can
occur when the foot contacts the ground. During this phase, the
hamstring must control motion at the knee joint while also controlling
motion of the trunk to prevent it from bending forward too far. In this
action, the muscle is being pulled at both ends, like a rubber band,
which may lead to a muscle strain if the force is too much.
Strengthening and stretching the hamstring
To avoid injuring a hamstring, one needs to have a balance of
strength and flexibility in the hamstring muscle group. A simple and
effective strengthening exercise is a forward
lunge.
Step
forward with involved leg's foot pointing straight ahead.
Maintain alignment of kneecap with second toe.
Lower the back knee to a position of two inches off the ground.
Stand up to regain upright position. Repeat 10 times with each
leg leading.
The lunge is a great exercise because it trains more than just the
hamstrings; it also helps to strengthen the quadriceps and gluteal
muscles.
A simple stretch one can do to maintain hamstring flexibility
is called the hurdler stretch.
Sit
on floor with one leg stretched out in front of you with toes up.
Bend other leg and place sole of foot against knee of the
straightened leg.
Slowly bend forward from hips, keeping your back and head
straight.
Lean forward to feel a stretch, not pain, behind the knee or
thigh.
Hold 20 – 30 seconds. Repeat three times on each leg
While strengthening and stretching activities are important for
avoiding or recovering from a hamstring injury, they are only part of
the entire rehabilitation process. Restoring full range of motion,
normalizing walking/running pattern, decreasing pain and improving
function of the entire leg are just as important.
For additional questions on blisters, other sports medicine topics or
to schedule a Free Injury Evaluation, call the Aurora Sports Medicine
Hotline™ at 414-219-7776 or 800-219-7776.
Step
forward with involved leg's foot pointing straight ahead.
Sit
on floor with one leg stretched out in front of you with toes up.