Resources - Injuries

 

 

 

Hamstring Strain Injuries

By Jake Kennedy, RPT

The hamstring is the muscle in back of your thigh. It is commonly torn, and extremely susceptible to injury. The hamstring is a two joint muscle. It crosses and works both the hip and knee. This sets up a "tug of war," whereas the hip pulls on it one way and the knee another.

While running, the hamstring also works eccentrically. This means it works to control the swing of the leg with a braking action. Many repetitions of this braking action is stressful to a muscle. Speed running and downhill running create even more tension.

Similar to a rope, when there is an overload of tension, fibers within this muscle can break. The extent of injury is determined by the amount of torn fibers and the amount that accumulates in the area.

SYMPTOMS

  • Pain in varying degrees anywhere from the buttock to the back of the knee
  • Possible bruising
  • Difficulty running
  • Pain during leg flexion activities such as leg curls

CAUSES

  • Rapid increase in running distance, speed or frequency
  • Poor warm up
  • Lack of hamstring flexibility
  • Weak hamstring in relation to quadriceps
  • Rapid increase in speed work, long runs or hills

PREVENTION/TREATMENT

  • WARM UP! Especially in cold weather and prior to speed work or races.
  • STRETCH OUT! A tighter muscle is more likely to tear.
  • Strengthen hamstrings by doing hip exercises. Avoid leg curl machines.
  • Modify activity. Light biking is a good substitute while injured.
  • Ice the injury 15 minutes after the work out and at night.