Those athletes particularly vulnerable are competitors
involved in sports which require a high degree of speed, power
and agility. Sports such as Track & Field (especially the
sprinting events) and other sports such as soccer, basketball,
tennis and football seem to have more than their fair share
of hamstring injuries.
Lets start by having a quick look at the particular
muscles which make up the hamstrings and where exactly they're
located. We'll then move onto some common causes of hamstring
injuries and finally look at some preventative measures and
treatments.
The hamstring group of muscles, located at the
back of the upper leg, are actually a group of three separate
muscles. The top of these muscles are attached to the lower
part of the pelvis and the bottom of the hamstring muscles are
attached to the lower leg bone just below the knee joint. The
technical or anatomical names for the three hamstring muscles
are semimembranosus, semitendinosus and biceps femoris.
The picture to the right shows the muscles located
at the rear of the upper right leg. The three specific hamstring
muscles can be seen on the picture, by looking for the anatomical
names located half way down the right hand side.
Now that we know exactly what and where the
hamstrings are, lets take a look at some of the most common
causes for hamstring injuries. By far the most common cause
of hamstring injuries originates from an imbalance between the
quadriceps muscles (located at the front of the upper leg) and
the hamstring muscles. The quadriceps are a very large, strong
group of muscles which help to extend the leg. These muscles
can become so strong that they overpower the hamstrings, putting
a massive amount of tension on the hamstring muscles. Combine
strong quadriceps with weak hamstrings and you have a hamstring
injury waiting to happen.
Other factors which contribute to hamstring
injuries are a lack of flexibility and poor strength of the
hamstring muscles. Also, when the hamstrings become fatigued
or tired they are more susceptible to injuries.
The best preventative measures involve a consistent
program of both stretching and strengthening exercises. Increased
flexibility will contribute greatly to the ability of the hamstring
muscles to resist strains and injury.
To follow are two very effective and very
safe hamstring stretches.
In the stretch to the left, simply kneel down
on one knee and place your other leg straight out in front with
your heal on the ground. Keep your back straight. Make sure
your toes are pointing straight up and gently reach towards
your toes with one hand. Use your other arm for balance. Hold
this stretch for about 20 to 30 seconds and repeat at least
2 to 3 times.
In the stretch to the right, simply stand with
one foot raised onto a chair, fence railing or similar object.
Keep your raised leg slightly bent, with your toes on the edge
of the chair. Let your heal drop off the edge of the chair.
Keep your back straight and gently move your chest towards your
raised leg. As above, hold this stretch for about 20 to 30 seconds
and repeat at least 2 to 3 times.
For a complete reference of over 100 clear photographs
of every possible sports related stretch, get a copy of The
Stretching Handbook. If you're interested in stretches for the
hamstring muscles, The Stretching Handbook has clear photographs
of 12 different stretches you can do. Order your copy now and
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Warming up correctly will also contribute greatly
to reducing the likelihood of a hamstring injury, and don't
just stretch before you exercise. Make sure you stretch both
before and after any physical activity. Dedicate time to your
entire flexibility, this will not only help you avoid injury,
it will also make you a better athlete.
If you do happen to suffer from a hamstring
injury, it's important that correct first aid principles are
applied immediately. The RICER regime explains the correct treatment
for all muscle strain injuries. RICER stand for Rest, Ice, Compression,
Elevation, and then obtaining a Referral from a qualified sports
doctor or physiotherapist. So, as soon as a hamstring injury
occurs, rest the injured limb, apply ice to the effected area,
apply a compression bandage and elevate the limb if possible.
This treatment needs to continue for at least 48 to 72 hours.
This is the most critical time for the injured area, correct
treatment now can mean the difference between an annoying injury
or a permanent, re-occurring, debilitating injury.
After the first 72 hours obtain a referral from
a qualified professional and start a comprehensive rehabilitation
program. This should include a great deal of strength and stretching
exercises, as well as other rehabilitation activities such as
massage and ultra-sound.
