Hamstring Injuries: Treatment and Stretching Exercises

Effective hamstring injury treatment and hamstring stretching exercises are vital to the overall health and condition of the hamstring muscles. These muscles are very susceptible to tears, strains and other common sporting injuries.

Those athletes particularly vulnerable are competitors involved in sports that require a high degree of speed, power and agility. Sports such as track and field (especially the sprinting events), basketball, tennis and football seem to have more than their fair share of hamstring injuries.

Let us start by having a quick look at the particular muscles that make up the hamstrings and where exactly they are located. We will then move on to 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 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 overleaf 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 halfway down the right-hand side.)

Common causes

Now that we know exactly where the hamstrings are, let us look at some of the most common causes for hamstring injuries.

By far the most common cause of hamstring injuries is an imbalance between the quadriceps muscles (located at the front of the upper leg) and the hamstring muscles. The quadriceps is 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 them. Combine strong quadriceps with weak hamstrings and you have a hamstring injury waiting to happen.

Other factors that contribute to hamstring injuries are a lack of flexibility and poor strength of the hamstring muscles. In addition, when the hamstrings become fatigued or tired they are more susceptible to injuries.
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Preventative exercises

The best preventative measures involve a consistent programme of both stretching and strengthening exercises. Increased flexibility will contribute greatly to the ability of the hamstring muscles to resist strains and injury. The following are two very effective and safe examples of hamstring stretches.

To perform the first stretch, 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 20-30 seconds and repeat at least two to three times.

To perform the second stretch, simply stand with one foot raised onto a chair, fence railing or similar support. Keep your raised leg slightly bent, with your toes on the edge of the support. Let your heal drop off the edge of the support. Keep your back straight and gently move your chest towards your raised leg. As for the first stretch, hold this stretch for about 20-30 seconds and repeat at least two to three times.

Warming up correctly before you stretch will also contribute greatly to reducing the likelihood of a hamstring injury.
Make sure you stretch only after an active warmup of jogging before or 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.

Treatment

If you do happen to suffer from a hamstring injury, it is important that correct first-aid principles are applied immediately. The RICER regime explains the correct treatment for all muscle strain injuries.

RICER stands 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 affected area, apply a compression bandage and elevate the limb if possible.

This treatment needs to continue for at least 48-72 hours. This is the most critical time for the injured area and correct treatment now can mean the difference between an annoying injury and a recurring or permanent debilitating injury.

After the first 72 hours, obtain a referral from a qualified professional and start a comprehensive rehabilitation programme. This should include a great deal of strength and stretching exercises, as well as other rehabilitation activities such as massage and ultrasound.

Brad Walker Sports trainer and lecturer, Australia
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