The Treatment of a The Treatment of a HADDON TOWNSHIP
Hamstring Strain Hamstring Strain HIGH SCHOOL
THE
Introduction Summary TREATMENT
Anatomy of the Hamstrings - The hamstrings are made up of the OF A
The hamstrings are a group of three biceps femoris, the semitendinosus, and
muscles on the backside of the thigh, the semimembranosus.
HAMSTRING
the biceps femoris (BF), the STRAIN
semitendinosus (ST), and the - A strain is a tear or stretch of a muscle
semimembranosus (SM). The BF is caused by a forceful contraction of the
toward the outside while the ST and muscle.
SM are toward the inside. All the
hamstrings muscles perform flexion of - Initial treatment of a hamstring strain
the knee and assist in extension of the should include Rest, Ice, Compression,
hip. and Elevation.
What is a strain? - Rehabilitative exercises and therapeutic
A strain is a tear or modalities should be done to quicken
stretch of a muscle or your return to play.
tendon. It usually
occurs at the place - Prevention through proper warm-up
where the muscle and strengthening is KEY!
meets the tendon
during a forceful
muscle contraction
(i.e. throwing hard
without warming up
or throwing in a
motion to which one
is not accustomed). It may cause pain, HADDON TOWNSHIP
burning, swelling, or a deformity. Also, HIGH SCHOOL
a “pop” may have been heard/felt at
Athletic Training Services
the time of the injury. By:
(856) 869-7750 ext. 7030
Vincent Leavey, MS, ATC, PES
The Treatment of a
Hamstring Strain
Rehabilitation Exercises Preventing Hamstring Strains
Treatment - Always use appropriate warm-up by
jogging slowly or riding a stationary The key to preventing hamstring strains,
Initial Treatment bicycle and all muscle strains in general, is
R-I-C-E - Exercises should include various appropriate warm-up. Warm-up does
- This consists of rest, methods of strengthening the hamstrings NOT include static (or stationary), held
ice, compression, and through knee flexion and hip extension stretching. It includes gradually increasing
elevation such as those seen below the intensity of movements starting with
- Rest – Avoid slow jogging or stationary cycling and then
activities that cause progressing to faster running and higher
pain (i.e. running) and Leg Curl
intensity cycling or exercising on the
use crutches if they elliptical machine.
help to reduce pain Stretching should
- Ice – Place a bag of ice over the spot always follow
where the most pain is for 20-30 warm-up to
Leg
minutes at a time with an hour break Stiff Leg Deadlift
Extension ensure maximum
between icing sessions. Ice will reduce efficacy.
pain so use it when
necessary Prevention of
- Compression – - These exercises should be done with hamstring strains also includes
Leg Extension
Tightly secure ice bag in light weights or exercise bands. Start with
Leg Press strengthening both the quads (front of
place and compress 2 sets of 10 and move to 3 sets of 10 then thigh) and to the appropriate ratio
area with an elastic 3 sets of 15 (hamstrings should be 70% as strong as
wrap (such as an ACE wrap) when not - Also, balance exercises such as standing quads). This strengthening should be
icing on one foot on a wobble board or while
Leg Press achieved through exercises, and once these
- Elevation – When icing, sit down and tossing a ball will help for a quicker full exercises are complete, an appropriate
prop leg up on a higher surface to help return warm-down should occur (much like the
reduce pain and swelling - See your Haddon Township High warm-up but the intensity of the exercise
School Athletic Trainer for other should decrease gradually). Finally, static
Also, a pain and inflammation reducing strengthening and stretching techniques stretching should be used to keep the
medication may be helpful, but ask your that will be most appropriate for muscles long and lean.
parents and a physician before taking hamstring strains
one and never exceed the - Return to play can occur when pain free Remember: Prevention is KEY!
recommended dosage. motion is possible and strength is normal