Hamstring Injury - Causes, Prevention and Treatment for Hamstring Injury and Hamstrin... Page 1 of 4
Hamstring Injury Treatment
and Hamstring Stretching Exercises!
Why are hamstring injuries so common,
and what can you do to prevent them?
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Effective hamstring injury treatment & hamstring stretching exercises are vital to the overall health and
condition of the hamstring muscles. The hamstring muscles are very susceptible to tears, strains and
other common sporting injuries.
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.
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Hamstring Injury - Causes, Prevention and Treatment for Hamstring Injury and Hamstrin... Page 2 of 4
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 heel 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,
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 heel 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.
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing
sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that
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Hamstring Injury - Causes, Prevention and Treatment for Hamstring Injury and Hamstrin... Page 3 of 4
something as simple as stretching won't be effective. And don't make the mistake of missing this
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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.
Click here for a comprehensive, in-depth article on the proper treatment for sports injuries such as
sprains, strains, and other pulled muscle injuries.
If you enjoyed this issue of The Stretching & Sports Injury Report, please feel free to forward it to others,
make it available for download from your site or post it on forums for others to read. Please make sure
the following paragraph and URL are included.
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Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more articles on
stretching, flexibility and sports injury, please visit
The Stretching Institute.
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