What are the hamstring muscle group?

The hamstrings consist of three main muscles:

• Biceps Femoris: This muscle has two parts—a long head and a short head. The long head originates from the ischial tuberosity (the bone you sit on), and the short head originates from the femur. Both parts merge to form the biceps femoris tendon.

• Semimembranosus: This muscle originates from the ischial tuberosity and inserts into the back of the medial condyle of the tibia.

• Semitendinosus: It also originates from the ischial tuberosity and inserts into the upper part of the tibia.

Together, these muscles play a crucial role in various leg movements, including flexing the knee, extending the hip, and participating in movements like running, jumping, and walking. The hamstrings also contribute to stabilizing the knee joint and are actively involved in activities that require bending or flexing the knee, like kicking a ball or performing a squat.

Maintaining flexibility and strength in the hamstrings is important for overall lower body function and can contribute to preventing injuries. Whether you're sprinting on the track or simply reaching down to tie your shoelaces, your hamstrings are there, working behind the scenes to make it all happen.

How are the hamstrings injured?

Some common ways hamstring muscles can get strained include:

• Overexertion or Overstretching: Rapid acceleration or deceleration during activities like sprinting or sudden changes in direction can lead to overstretching of the hamstrings.

• Poor Warm-Up: Inadequate warm-up before engaging in physical activities can leave the muscles less prepared for the demands placed on them.

• Muscle Imbalances: Weakness or imbalances between the hamstrings and quadriceps (the muscles at the front of the thigh) can increase the risk of hamstring strains. It's like having an uneven tug-of-war between opposing muscle groups.

• Fatigue: Fatigued muscles are more prone to injuries. Overexertion without sufficient rest can lead to compromised muscle function.

• Inadequate Flexibility: Limited flexibility in the hamstrings can make them more susceptible to strains. It's like having muscles that are less adaptable to sudden movements or changes in length.

• Previous Injuries: A history of hamstring injuries may increase the likelihood of future strains.

• Sudden Movements: Sudden and uncontrolled movements, especially when the muscles are not prepared for the force, can lead to strains.

Proper warm-up, conditioning, and flexibility exercises can help reduce the risk of hamstring strains.

What are symptoms of a hamstring strain/tendinopathy?

When your hamstrings send distress signals, they're usually accompanied by a set of symptoms that indicate a strain. Here's what to watch out for:

• Pain: The most common and noticeable symptom is pain in the back of the thigh. It's like a warning signal that something isn't right.

• Tenderness: If you touch the affected area, you might feel tenderness or increased sensitivity.

• Swelling: Inflammation can lead to swelling around the site of the strain/tendinopathy.

• Bruising: In some cases, a hamstring strain/tendinopathy may cause bruising, indicating small blood vessel injuries.

• Muscle Stiffness: The injured hamstring may feel stiff, limiting your range of motion.

• Weakness: You might experience weakness in the affected leg, making it challenging to bear weight or perform certain movements.

• Popping Sensation: Some individuals report hearing or feeling a popping sensation at the time of the injury.

• Difficulty Straightening the Leg: Straightening the leg against resistance may be difficult due to muscle weakness or pain.
  

How do you treat a hamstring strain/tendinopathy?

Treating hamstring strains or tendinopathy involves a combination of rest, rehabilitation, and sometimes medical intervention. Some treatments that the practitioners at Mountain Health and Performance may recommend include:

• Laser Therapy: Laser therapy can promote healing and reduce inflammation in the affected area.

• Soft Tissue Therapy: Massage, myofascial release, or other soft tissue therapies can help address muscle tightness and improve overall tissue health.

• Shockwave Therapy: Can stimulate blood flow, reduce pain and promote tissue regeneration. Best suited for hamstring tendinopathy that has persisted for 3+ months.

• Exercises/Rehab: Gentle stretching can help improve flexibility. Strengthening exercises should focus on the hamstrings, quadriceps, and hip muscles to promote stability.

• Eccentric Exercises: Eccentric exercises involve lengthening the muscle under tension and can be beneficial for tendon health.

• Rest and Activity Modification: Allow the hamstrings time to heal by avoiding activities that worsen the strain or tendinopathy. Modify your activities to reduce unnecessary stress on the hamstrings.

• Compression: Using a compression bandage to help reduce swelling and provide support.

• Elevation: Elevate your leg when possible, especially when resting, to minimize swelling.