Hamstring Injury
Location
Intense
pain in the back of the thigh.
Function
and Anatomy of Hamstrings
The
hamstrings cross two joints, the hip and
the knee. They are comprised of the semi-membranosus
and semi-tendinosus muscles located on the
inner aspect at the back of the thigh. To
the outside of the rear aspect of the thigh
we find the biceps femoris. Together these
three muscles make up what we commonly refer
to as the hamstrings.
It
is important to distinguish between a hamstring
strain and sciatica as these conditions
are often confused. A hamstring strain usually
occurs in the centre of the thigh, unlike
sciatica which will have a point of origin
at the outer side of the thigh. Sciatica
often produces pain in the hip, lower back
and even down to the feet. All this from
one nerve being pinched! A simple test to
distinguish between the two is to lie on
your back and raise one leg having your
knee straight, if this hurts it’s
probably a hamstring strain. Ask somebody
to flex your foot, bending your foot towards
your knee. If this produces pain then it’s
probably sciatica.
How
it affects your running
At first
you may have trouble running at your usual
pace and may shorten your running stride.
As your hamstring deteriorates you will
have difficulty in extending your leg as
this will produce intense pain.
Causes
of Hamstring Strain
This
injury is usually the result of an over
extension of the leg. This classic scenario
is that of running or sprinting downhill
at speeds that you are not accustomed to.
Running on slopped roads and banked surfaces
can cause a hamstring strain as the muscle
is over stretched to keep a balanced running
stride. Over pronation (foot imbalance)
can also lead to hamstring strain.
Treatment of Hamstring Strain
Initial
treatment should consist of an ice
pack. Some runners prefer
to use a wet towel that has been in the
fridge. We recommend you use commercially
available ice packs for focused pain relief.
Anti-inflammatory such as Ibrobrufen will
help to release the swelling. Please note
this should be taken with meals and never
before running.
You
can continue running but it is essential
that you modify your training routine. Try
to run on flat surfaces, shorten your stride
and decrease your speed until your injury
has completely healed. The hamstring stretch
is an essential aspect of your treatment
regime.
Hamstring
Stretch
Sit
with your injured leg straight and your
other leg bent. With your back straight
and your head up, slowly lean forward at
your waist. You should feel the stretch
along the underside of your thigh. Hold
the stretch for 10 to 15 seconds. Repeat
the stretch 6 to 8 times. This stretching
exercise may be helpful for patello-femoral
syndrome (pain under and around the kneecap),
patellar tendinitis (inflammation of the
tendon that connects the patella and tibia)
and hamstring strain (overstretching or
tearing of the muscles on the back of the
thigh).
Against
the wall
Stand
with you feet shoulder width apart and bend
over and put your hands on your knees. Turn
your feet slightly out to the sides and
maintain weight in your big toe and outside
heel. With your hands externally rotate
your thighs and press out with your knees.
Keep your back straight and maintain the
groove in your back. From this position
raise your butt up and back while rotating
the pelvis forward and maintaining a flat
back without losing the groove. You will
feel the stretch in the hamstring group.
Recent
sports studies have suggested that “retro-running”
can stretch and strengthen the quadriceps
and hamstrings to improve stability. Retro-running
is walking or running backwards. It is important
to start slowly with a slow walk and progress
to a gentle jog. Choose a smooth, flat road
or you can utilize a treadmill with handrails
for support. Alternate your neck position
to prevent strains and limit your retro-running
to two sessions per week starting from 50
meters and progressing to 500 meters.
We also
recommend the use of sports
orthotics/ insoles to dramatically
speed up recovery time. Hamstring supports
provide compression and stability to the
affected muscle to increase the healing
phase of the injury.
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