A hamstring strain generally occurs as a result of muscle overload, such as when you are running and your leg is fully stretched out just before your foot strikes the ground.
When your foot strikes the ground and all your weight is on it, the muscles can get stretched too far and they may start to tear. People who take part in certain activities that involve sprinting or jumping like track and field, soccer, football, lacrosse, basketball, and dance are more at risk of getting hamstring strains. These kinds of injuries are also more common in teens who are going through growth spurts.
That's because the leg bones may grow faster than a person's muscles, pulling the muscles tight and leaving them more susceptible to getting stretched too far. Keeping your muscles in good shape is the best way to prevent hamstring injuries. Here are some ways to help protect yourself against them and other sports injuries!
The good news is that only the most severe muscle tears require surgery. Most hamstring strains will heal on their own or with some physical therapy. If you have a complete tear of one of your hamstring muscles or tendons, your doctor might want you to have surgery to reattach the tendon to the bone or fix the tendon.
Not overdoing things is key when it comes to this type of injury. Many people have a hamstring strain come back because they returned to play too quickly. So follow your doctor's advice and don't push yourself or feel pressure to get back into sports or other activities too soon.
Larger text size Large text size Regular text size. What Is a Hamstring Strain? What Are the Symptoms of a Hamstring Strain? Other symptoms of a hamstring strain include: pain in the back of your thigh when you bend or straighten your leg tenderness, swelling, and bruising in the back of the thigh weakness in your leg that lasts for a long time after the injury Page 1 How Is a Hamstring Strain Diagnosed? The examination will help figure out what grade of strain you have: Grade 1; this is a mild strain.
You may experience some pain when you use your leg, but it will be minor and there will be minimal swelling. They may be able to refer you to a physiotherapist for specialist treatment in some cases. Recovering from a hamstring injury may take days, weeks or months, depending on how severe it is. A completely torn hamstring may take several months to heal and you'll be unable to resume training or play sport during this time.
During the first 2 or 3 days, you should care for your injury using RICE therapy:. Regular painkillers, such as paracetamol or a non-steroidal anti-inflammatory drug NSAID cream or gel, may also help relieve the pain. Short-term use of oral NSAIDs, such as ibuprofen tablets, can also help reduce swelling and inflammation. However, these are not suitable for everyone. Check the leaflet that comes with your medicine to see if you can take it. Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear.
To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside. This should be followed by a programme of gentle exercise, such as walking and cycling , and hamstring strengthening exercises. Your GP can give you further advice and, if necessary, refer you to a physiotherapist for a suitable exercise programme. To avoid injuring yourself again, you should only return to a full level of activity when your hamstring muscles are strong enough.
Even though the hamstrings consist of four different muscles Fig. The reason for the higher injury rate in the outer hamstring was a mystery until recently, when researchers from the University of Wisconsin determined that because the biceps femoris muscle attaches lower down the leg, it is under greater strain while the leg is swinging forward Fig. In an MRI study evaluating the location of hamstring strains in different athletes, the only runner to injure a hamstring other than the biceps femoris was an older man who severely strained his inner hamstring muscle while performing stretches prior to running, not while running.
This is consistent with research showing that dancers almost always injure their inner hamstrings, which are very sensitive to stretch injuries. Because of the exceptionally high recurrence rate associated with hamstring strains, rehabilitation of this injury must be comprehensive.
In an impressive study evaluating the success of different treatment regimens used in the management of acute hamstring strains, Marc Sherry and Thomas Best prove that compared to a protocol of static stretching and conventional hamstring exercises, an exercise regimen including agility and trunk stabilization exercises produced significantly better short and long-term outcomes see Table 1 for a summary of these exercises.
In contrast to conventional rehabilitation, the agility and stabilization group returned to sport sooner 22 days versus 37 days , and suffered fewer re-injuries during the first two weeks after returning to sport 55 percent of athletes in the conventional rehab group were re-injured, compared to no re-injuries in the progressive agility and trunk stabilization group. The beneficial effects of the agility and stabilization exercises were even present one year following return to sport, as 70 percent of the athletes treated with conventional stretches and exercises were re-injured, compared to only 7.
Because fatigue increases the potential for hamstring injury while running, I tell runners to briefly stop to stretch their outer hamstring during long runs.
Because the muscle is so large and crucial for running, injuring it is both difficult to rehab and can be long-lasting if not taken care of properly. Moran is currently dealing with a hamstring injury herself, and sympathizes with runners who have found themselves injured during marathon season.
JUST what I needed!!! So happy to honour my dad yesterday with a race! But I think I did him proud!
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