Hamstring muscle strain
hamstrings; muscle; injury; strain; tear; leg; knee;
Contents
Anyone who watches sports or plays sports knows that a 'pulled hamstring' is a common injury for athletes such as footballers, basketballers and runners. It can occur in any sports that need the person to suddenly sprint fast.
The 'hamstring' is actually a group of three muscles that help to straighten (extend) the leg at the hip and bend (flex) the leg at the knee. They stretch from the pelvic bone (pelvis) down the back of the thigh to the tibia (one of the bones in the lower part of the leg below your knee).
How muscles work
All muscles work in pairs to perform a task. One set of muscles contracts to exert force, while the other set of muscles relaxes.
The hamstring muscles, in the back of the thigh, work with the quadriceps muscles in the front of the thigh. When you want to bend your knee and straighten your leg at the hip (such as when you start to run), the hamstring muscles contract and the quadriceps muscles relax. When you want to straighten your knee and bend your leg at the hip (such as when you kick a ball), the quadriceps muscles contract and the hamstring muscles relax.
If one muscle group is stronger than its opposing muscle group, the imbalance can lead to a strain. This often happens with the hamstring muscles. The quadriceps muscles are usually much more powerful, so the hamstring muscles may become fatigued (tired) faster than the quadriceps. A fatigued muscle cannot relax as easily when its opposite muscle contracts, leading to strains.
Strains and tears
An injury to the hamstring muscle can be:
- a strain, where there are small tears to some of the muscle fibres
- a larger tear of the muscle
- an avulsion of the muscle tendon (where the tendon tears off of the bone).
In young people, bones and muscles do not grow at the same speed. If the young person is having a growth spurt, the bones may grow faster than the muscles. The growing bone pulls the muscle tight, and a sudden jump, stretch or blow to the muscle can tear the muscle away from its connection to the bone.
- Mild strains may cause a feeling of tightness in the muscles.
- More severe injuries may result in a sharp pain in the back of the thigh, usually when the leg is fully extended (straightened).
- A rupture or tear may leave you unable to stand or walk. The muscle may be tender to the touch, and it may be painful to stretch your leg. Within a few days after a tear, the area may appear very bruised.
Treating a hamstring injury
Remember RICE, and you will know the immediate treatment for many sports-related injuries, including hamstring pulls or strains.
- Rest the affected area.
- Ice the injury (use an ice pack or wrap ice in a towel).
- Compress the injury (apply a bandage or other compressive device).
- Elevate the injury.
If the muscle is completely torn, surgery may be necessary to repair it or reattach it to the bone.
Rehabilitation to strengthen and stretch the muscle is very important.
Preventing hamstring injury
The best way to prevent a hamstring injury is to strengthen the muscles (using exercises designed for this purpose), and stretch them before and after an activity. Weak or tight hamstrings can contribute to low back pain, so doing exercises to strengthen and stretch the hamstrings may also reduce your risk of low back pain.
Stretching
- Sit down and straighten your left leg. The right leg should be fully bent so that the sole of your right foot should rest next to the inside of your straightened leg.
- Lean slightly forward and touch your left foot with your fingers. Keep your left foot upright with the ankle and toes relaxed. Hold for 30 seconds.
- Repeat with right leg.
You don't have to be playing sport to injure your hamstrings. Running for a train or bus, or any sudden burst of movement can cause problems. If you exercise regularly or at least give your muscles a good daily stretch, there is less chance of getting this painful injury.
References
American Academy of Orthopaedic Surgeons. 'Hamstring muscle strain':
http://orthoinfo.aaos.org/topic.cfm?topic=A00408&return_link=0
The Sports Injury Clinic. 'Hamstring strain (tear of the hamstring muscles)':
http://sportsinjuryclinic.net/cybertherapist/...
The Sports Injury Clinic. 'Tight hamstrings':
http://sportsinjuryclinic.net/cybertherapist/...
The information on this site should not be used as an alternative to professional care. If you have a particular problem, see a doctor, or ring the Youth Healthline on 1300 13 17 19 (local call cost from anywhere in South Australia).