Hamstring
strain or tear
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. The "pull"
is a strain or tear in the muscles or tendons. Hamstring
injuries are easier to prevent than to cure. But
to understand what causes a hamstring injury, you
first have to know 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,
located at the back of the thigh, work with the quadriceps muscle group, in
the front of the thigh. When you want to bend your leg, the hamstring muscles
contract and the quadriceps muscles relax. Conversely, when you want to straighten
your leg, the quadriceps muscles contract and the hamstring muscles relax.
If one muscle group is considerably stronger than its opposing muscle group,
the imbalance can lead to a strain. This frequently happens with the hamstring
muscles. The quadriceps muscles are usually much more powerful, so the hamstring
may become fatigued faster than the quadriceps. A fatigued muscle cannot relax
as easily when its opposite muscle contracts, leading to strains.
Strains and tears - Muscle strains are overuse injuries that
result when the muscle is stretched without being properly warmed up. It's like
pulling a rubber band too long. Eventually, the rubber band will either lose
its shape or tear apart. The same options apply to muscles.
In young people, a different dynamic applies. Bones and muscles do not grow
at the same speed. If the youth is experiencing a growth spurt, the bones may
grow faster than the muscles. The growing bone pulls the muscle tight, and a
sudden jump, stretch or impact can tear the muscle away from its connection
to the bone.
Often the muscle pulls a piece of bone with it, an injury called an avulsion.
If the hamstring tears near the hip, where it attaches to the pelvis, it may
pull a piece of the lower part of the hip (ischium) away. This is a serious
injury that may require surgery to reattach the muscle.
Recognizing hamstring injury - An injury to the hamstring
is usually readily apparent.
- Mild strains may involve a simple tightening of the muscle that you can
feel.
- More severe injuries may result in a sharp pain in the back of the thigh,
usually in full stride.
- 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 hamstring injury - Remember RICE,
and you will know the immediate treatment protocol for many sports-related injuries,
including hamstring pulls or strains.
- Rest the affect area.
- Ice the injury.
- 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 and reattach
it. No treatment is complete without proper rehabilitation to strengthen and
stretch the muscle.
Preventing hamstring injury - The best way to prevent a hamstring
injury is to stretch, both 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.
Sit down and straighten your left leg. The sole of your right foot should rest
next to the inside of your straightened leg. Lean slightly forward and touch
your foot with your fingers. Keep your left foot upright with the ankle and
toes relaxed. Hold for 30 seconds. Repeat with right leg.
