Hamstring Strains

[ Home ] [ Up ] [ Search ]

The dreaded hamstring strain is known as the bane of any explosive move. This injury can rob poser, endurance, and general quickness. The hamstring muscle group is comprised of four muscles; the gracilis, semitindinosis semimenbrinosis, and biceps femoris. They are located on the back side of the thigh.  This muscle group spans two joints; the hip and the knee.  The hamstrings cause hip extension and knee flexion.  Because of this two-joint action, the hamstrings are vitally important to walking and running.  An injury to the hamstring occurs during one of two phases while running; the late forward swing of the leg or during push-off of the support phase.

Early rehabilitation of the hamstring is vitally important to achieve full healing.  The RICE principle of employed as early as possible after the injury. RICE stands for Rest, Ice, Compression, and Elevation.  ICE should be applied for a period of 15 - 20 minutes before and after the rehabilitation regime. Utilizing a COMPRESSION bandage will help to minimize the pooling of blood and reduce the associated pain.  Active REST includes being active in a rehabilitation program and avoiding the activities that produce sharp pain. ELEVATION of the extremity will help to move the swelling that occurs out of the area; this will facilitate the healing process. Also, the use on nonsteroidal anti-inflammatory (NSAIDs) agents such as Advil® or Aleve® will help to reduce the associated swelling ad pain.  If a physician is consulted, he or she may prescribe stronger NSAIDs or muscle relaxants. (Please follow the instructions on the label when taking any medications.)

Early rehabilitation begins while icing after the injury.  Have the athlete sit with an ice bag under the affected area, and slowly lean forward.  This "touch-your-toes" stretch will help to relieve the muscle spasms associated with the injury.  Remember, DO NOT BOUNCE while stretching.  Bouncing will activate the stretch reflex and cause the muscle to become tighter.  When stretching the hamstrings, remember to keep a flat back and bend only at the hips.  Allowing the back to "hump" while toe-touching stretches the back more than the hamstrings. Other forms of hamstring stretching should also be utilized.  

Examples are:  

• Knee to chest for high hamstrings and gluteus, 
• Seated toe-touch stretch with legs together,
• Seated toe-touch, with legs wide,
• Single leg toe-touch,
• Standing hamstring stretch,
• Legs-over-head stretch,
• Gentle assisted stretching, and 
• PNF-type (contract-relax techniques) stretching.

It is important to begin stretching early, this will help to break the pain-spasm-pain cycle, and prevent scar tissue from causing a permanent shortening of the injured muscle.  While stretching, hold the stretch for approximately 10 seconds then slowly relax out of the stretch.  Stretching should be performed 5 - 10 times, 3 - 5 times daily.

Continue to Hamstring Rehabilitation, part 2

Advanced Stretching

©2000 - 2006 David Edell

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM