Hamstring Injury
The hamstring consists of a group of three muscles; the Biceps Femoris,
the Semitendinosus, and the Semimembranosus all of which run along the
back of the leg just above the knee. These muscles are vital to the
proper function of the knee and leg and can affect a person's ability to
walk, run, kick, and perform other physical activities at full
strength. One of the most important jobs of the hamstring is knee
flexion, but the hamstring also helps the upper body distribute its
weight evenly over the lower body so people don't fall or stumble when
they try to walk or run.
Hamstring injuries are rated on a scale
from one to three. Grade 1 injuries represent the most minor kinds of
hamstring injuries, like cramps and strains, while grade 3 injuries
represent much more serious muscle tears. A strong recovery is possible
after a grade 3 hamstring injury,
but most require months of rehabilitation. Athletes must be especially
careful to properly maintain the hamstring, even during the off season,
as an injury to the hamstring can have a massive negative impact on all
levels of sporting careers.
To prevent hamstring injuries, be
sure to stretch properly before any type of strenuous activity. Muscles
that are tight are more susceptible to injuries, but a good stretching
program can keep muscles loose and athletes moving strong. While
stretching, care must be taken not to over stretch. Over stretching
before a physical activity can fatigue the muscles, making them sore and
tired before they're actually needed. Most experts agree that a good
stretching routine and warm-up before the intended physical activity is
key in injury prevention.
Performing routine strength exercises
that target the hamstring will build the muscles and allow them to
perform with increased strength and power. Stretch routines and strength
exercises during the off season will keep the muscle powerful during
periods of decreased activity, reducing the risk of injury when activity
is reinitiated. It's important to be in shape to play your sport
instead of playing a sport to get in shape. Strength exercises that
specifically target the hamstring include cable kickbacks, hamstring
curls using a stability ball, and dead lifts. A sports or physical
fitness trainer can explain how to properly accomplish any of these
exercises and might be able to recommend a few more. It's always a good
idea to be shown how to perform exercises by an experienced trainer
because improperly performing exercises can cause more injuries than
they prevent.
Treatment of minor hamstring injuries generally
includes rest, ice, compression, and elevation of the area. Serious
hamstring injuries should be treated by a physician and may require
surgery, medication, and/or months of rehabilitation as part of a
prescribed treatment program.
Maintaining good hamstring health
is important for the prevention of hamstring injuries, but it's also
important to maintain the hamstring after an injury, in order to prevent
future injuries and discomfort. Repeated hamstring injuries increase
the risk of permanent hamstring damage, so extra caution should be taken
by individuals who are recovering or who have already recovered from an
injury as to not to re-injure the area.
Hamstring Injury Symptoms