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Location
Intense pain
in the back of the thigh.
Function
and Anatomy of Hamstrings
The hamstrings
cross two joints, the hip and the knee. They are comprised
of the semi-membranosus and semi-tendinosus muscles located
on the inner aspect at the back of the thigh. To the outside
of the rear aspect of the thigh we find the biceps femoris.
Together these three muscles make up what we commonly refer
to as the hamstrings.
It is important
to distinguish between a hamstring strain and sciatica as
these conditions are often confused. A hamstring strain usually
occurs in the centre of the thigh, unlike sciatica which will
have a point of origin at the outer side of the thigh. Sciatica
often produces pain in the hip, lower back and even down to
the feet. All this from one nerve being pinched! A simple
test to distinguish between the two is to lie on your back
and raise one leg having your knee straight, if this hurts
it’s probably a hamstring strain. Ask somebody to flex
your foot, bending your foot towards your knee. If this produces
pain then it’s probably sciatica.
How
it affects your running
At first you
may have trouble running at your usual pace and may shorten
your running stride. As your hamstring deteriorates you will
have difficulty in extending your leg as this will produce
intense pain.
Causes of Hamstring
Strain
This injury is
usually the result of an over extension of the leg. This classic
scenario is that of running or sprinting downhill at speeds
that you are not accustomed to. Running on slopped roads and
banked surfaces can cause a hamstring strain as the muscle
is over stretched to keep a balanced running stride. Over
pronation (foot imbalance) can also lead to hamstring strain.
Treatment of Hamstring Strain
Initial treatment
should consist of an ice
pack. Some runners prefer to use a wet towel
that has been in the fridge. We recommend you use commercially
available ice packs for focused pain relief. Anti-inflammatory
such as Ibrobrufen will help to release the swelling. Please
note this should be taken with meals and never before running.
You can continue
running but it is essential that you modify your training
routine. Try to run on flat surfaces, shorten your stride
and decrease your speed until your injury has completely healed.
The hamstring stretch is an essential aspect of your treatment
regime.
Hamstring Stretch
Sit with your
injured leg straight and your other leg bent. With your back
straight and your head up, slowly lean forward at your waist.
You should feel the stretch along the underside of your thigh.
Hold the stretch for 10 to 15 seconds. Repeat the stretch
6 to 8 times. This stretching exercise may be helpful for
patello-femoral syndrome (pain under and around the kneecap),
patellar tendinitis (inflammation of the tendon that connects
the patella and tibia) and hamstring strain (overstretching
or tearing of the muscles on the back of the thigh).
Against the wall
Stand with you
feet shoulder width apart and bend over and put your hands
on your knees. Turn your feet slightly out to the sides and
maintain weight in your big toe and outside heel. With your
hands externally rotate your thighs and press out with your
knees. Keep your back straight and maintain the groove in
your back. From this position raise your butt up and back
while rotating the pelvis forward and maintaining a flat back
without losing the groove. You will feel the stretch in the
hamstring group.
Recent sports
studies have suggested that “retro-running” can
stretch and strengthen the quadriceps and hamstrings to improve
stability. Retro-running is walking or running backwards.
It is important to start slowly with a slow walk and progress
to a gentle jog. Choose a smooth, flat road or you can utilize
a treadmill with handrails for support. Alternate your neck
position to prevent strains and limit your retro-running to
two sessions per week starting from 50 meters and progressing
to 500 meters.
We also recommend
the use of sports
orthotics/ insoles to dramatically speed
up recovery time. Hamstring supports provide compression and
stability to the affected muscle to increase the healing phase
of the injury.
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