Hamstring Muscle Injuries
One commonly strained or "pulled" group of muscles are the hamstrings. Spanning the back of the thigh, these muscles help to
extend the leg backwards and are active when we "push off" in running, or on the upstroke in cycling.
The most common causes of hamstring injury include inadequate warm-up time and stretching. Other causes include cycling on a bike seat that is too high, as well as weak gluteal muscles. This will cause the muscles to be repetitively overstretched, leading to pain and inflammation. In addition, cramping of the hamstrings may occur due to inadequate fluid, electrolyte, and carbohydrate intake.
In order to prevent hamstring injuries, proper warm-up and stretching are essential. A "cold" muscle should never be stretched. Before stretching, take 10–15 minutes to warm-up First. A good warm-up will imitate the actions that your body will undergo during your sport, but at a lesser intensity. For example, a softball warm-up should include walking, followed by light jogging, as well as rotating your upper trunk, arms, and shoulders. Cyclists should engage in several minutes of easy spinning. After a light walk or jog, tennis players and golfers should "go through the motions," starting out very gently, and gradually speeding up their strokes. After a proper warm-up, you are now ready to stretch.
The key to proper stretching is to remember that "less is more." Stretches should be gentle, relaxing, and never painful. You'll want to hold a steady stretch for at least 20–30 seconds without bouncing. Stretching too far or stretching for less than 20 seconds may do more harm than good. In doing so, you may initiate a "stretch reflex" which actually causes the muscles to tighten up even more. This may cause pain and physical damage to your muscle fibers, as well as scar tissue formation and decreased elasticity over time. For more information go to How To Warm-Up and Stretch.
The safest way to stretch your hamstrings is to lie on your back, alongside a doorway (or tree, or fence post). Place the stretching leg up on the door frame (or tree, or fence post), with the other leg lying flat on the ground. Both knees should be straight. To increase the stretch, slide your body closer to the door frame; to decrease it, slide your body backwards. Hold for 20-30 seconds, then repeat on the other side. Remember to continue to breathe throughout the stretch. Other related leg muscles, which are also important to stretch, include the quadriceps and calf muscles. Proper nutrition is also key in preventing hamstring injuries and cramping. For more information go to Sports Nutrition.
One final caution: a true hamstring tear can be a potential emergency. If you experience a sudden sensation of a tear or "pop" in the back of your leg, followed by immediate, intense pain, you may have torn your hamstring or calf muscles. Apply ice and call us for an appointment as soon as possible.