Injured hamstrings are seen quite often in both athletic and non-athletic individuals. Often referred to as a “pulled hamstring”, it is actually a strained or partially torn muscle. The hamstrings are of course the large group of muscles in the back of your thigh. These long muscles have their attachments at the base of the buttock and behind the knee, at the tibia and fibula bones. They have two main functions: to bend the knee and to extend the thigh from a position in front of the body to a position in line with or behind the torso, such as when walking, running, getting out of a chair, or climbing stairs.
An injury to the hamstring can occur with almost any activity which requires the use of your legs: from all the activities mentioned above to dancing or even a simple slip on the ice. These strains can range from a very small tear to a large rupture in the middle of the muscle or off an attachment to one of the bones. Why are hamstrings injured so often? To function optimally, hamstrings need to be somewhat flexible. However, sedentary activities such as sitting can cause these muscles to become tight. Stretching thus becomes the most important aspect of injury prevention. One of the simplest stretches for the hamstrings is to lie on your back, beginning with both knees bent; hold the back of one thigh with both hands and attempt to straighten your leg(foot pointing toward ceiling) for 15 to 30 seconds. Repeat 3 or 4 times on each thigh.
Treatment of hamstring injuries is dependent upon the extent of damage sustained. Minor strains will require some level of activity limitation, as well as careful stretching. Ice applications, of approximately 20 minutes each, are often helpful early on, as is use of anti-inflammatory medication. If your injury takes more than a few days to respond to your own treatment, check with a health care professional: you don’t want to cause more damage as you “treat” yourself. Severe hamstring injuries may even require crutches. Once the acute phase (pain!) has subsided, gentle strengthening and stretching exercises can begin gradually. Other modes of treatment, often performed by physical therapists or certified athletic trainers, include ultrasound and electrical muscle stimulation, both of which have been shown to speed healing. In addition, physical therapists, athletic trainers, and massage therapists often provide special massage techniques to the injured muscle; again speeding healing and breaking up scar tissue, or preventing it from forming. Unfortunately, some hamstring injuries heal very slowly, and patience is required.
