Hamstring Injury Treatment
and Hamstring Stretching Exercises

Why are hamstring injuries so common,
and what can you do to prevent them?

Effective hamstring injury treatment & hamstring stretching exercises are vital to the overall health and condition of the hamstring muscles. The hamstring muscles are very susceptible to tears, strains and other common sporting injuries.

Those athletes particularly vulnerable are competitors involved in sports which require a high degree of speed, power and agility. Sports such as Track & Field (especially the sprinting events) and other sports such as soccer, basketball, tennis and football seem to have more than their fair share of hamstring injuries.

Lets start by having a quick look at the particular muscles which make up the hamstrings and where exactly they're located. We'll then move onto some common causes of hamstring injuries and finally look at some preventative measures and treatments.

The hamstring group of muscles, located at the back of the upper leg, are actually a group of three separate muscles. The top of these muscles are attached to the lower part of the pelvis and the bottom of the hamstring muscles are attached to the lower leg bone just below the knee joint. The technical or anatomical names for the three hamstring muscles are semimembranosus, semitendinosus and biceps femoris.

The picture to the right shows the muscles located at the rear of the upper right leg. The three specific hamstring muscles can be seen on the picture, by looking for the anatomical names located half way down the right hand side.

Now that we know exactly what and where the hamstrings are, lets take a look at some of the most common causes for hamstring injuries. By far the most common cause of hamstring injuries originates from an imbalance between the quadriceps muscles (located at the front of the upper leg) and the hamstring muscles.

The quadriceps are a very large, strong group of muscles which help to extend the leg. These muscles can become so strong that they overpower the hamstrings, putting a massive amount of tension on the hamstring muscles. Combine strong quadriceps with weak hamstrings and you have a hamstring injury waiting to happen.

Other factors which contribute to hamstring injuries are a lack of flexibility and poor strength of the hamstring muscles. Also, when the hamstrings become fatigued or tired they are more susceptible to injuries.

The best preventative measures involve a consistent program of both stretching and strengthening exercises. Increased flexibility will contribute greatly to the ability of the hamstring muscles to resist strains and injury. To follow are two very effective and very safe hamstring stretches.

In the stretch to the left, simply kneel down on one knee and place your other leg straight out in front with your heel on the ground. Keep your back straight. Make sure your toes are pointing straight up and gently reach towards your toes with one hand. Use your other arm for balance. Hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

In the stretch to the right, stand with one foot raised onto a chair, fence railing or similar object. Keep your raised leg slightly bent, with your toes on the edge of the chair. Let your heel drop off the edge of the chair. Keep your back straight and gently move your chest towards your raised leg. As above, hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Warming up correctly will also contribute greatly to reducing the likelihood of a hamstring injury, and don't just stretch before you exercise. Make sure you stretch both before and after any physical activity. Dedicate time to your entire flexibility, this will not only help you avoid injury, it will also make you a better athlete.

If you do happen to suffer from a hamstring injury, it's important that correct first aid principles are applied immediately. The RICER regime explains the correct treatment for all muscle strain injuries. RICER stand for Rest, Ice, Compression, Elevation, and then obtaining a Referral from a qualified sports doctor or physiotherapist. So, as soon as a hamstring injury occurs, rest the injured limb, apply ice to the effected area, apply a compression bandage and elevate the limb if possible. This treatment needs to continue for at least 48 to 72 hours. This is the most critical time for the injured area, correct treatment now can mean the difference between an annoying injury or a permanent, re-occurring, debilitating injury.

After the first 72 hours obtain a referral from a qualified professional and start a comprehensive rehabilitation program. This should include a great deal of strength and stretching exercises, as well as other rehabilitation activities such as massage and ultra-sound.

Hamstring Stretches
to help the Lower Back

Learn how stretching the hamstrings
can relieve lower back pain.

	Article Menu Hamstring & Spine Anatomy Normal v's Abnormal Stretching Guidelines Sample Hamstring Stretches Learn the exercises that can prevent Lower Back Pain and More!

Effective hamstring stretches and hamstring injury treatment is vital to the overall health and condition of the lower back muscles and to relieving lower back pain.

The lower part of the spine, or the lumbar region, is the region where most people experience back pain. This part of the back carries the weight of the body and the muscles are prone to strain.

Hamstring & Spine Anatomy
The diagram to the right illustrates the vertebrae of the spine. Notice the 'S' shape of the spine, which I refer to later

The lower back is acted upon by any of the muscles connected to the lower torso. For example, the abdominal muscles play a leading part in keeping the lower spine straight and any back exercise program must strengthen the abdominals.

The subject of this article, however, is stretching the back of the legs, or hamstring muscles, and how that helps prevent or help treat lower back pain.

It might not seem obviously necessary to stretch your legs in order to help your back, but let me explain why this is so.

The hamstring group of muscles, located at the back of the upper leg, are actually a group of three separate muscles. The top of these muscles are attached to the lower part of the pelvis, and the bottom of the hamstring muscles are attached to the lower leg bone just below the knee joint. The technical or anatomical names for the three hamstring muscles are semimembranosus, semitendinosus and biceps femoris.

Tight hamstrings tend to pull on the pelvis, as the top of the long hamstring is attached to the pelvis, so this causes a rounding of the lower back (Seen in the images below). Over time, this postural imbalance will lead to back pain.

Normal v's Abnormal
In the first image, the man has a normal 'S' shape in his back.

In the second image, the lower back is rounded, meaning that the hips have been pulled backwards by the hamstring. His back no longer has an 'S' shape and is likely to suffer from lower back pain.

By improving the flexibility of the hamstrings you are able to remove the tension from the pelvis and allow the pelvis to sit in its' natural position, which in turn allows the spine to resume its' natural 'S' shape.

So, how do you improve the flexibility of your hamstrings and relieve lower back pain? With stretching!

Stretching Guidelines
As with most activities there are rules and guidelines to ensure that they are safe. Stretching is no exception. Stretching can be extremely dangerous and harmful if done incorrectly. It is vitally important that the following guidelines be adhered to, both for safety and for maximizing the potential benefits of stretching.

• Breathe. Don't hold your breath. Holding your breath can raise your blood pressure, if you do suffer from high blood pressure. In any event, it makes you more tense. The deeper you breathe, the more relaxed you are, the deeper and longer you will be able to stretch.
• Never force a stretch beyond the point of mild discomfort. Stretching tight muscles will be uncomfortable, but you should never feel any sharp or sudden pain. If you do, stop immediately-you are pushing yourself too far.
• Be consistent. Stretching for a few minutes each day will gradually build flexibility and range of motion. This is far preferable to stretching only once a week for a longer time.
• Wear loose comfortable clothing. It's obviously very difficult to stretch if your clothes are tight and restrict movement.
• Time yourself and try to increase your time in each stretch by a few seconds each week. Start with 10-15 seconds and extend this by 5 seconds each week until you can hold a stretch for at least 30 seconds.

Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Sample Hamstring Stretches
Increasing flexibility, with regular hamstring stretches, will contribute greatly to the relief of lower back pain and injury. To follow are two very effective and very safe hamstring stretches.

In the stretch to the left, simply kneel down on one knee and place your other leg straight out in front with your heel on the ground. Keep your back straight. Make sure your toes are pointing straight up and gently reach towards your toes with one hand. Use your other arm for balance. Hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

In the stretch to the right, stand with one foot raised onto a chair, fence railing or similar object. Keep your raised leg slightly bent, with your toes on the edge of the chair. Let your heel drop off the edge of the chair. Keep your back straight and gently move your chest towards your raised leg. As above, hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

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Article from Andrew de Bruyn at Help Back Pain.
Andrew is the author of Build your Back, Beat the Pain.
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Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more articles on
stretching, flexibility and sports injury, please visit
The Stretching Institute.