Situated at the rear of our thigh, the hamstrings denote a set of muscles and tendons. They facilitate the flexing of our knees and extension of our hips, making them crucial muscle groups and tendons for sportspeople of all proficiencies.
Injuries to the hamstring muscle can be a terrible problem that hinders the professional life of an athlete. The risk of experiencing a hamstring strain is possible for anyone, but individuals who participate in sports such as soccer, basketball, football, tennis, or any activity that requires frequent and sudden stops and turns are at a greater risk.
Fortunately, pain and swelling can often be relieved adequately with self-care methods and home remedies, so surgery is seldom required.
Anatomy
The group of three muscles situated at the posterior aspect of the upper leg is commonly known as the hamstring muscles. These muscles are namely Biceps Femoris, Semimembranosus, and Semitendinosus. The proximal part of these muscles is attached to the inferior part of the pelvis, whereas the distal part is linked to the tibia and fibula (shin bones) below the knee joint. The primary function of the hamstring muscles is to bend the knee and straighten the hip.
Risk
Hamstring injuries typically result from an uneven distribution of strength between the quadriceps muscle, located at the front of the thigh, and the hamstring muscles, situated at the back. The quadriceps are a powerful, extensive muscle group responsible for leg extension, and they may cause the hamstring to overstretch, resulting in undue tension on this area.
The hamstring muscles can experience an acute strain from sudden movements or force, which the player will promptly notice. A popping sound may sometimes be heard by the player.
Proven risk factors:
- Previous hamstring injury
- Increasing age of player
- Sudden change in direction (acceleration or deceleration).
- Suspected risk factors:
- Poor flexibility
- Poor strength
- Hamstring muscle fatigue
- Muscle strength imbalance between the quadriceps and hamstrings
- Inappropriate, inadequate or no warm up.
Prevention
- Completing a thorough general body warm up, which includes sport-specific muscle stretching as well as sport specific skill drills.
- Including appropriate speed work in training programs so the hamstring muscles are capable of sustaining high acceleration forces.
- Maintaining high levels of cardiovascular fitness and muscular endurance to prevent fatigue.
- Stretching and cooling down after every training session and competition.
- Including stretching and strengthening exercises in weekly training programs.
- Undertaking training prior to competition to ensure readiness to play.
- Gradually increasing the intensity and duration of training.
- Allowing adequate recovery time between workouts or training sessions.
- Wearing the right protective equipment including footwear.
- Checking the sporting environment for hazards.
- Drinking water before, during and after play.
- Avoiding activities that cause pain. If pain does occur, discontinuing the activity immediately and commencing RICER.
What are the symptoms of a hamstring injury?
- Sudden onset of sharp pain in back of thigh.
- Swelling and tenderness at injury site.
- Popping or tearing sensation in back of thigh.
- Muscle weakness and inability to bear weight on injured leg.
Grade 1 (Mild)
- Overstretching without tearing of muscle or tendon fibres.
- Symptoms may not present until activity is over.
- Usually no loss of muscular strength or flexibility.
- Increased tightness in the muscle during stretch or through a full range of motion.
- A feeling of pain may be reported with sitting or while walking uphill or ascending stairs.
- Depending on the severity, weight bearing activities may or may not be possible, walking properly may be possible and there will be minimal swelling.
Grade 2 (Moderate)
- Partial tear in the muscle.
- Muscular strength and flexibility is reduced.
- Pain is more immediate and more severe than the pain of a Grade 1 strain.
- Pain on stretch and contraction of the muscle, and is usually sore to touch.
- Limping is likely during walking and occasional sudden twinges of pain during activity may occur.
- Bending the knee against resistance will cause pain and there may be some difficulty in fully straightening the knee.
Grade 3 (Severe)
- Severe or complete rupture of the muscle.
- May be a large lump (of muscle tissue) above a depression where the tear is.
- Sudden, sharp pain in the back of the thigh.
- Walking is not possible without pain.
- After a few days with Grade 2 and 3 injuries, a large bruise may appear below the injury site caused by bleeding within the tissues.
- May require surgical repair.
What are the causes of a hamstring injury?
Our bodies use the hamstring tendons and muscles to flex our knees and elongate our hips. Overexerting these structures can lead to an injury in the hamstrings.
suddenly start running or quickly speed up, which can lead to a hamstring injury.
- Play sports that involve quick changes of pace.
- Have a prior hamstring injury.
- Have poor flexibility in your lower extremities.
How do you diagnose a hamstring injury?
During your visit with the physician, a physical examination will be conducted to identify any inflammation or areas of sensitivity in the back portion of your thigh. Additionally, your physician will use the site and intensity of your discomfort to gauge the magnitude of the harm. Furthermore, imaging examinations may be conducted to aid in detecting any harm or tearing.
- MRI
- Ultrasound
If a hamstring injury is severe, it can result in an avulsion fracture, according to Meghan Richardson, MD, who is an orthopedic surgeon and sports medicine specialist. She explains that when one of the hamstring muscles detaches from the pelvis, a small piece of bone can be ripped away along with the muscle. If your doctor suspects that your hamstring injury involves an avulsion fracture, an X-ray image will be used to make the diagnosis.
The severity of hamstring injuries can vary from minor to major and they are categorized into one of the following types.
- Grade I: minor strain.
- Grade II: partial rupture or tear.
- Grade III: complete rupture or tear.
What are the treatment options for a hamstring injury?
The objective of treating a hamstring injury is to regain complete muscle functionality and avoid the development of scar tissue. Fortunately, the majority of hamstring injuries do not require extensive medical treatment and heal naturally.
The home remedies listed below will aid in the healing process if you have a hamstring injury.
- Take over-the-counter anti-inflammatory medication.
- Rest with leg elevated.
- Wrap the injured area.
- Apply ice to help reduce swelling.
- Take a break from physical activity.
- If needed, use a cane or crutches.
After the pain subsides, it is important to initiate a regimen of physical therapy. Long episodes of leg immobility may cause muscle atrophy and the development of scar tissue. Physical therapists will guide you in performing targeted exercises aimed at enhancing your general flexibility and bolstering your hamstring muscles.
Due to its prevalence among athletes, it can be quite challenging to prevent them from playing on the field or court even with this injury. There is a high chance of re-injury to the hamstring if an athlete returns to their sport too soon. Though it is understandable that athletes have a competitive drive, sometimes they need to be protected from themselves. Re-injuring the hamstring can prolong the healing time and raise the likelihood of permanent damage.
Orthopedic surgery may become necessary for proper healing if the muscle has separated from the pelvis, although this is typically an infrequent requirement.
