Athletes commonly experience injuries to their hamstring muscles, which can include a “hamstring pull.” These types of injuries are most prevalent among athletes who engage in sports involving sprinting, such as track, basketball, and soccer.
An injury to the muscles located at the back of the thigh, commonly known as a pulled hamstring or strain, usually does not require surgical intervention and can be treated with straightforward, noninvasive methods.
Anatomy
The three muscles responsible for running down the back of the thigh are known as the hamstring muscles.
- Semitendinosus
- Semimembranosus
- Biceps femoris
Beginning at the ischial tuberosity located at the bottom of the pelvis, the hamstring muscles traverse the knee joint and terminate at the lower leg. These muscles merge with the sturdy and fibrous hamstring tendons in the vicinity where the tendons affix to the bones.
Your ability to extend your leg straight back and bend your knee is supported by the muscle group in your hamstring.
Description
A hamstring strain can manifest as a strain, a partial laceration, or a full laceration.
Muscle strains are classified based on how severe they are. A mild strain, known as grade 1, typically heals easily. In contrast, a complete muscle tear, or grade 3 strain, may take several months to recover from.
The majority of hamstring injuries happen either at the muscle belly, which is the thick, central part of the muscle, or at the point where the muscle fibers attach to the tendon fibers.
An avulsion injury occurs when the tendon tears completely from the bone, sometimes leading to the detachment of a piece of bone, in the case of severe hamstring injuries.
What Does a Hamstring Strain Feel Like?
Hamstring strains that are mild may not cause a significant amount of pain, whereas severe ones can be excruciating to the point where walking or standing becomes impossible.
Additional indications of a hamstring strain include:
- Sudden and severe pain during exercise, along with a snapping or popping feeling
- Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over
- Tenderness
- Bruising
When diagnosing a hamstring strain, a physical therapist or doctor will conduct a comprehensive physical examination and inquire about the circumstances of the leg injury.
Cause
Muscle Overload
The primary reason for hamstring muscle strain is excessive muscle stress. This can occur when the muscle is pushed beyond its limits during stretching or when subjected to an unexpected weight.
“When the hamstring muscle is lengthened or shortened during contraction, typically due to weight or load, it can result in a strain. This phenomenon, known as eccentric contraction, may seem contradictory.”
While sprinting, the hamstring muscles undergo eccentric contraction as the toes are utilized to push off and move forward while straightening the back leg. This stage of the stride not only elongates the hamstring muscles but also imposes a load on them, which includes body weight and the necessary force for moving ahead.
Similar to strains, sudden large loads can also result in hamstring tendon avulsions.
Risk Factors
There are various factors that can increase the probability of experiencing a muscle strain, such as:
When muscles are tight, they are more prone to being strained. Therefore, athletes should consistently engage in daily stretching routines throughout the year to minimize this risk.
An issue of muscle imbalance can occur when there is significant strength discrepancy between opposing muscle groups, resulting in possible strain. This often occurs with the hamstrings, as the quadriceps located on the front of the thigh are typically stronger. In situations involving rapid movement, the hamstrings may become tired more quickly compared to the quadriceps, leading to a strain.
Inadequate physical preparation can lead to vulnerability when exercising, causing muscles to be at a higher risk of injury due to their weakened state.
When muscles become fatigued, their ability to absorb energy decreases, making them more prone to getting injured.
The activity selection may be a factor. While hamstring strain can affect anyone, certain individuals are particularly susceptible, including:
- Athletes who participate in sports like football, soccer, basketball
- Runners or sprinters
- Dancers
- Older athletes whose exercise program is primarily walking
- Adolescent athletes who are still growing
Adolescents are more prone to experiencing strains in the hamstring as their muscles and bones aren’t growing at an equal rate. The bones of a child may experience rapid growth during a growth spurt, leaving the muscles lagging behind. As a result, the tightening of muscles occurs due to the growing bone which can lead to the tearing of muscles from bone connections when subjected to sudden jumps, stretches, or impacts.
Symptoms
Should you strain your hamstring during a full stride sprint, a sudden and sharp pain will be felt at the back of your thigh. This will result in an abrupt stop, where you’ll have the option to either hop on your good leg or fall.
Moreover, other symptoms may include:
- Swelling during the first few hours after injury
- Bruising or discoloration of the back of your leg below the knee over the first few days
- Weakness in your hamstring that can persist for weeks
What’s the Treatment for a Hamstring Strain?
Fortunately, hamstring strains that are considered as minor to moderate generally recover without medical intervention. All you need to do is wait for them to heal naturally. To enhance the recovery process, there are several methods you can follow:
- Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they’re needed.
- Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
- Compress your leg. Use an elastic bandage around the leg to keep down swelling.
- Elevate your leg on a pillow when you’re sitting or lying down.
- Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will help with pain and swelling. However, these drugs may have side effects, such as an increased risk of bleeding and ulcers. They should be used only short term, unless your doctor specifically says otherwise.
- Practice stretching and strengthening exercises if your doctor/physical therapist recommends them. Strengthening your hamstrings is one way to protect against hamstring strain.
Surgery might be necessary in instances where the muscle tear is severe, and the surgeon will mend and reattach the muscles.
When Will a Hamstring Strain Feel Better?
The length of time it takes to recover from a hamstring injury is determined by the severity of the injury. It’s important to remember that healing rates vary by individual. During the recovery period, it’s advised to engage in a new activity that won’t exacerbate the strain. As an example, runners may attempt swimming laps in a pool.
Do not attempt to return to your previous level of physical activity until you are certain that you are not rushing things.
- You can move your leg as freely as your uninjured leg
- Your leg feels as strong as your uninjured leg
- You feel no pain in your leg when you walk, then jog, then sprint, then finally jump
Should you begin exerting yourself prior to the complete recovery of your hamstring strain, it is possible to re-injure the hamstring and experience permanent muscular impairment.
How Can I Prevent a Hamstring Strain?
To prevent hamstring strains, athletes should make considerable efforts as they can be extremely severe injuries. Avoiding these strains is much simpler than curing them. Here are some recommendations:
- Warm up before and stretch after physical activity.
- Boost the intensity of your physical activity slowly — no more than a 10% increase a week.
- Stop exercising if you feel pain in the back of your thigh.
- Stretch and strengthen hamstrings as a preventive measure.
