Hamstring Injuries
Hamstring muscle is a group of three strong, large muscles that spread at the back of the thigh/upper leg and help flex the knee joint, draw the legs inward or extend the thigh. These are extremely useful in daily activities and in many sporting activities.
Hamstring injuries are normally caused in sprinting sports, for example- Track, Field, Soccer and Basketball. At times it is also caused due to a direct blow to the muscle, which can be because of being kicked in the back of the thigh, or by a fall on the back of the thigh.
How is the Hamstring Muscle Injured?
In hamstring injury- a pulled hamstring or a hamstring strain indicates a tear of the muscle fibers. The injury can be at different levels. A microscopic tear is only of Grade I level, but if the muscle fibers are stretched too far and if it bleeds, it becomes a Grade II injury and a stage where the muscle is completely ruptured it is referred as a Grade III injury.
Hamstring injury or strain occurs due to ‘eccentric contraction’, which leads the muscle to contract while another force (the ground or another player) is forcing the muscle in the opposite direction. Such tremendous force on the muscle tears the muscle fibers.
What Increases the Risk of Getting a Hamstring Injury?
- The older the individual gets, he/she is at a higher risk of getting a hamstring injury.
- Previous hamstring affecting injury can lead to a strained hamstring.
- Lack of hamstring strength.
- Muscle weakness caused by nerve impingement in L5-S1.
- A fatigued sportsperson may lose the regular co-ordination among the muscle leading to a hamstring injury.
Symptoms of Hamstring Injury
A sudden sharp and speeding pain at the back of the leg while exercising, sprinting or high velocity movements may well be a symptom of a hamstring injury. The going of hamstring muscle into a spasm will be indicated by a sharp pain while stretching and contraction. Swelling, bruising and at times a gap in the muscle may also indicate rupture. However indications of different level hamstring injuries are:
1. Grade I:
- Tightening of the posterior thigh
- Discomfort while walking
- Slight swell
2. Grade II:
- Slight Limp in the leg and swelling
- Occasional twinges of pain
- Flexing the knee or straightening the knee might give pain
3. Grade III:
- Need for an aide while walking. Example- Crutches
- Noticeable swelling
- Acute pain while doing all leg activities
Treatment for a Hamstring Injury
The most important thing is to start the treatment for a hamstring strain immediately following the injury as the first 48 hours after the injury is very crucial. In the meanwhile Rest and Ice will help you relax. In the latter period of the treatment techniques that include compression and elevation are applied. In case of intra-muscular bleeding a compression bandage is used. Try mobilizing the injured lower limb early as it is very much vital for the rehabilitation of the muscle. Therefore stretching exercises are a must during the recovery period.
After all ‘Prevention is Better than Cure’
The proverb is perfect in all cases. It is best to take precautions keeping in mind the serious injuries that a sportsperson can endure. When muscles work in co-ordination many injuries can be avoided. Follow the steps explained below:
- Warm-up perfectly before starting the practice session. It is scientifically proved that a perfectly done warm-up reduces the risk of hamstring injury.
- Strengthening of hamstring muscle should be followed by those athletes undertaking sprinting and high velocity sports.
- It is also important to concentrate on strengthening the muscles around the hamstring muscle like thighs, pelvis and lower back as it ensure correct muscle balance. .
- Stretch exercises should be done both before and after the sessions.
- Deep Tissue sports massage when done regularly may prevent muscle strains as it identifies tight knots and weak points in the muscle.
- Choose thermal pants to exercise as it is proven to decrease the risk of injury.