The Hamstring
The hamstring consists of a group of three muscles; the Biceps Femoris,
the Semitendinosus, and the Semimembranosus all of which run along the
back of the leg just above the knee. These muscles are vital to the
proper function of the knee and leg and can affect a person's ability to
walk, run, kick, and perform other physical activities at full
strength. One of the most important jobs of the hamstring is knee
flexion, but the hamstring also helps the upper body distribute its
weight evenly over the lower body so people don't fall or stumble when
they try to walk or run.
Hamstring injuries are
rated on a scale from one to three. Grade 1 injuries represent the most
minor kinds of hamstring injuries, like cramps and strains, while grade
3 injuries represent much more serious muscle tears. A strong recovery
is possible after a grade 3 hamstring injury, but most require months of
rehabilitation. Athletes must be especially careful to properly
maintain the hamstring, even during the off season, as an injury to the
hamstring can have a massive negative impact on all levels of sporting
careers.
To prevent hamstring injuries, be sure
to stretch properly before any type of strenuous activity. Muscles that
are tight are more susceptible to injuries, but a good stretching
program can keep muscles loose and athletes moving strong. While
stretching, care must be taken not to over stretch. Over stretching
before a physical activity can fatigue the muscles, making them sore and
tired before they're actually needed. Most experts agree that a good
stretching routine and warm-up before the intended physical activity is
key in injury prevention.
Performing routine
strength exercises that target the hamstring will build the muscles and
allow them to perform with increased strength and power. Stretch
routines and strength exercises during the off season will keep the
muscle powerful during periods of decreased activity, reducing the risk
of injury when activity is reinitiated. It's important to be in shape to
play your sport instead of playing a sport to get in shape. Strength
exercises that specifically target the hamstring include cable
kickbacks, hamstring curls using a stability ball, and dead lifts. A
sports or physical fitness trainer can explain how to properly
accomplish any of these exercises and might be able to recommend a few
more. It's always a good idea to be shown how to perform exercises by an
experienced trainer because improperly performing exercises can cause
more injuries than they prevent.
Treatment of
minor hamstring injuries generally includes rest, ice, compression, and
elevation of the area. Serious hamstring injuries should be treated by a
physician and may require surgery, medication, and/or months of
rehabilitation as part of a prescribed treatment program.
Maintaining
good hamstring health is important for the prevention of hamstring
injuries, but it's also important to maintain the hamstring after an
injury, in order to prevent future injuries and discomfort. Repeated
hamstring injuries increase the risk of permanent hamstring damage, so
extra caution should be taken by individuals who are recovering or who
have already recovered from an injury as to not to re-injure the area.
The Hamstring