Hamstring Strains Explained: How To Manage And Prevent Injury

Introduction to Hamstring Strains

Hamstring strains are among the most common injuries seen in athletes, particularly those who participate in sports that involve sprinting, jumping, or sudden changes in direction. The hamstring muscle group, made up of the semimembranosus, semitendinosus, and biceps femoris, plays a crucial role in both hip extension and knee flexion. However, due to their high activity levels, these muscles are prone to strains, especially when they experience excessive load during eccentric contractions or extreme stretching.

Causes and Risk Factors

Hamstring strains are often caused by either a sudden movement or a high-intensity activity, typically during sprinting, running, or jumping. Sprinting injuries tend to occur during the terminal swing phase, just before the foot contacts the ground. At this point, the hamstrings are working hardest to decelerate the tibia (shin bone) and control movement. The muscles are vulnerable at this stage, especially when transitioning from eccentric deceleration to concentric hip extension.

Several factors increase the likelihood of hamstring injury, such as:

Muscle imbalances: A low hamstring-to-quadriceps strength ratio makes the hamstrings more susceptible to strain, as the quadriceps overpower them.
Fatigue: Athletes are more likely to suffer injuries as they become fatigued, especially during the later stages of a game or competition.
Inadequate warm-up: Not warming up properly before intense activity can leave the muscles less flexible and more prone to injury.
Previous injuries: A history of hamstring injury can lead to recurrent problems, with recovery often taking twice as long as the initial injury.

Symptoms

Hamstring strains typically present as a sudden sharp pain in the back of the thigh, often accompanied by a tearing sensation. The pain can range from mild discomfort to severe, debilitating pain that limits movement. Common symptoms include:

Pain in the lower buttock and posterior thigh, especially when straightening the leg.
Bruising: Often begins at the site of injury and moves downward as the body absorbs the blood from the torn muscle fibers.
Swelling: Inflammation and tenderness are commonly felt during palpation of the injured area.
Limited range of motion: Active or passive knee flexion and hip extension often reproduce the pain.

Treatment for Hamstring Strains

Treatment for hamstring strains typically involves several phases, aimed at reducing pain and swelling, restoring strength, and preventing future injuries:

Phase 1 – Acute Management
- Rest: Initial rest is crucial to avoid further strain on the injured muscle.
- Ice: Applying ice to the injured area for 15–20 minutes at a time helps reduce swelling and inflammation.
- Compression: A compression bandage can help reduce swelling.
- Elevation: Elevating the leg above the level of the heart helps manage swelling.
- NSAIDs: Non-steroidal anti-inflammatory drugs (NSAIDs) can be used to manage pain and inflammation, though some studies suggest they may delay healing, so use with caution.
Phase 2 – Rehabilitation
Once pain and swelling are reduced, rehabilitation exercises can begin. The focus of this phase is on restoring flexibility, strength, and muscle function:
- Stretching: Gradually increase the flexibility of the hamstring muscle through gentle stretching.
- Strengthening: Progressive strengthening exercises, such as eccentric training, help rebuild the muscle’s endurance and prevent future strains.
- Cross-Training: Alternative exercises like swimming or stationary cycling can help maintain cardiovascular fitness while avoiding further strain on the hamstring.
Phase 3 – Return to Activity
As the athlete’s hamstring regains strength and flexibility, they can begin to incorporate more intense sport-specific exercises. Key goals during this phase include:
- Gradual Increase in Intensity: Athletes should ease back into running and sprinting at reduced intensity and gradually increase their workload.
- Preventing Re-injury: Proper warm-up and cool-down routines, along with maintaining strength and flexibility, are crucial to avoid future injuries.

Prevention of Hamstring Strains

While it may not be possible to completely prevent hamstring strains, there are several strategies to reduce the risk of injury:

Strength and Flexibility Training: Regular hamstring and quadriceps strengthening exercises, along with flexibility routines, help prevent imbalances and keep the muscles conditioned.
Proper Warm-Up: Always engage in dynamic stretching and a proper warm-up before participating in intense physical activity.
Biomechanical Corrections: Pay attention to running mechanics, posture, and footwear, as improper technique or poor alignment can contribute to strain.

Hamstring strains are a common injury, but with proper treatment and rehabilitation, athletes can recover fully and return to their sport with reduced risk of re-injury. At Cole Pain Therapy Group, our team specialize in diagnosing and treating hamstring strains, offering personalized rehabilitation plans that include manual therapy, exercises, and preventive care to help you recover and stay injury-free.

Contact us today to learn more about how we can help you with hamstring strain recovery and prevention.

NEW PATIENTS

Step 1

Call today to schedule your convenient appointment.

Step 2

Pre-register your important health information on your phone or computer to save time.

Step 3

Meet your new doctor for a customized plan and start moving toward your goal!

Discover how we may help!

We are the Memphis area’s top-rated chiropractic group, providing you with gentle chiropractic care, dry needle therapy, exercise therapy, and therapeutic massage.

2845 Summer Oaks Dr, Memphis, TN 38134
(901) 377-2340

Life Shouldn't Hurt!

You Deserve To Feel Great. We Can Help!
Your go-to Chiropractor in Memphis, TN

Richard L. Cole, DC, DACNB, DAIPM, FIACN, FICC
Jeffrey D. Luebbe, DC, CCRD, CCSP
W. Steven Vollmer, DC, DAAPM
Bradford J. Cole, DC, MS, CSCS
J. Colby Poston, DC
Daniel H. Smith, DC
2845 Summer Oaks Dr., Memphis, TN 38134
(901) 377-2340

Monday – Friday:
8:00 AM – 6:00 PM
Saturday :
8:00 AM – 12:00 PM
Walk-ins are Welcome!