The onset of injury to the hamstring muscle group is often sudden and is usually identified as a strain sprain or tear or contusion bruising.
Strains range from mild to severe and include the following traits. Contusions are caused by an external force making contact with the hamstring muscles, such as with many contact sports. Symptoms of contusions include:.
If pain resulting from a hamstring injury does not resolve in a few days or is inhibiting your ability to walk normally and perform everyday activities, see your doctor for a diagnosis and treatment. If you play a sport and sustain a hamstring injury, you will likely need to fully rehabilitate before returning to normal activity. This will allow the muscle group ample time to recover and repair, which can help prevent a relapse.
Walking, running, and climbing and descending stairs all help to build the functional fitness of the hamstring muscle group. Hamstring exercises can be beneficial for anyone, but they can be especially helpful for people who run or cycle , both of which target the quadriceps. It's important to balance the development of the quadriceps with cross-training that includes adequate strength and conditioning of the hamstrings. Various isolation and compound exercises for the hamstrings can also be employed in rehabilitation settings or in bodybuilding.
Exercises that involve knee flexion and hip extension are commonly used to build the hamstring muscles. Here are a few fundamental moves to try. Hamstring flexibility is important for runners and may help prevent injury and delayed onset muscle soreness DOMS after exercise.
Tight hamstrings may limit your range of motion when you straighten your knee. You might also feel a cramp at the back of the knee. Hamstring stretches can be incorporated into just about any regular stretching and flexibility routine. The following hamstring stretches can be performed daily to improve flexibility, promote recovery, and prevent injury.
Get exercise tips to make your workouts less work and more fun. Rehabilitation of hamstring muscle injuries: A literature review. Rev Bras Ortop. Ernlund L, Vieira L de A. Hamstring injuries: Update article. Hamstring strain injuries: Recommendations for diagnosis, rehabilitation, and injury prevention.
J Orthop Sports Phys Ther. Review of hamstring anatomy. Aspetar Sports Medicine Journal. American Academy of Orthopaedic Surgeons. Muscle contusion bruise. Comparative study of hamstring and quadriceps strengthening treatments in the management of knee osteoarthritis. J Phys Ther Sci. Muscle and intensity based hamstring exercise classification in elite female track and field athletes: Implications for exercise selection during rehabilitation.
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List of Partners vendors. Hamstrings are the big muscles located at the back of your thigh. At the hip, the hamstrings play a role in a posture condition known as flat low back. Tight hamstrings may also play a role in sacroiliac dysfunction. Become acquainted with each of the hamstring muscles , including where they attach and what they do.
The hamstrings are a group of four muscles: long head of the biceps femoris, short head of the biceps femoris, semitendinosus, and semimembranosus. Each hamstring crosses two joints—the hip and the knee. This means when they contract they can either take your lower extremity back behind you called hip extension or bend the knee called knee flexion.
The biceps femoris muscle is one of the big, long muscles at the back of your thigh. The other one is the semitendinosis; the biceps femoris is lateral, or toward the outside relative to the semitendinosis.
The biceps femoris has two heads—a long and a short. At the hip, both the long and short heads rotate the thigh outwardly and extend it backward.
At the knee, they flex and laterally rotate the joint. Of all the hamstring muscles, the biceps femoris is the biggest contributor to hip extension. The long head of the biceps femoris originates on the inner side of your sitting bones, which are little knobs of bone that are technically called the ischial tuberosities.
The ischial tuberosities are located on the underside of your pelvis. You likely can feel them when you sit down.
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