The hamstrings are not regularly used in common everyday motions like walking and standing, therefore, individuals who are not very active may not notice if they have weak hamstring muscles.
However, well conditioned and flexible hamstring muscles are very important to athletes to stabilize the knees and prevent hamstring pain and hamstring injury.
The hamstrings refer to 3 long posterior leg muscles, the biceps femoris, semitendinosus, and semimembranosus. These muscles start at the bottom of your pelvis extending down the back of your thigh and along either side of your knee, to your lower leg bones.
The lateral hamstring is the biceps femoris (made up of 2 parts - a short head and long head) and the medial hamstrings are the semitendinosus (joins the sartorius muscle and gracilis muscle at the pes anserinus on the tibia) and the semimembranosus (the largest hamstring muscle). The tendons for these muscles begin at your ischial tuberosity, or ischium (the bony bump under each buttock), and attach on the outer edges of your shinbones (tibia and fibula) just below the back of your knee.
The posterior upper leg muscles provide your knees with mobility (extension, flexion and rotation) and strength. They work closely with your quadriceps muscles at the front of your thigh, your gluteal muscles, and your calf muscles to ensure proper movement of your leg and hip.
Your hamstring muscles control movement of your torso, hips and knees, help turn your legs in and out, and are involved with power activities that include a lot of propulsion, thrust and control (such as jumping, climbing, and running). They allow your knee to bend (flex the leg at the knee) and pull your leg backward while propelling your body forward when you move (your thigh straightens and extends the leg back at the hip). They are involved with eccentric movements, which increase the length of the muscle while it is under tension instead of starting an action, the muscles act as a brake to stop an action. You can feel this when walking or running downhill, landing from jumps or performing squats, and when trying to stop quickly after sprinting.
The biceps femoris hamstring muscle is the most frequently injured, as it suffers the largest stretch during sprinting, followed by the semitendinosus muscle. If you have a multi-muscle injury, it normally occurs at the point where your hamstring muscles and tendons meet (musculotendinous junction) at the top of the hamstring muscles. However, hamstring pulls can also occur at any place along the hamstring muscle bellies or in the tendons that attach the muscles to the bones.
Hamstring Injury Treatments
Hamstring injuries are frustrating to live with and healing can take a long time because it's difficult to give your upper leg the rest it needs. This is especially true for runners and other athletes that return to their sport too early. Re-injury is common but it prolongs recovery and may also lead to permanent damage and other conditions.
Treating your hamstring injury correctly is essential to getting rid of your pain and restoring function to your upper thigh. Proper treatment will get you back to regular activities sooner, stop your pain, and reduce the risk of future re-injury.
To restore strength and range of motion in your hamstrings, treatment should focus on preventing scar tissue formation and muscle atrophy (shrinkage and weakening of the muscle). This requires rest and the appropriate therapies at the right time. Almost all types of hamstring pulls and tears (except a complete hamstring rupture) can be properly treated with trusted therapies that are available for use at home. Complete ruptures usually require surgery. However, using these home therapies after surgery can help speed recovery, improve function, and increase range of motion in your hamstrings.
Cold Compression Therapy – An Ounce of Prevention!
The initial treatment of a hamstring injury or re-injury is cold compression therapy. Treating an injury with cold compression therapy as soon as you can is important because it decreases swelling and inflammation. This limits the amount of tissue damage that occurs within the first 72 hours of an acute strain.
When a hamstring pull or tear occurs we think the damage is done at the time of the injury. In reality, the tissue damage continues to occur even after the injury has happened. Yes, at the time of the injury blood vessels are damaged. But after the injury, swelling and inflammation set in and block blood vessels causing further damage. When this happens you will notice a hamstring contusion (hamstring bruising).
Blood contains oxygen that is vital to the survival of your tissue cells. Blocked blood vessels can no longer carry blood to your cells and the cells begin to break-down further damaging your injured hamstring. By applying cold compression therapy to a fresh injury or re-injury you reduce tissue damage and reduce the amount of healing that will be required to get your hamstring muscles and tendons back to normal.
Aside from preventing tissue damage, cold compression therapy reduces pain by gently numbing nerves in the injured area and providing comforting support to your hamstring muscles. Initially, you may use pain killers or anti-inflammatory medications but these can affect your organs and should never be used for a long period of time. Cold compression therapy is the natural way to reduce upper leg pain quickly.
The Leg/Arm Freezie Wrap® cold compression therapy is an effective and innovative way to treat your hamstring pain and other symptoms. The therapy behind the Freezie Wrap® has been doctor recommended for centuries but the Freezie Wrap® itself is a new, safer way to get it!
The cooling gel packs inside the Freezie Wrap® have been designed with ColdCure Technology®. This allows the pack to be supercharged in the fridge, not in the freezer like ice or other freezer packs. This gives you deep cold compression therapy without the risk of 'cold burns' or cryoburn to the layers of your skin. This unique technology, inside a soft and completely adjustable neoprene wrap, gives you comfortable, convenient, and effective cold compression therapy.
Have a Leg/Arm Freezie Wrap® on hand to treat your hamstring after activity and following any re-injury to calm inflammation, treat pain quickly, and stop further tissue damage. The wrap is so versatile you can use it on your arm, foot, calf, and almost everywhere on your body. Have one in your fridge ready when you need it!
Once the initial swelling and severe inflammation of your hamstring injury is under control (via use of the Freezie Wrap®, you can begin using BFST® to accelerate the healing process. Regular Inferno Wrap® treatments can further reduce inflammation, kick start the healing process, and treat scar tissue as it begins to form.
MendMeShop® Inferno Wrap® - Improved Range of Motion!
One of the most common complaints after a hamstring injury begins to heal is tightness and a limited range of motion. The tightness is caused by tough fibrous scar tissue build up on the muscles and/or tendons. Scar tissue is the body's way to heal tissue quickly. It forms at the site of the injury to repair tears, small or large. Although it repairs the tears, scar tissue is inflexible, prone to re-tearing, and can cause pain. Healthy tissue is stronger and more elastic. Healthy tissue allows your muscles and tendons to expand and contract easily, without pain and with less risk of tearing again. Treating scar tissue is the only way to restore muscle function properly and get your range of motion back!
The Inferno Wrap® is an effective and pain-free way to soften scar tissue and return your muscle tissue to a more flexible, stronger state. Physical therapy, manipulation, and deep tissue massage can help to treat scar tissue but these methods are expensive, time consuming, painful, and in some cases, may require further tearing to loosen the scar tissue.
A personal Inferno Wrap® allows you to treat your hamstring injury conveniently using Blood Flow Stimulation Therapy™ in your own home, on your schedule, and for less time and money than any other method. Inferno Wraps® also increase the flexibility of the muscle tissue, which speeds along the healing process and decreases your chance of re-injury. A 15 to 25 minute treatment, twice a day, will speed healing and further reduce your painful pulled hamstring symptoms while improving the range of motion in your upper leg. That's all it takes to get your hamstring muscle back to normal and you back to your activities!
In addition, hamstring pulls can lead to other overuse injuries if left untreated. The pain of a pulled hamstring can cause you to re-adjust your posture and change your gait to take weight off your sore hamstring muscles. This can cause excess strain in your back, hip, knees and ankles. The Inferno Wrap® can be used to treat all of your strains and tears, as well as other painful conditions like bursitis, tendinitis, and joint pain. It is a great tool to have on hand for so many soft tissue injuries!
Blood Flow Stimulation Therapy™ - Faster Healing
Once inflammation and swelling have been reduced in your hamstring muscles, nourishing and strengthening the tissue in your upper leg is the goal. Blood Flow Stimulation Therapy™ (BFST®) promotes blood flow to the treatment area bringing the necessary oxygen and nutrients to your muscle fibers. BFST® speeds up the body's natural repair process for faster healing and stronger tissue.
When you rest and stop moving your leg because it hurts, the natural blood flow is reduced. Without proper blood flow, musclar atrophy (shinkage or deterioration of a muscle) can occur as your body's ability to heal itself becomes limited. You need to improve blood flow while giving your hamstring the rest it needs. That's where the Inferno Wrap® comes in.
Not only does the Inferno Wrap® speed your recovery through BFST®, the gentle warming that is produced with the increase in blood flow relaxes your thigh muscles and and whisks away dead cells and toxins that have accumulated from your hamstring strain. This further loosens your muscles and makes your hamstring feel better.
Keeping your legs as healthy and strong as possible throughout the healing process will allow you to get back to your regular activities faster. The Leg/Arm Inferno Wrap®, available exclusively from MendMeShop®, provides effective, non-invasive, non-addictive pain relief and healing with no side effects.
The benefits of BFST® do not end once your hamstring stops hurting! Even when your upper thigh muscles have healed, your activities can put them at risk of an overuse injury, tightness, or another strain. An Inferno Wrap® treatment before activity is an easy way to warm up the muscles and prepare them for use. Then, end your day with another treatment to prevent tightness from setting in overnight. This incredible healing tool will be the ticket to healthy hamstrings for years to come!
With these 3 easy therapies: , Freezie Wrap® cold compression therapy, Blood Flow Stimulation Therapy™ through use of the Inferno Wrap® device and rehabilitative stretching through use of the Knee-Flex® Passive Knee Stretch Device, you will notice significantly reduced pain and an incredible improvement in your hamstring pain.
- Calm Inflammation
- Reduce Swelling
- Soften Scar Tissue
- Increase Range of Motion
- Stop Pain
- Promote Blood Flow
- Speed Healing
- Prevent Atrophy
You will notice significantly reduced pain and an incredible improvement in your hamstring range of motion.
During your recovery, you may have to modify and/or eliminate any activities that cause pain or discomfort in your hamstring until your pain and inflammation settle. The more dedicated you are with your treatment and rehabilitation, the faster you will see successful results!
Please be aware that this information is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider before starting any new treatment or with any questions you may have regarding a medical condition.