Today we will focus on defining the hamstrings, their function, why they get shortened, what you can do to prevent an injury, and what happens if you choose to ignore it.
I am a licensed medical massage therapist and I will generally try to give you the natural, holistic approach versus the drugs and surgery route. I realize that many people do not have insurance and they try to avoid the expense of going to the doctor, but serious injuries require medical drugs and, sometimes, surgery. Medical attention should certainly not be avoided if your injury does not seem to be healing without it.
Function of the Hamstrings
There are three hamstring tendons that make up the hamstring muscle group; the semitendinosus, semimembranosus and biceps femoris (two heads). The hamstrings are responsible for extending the hip and flexing the knee, so any sport involving running, rowing, cycling or jumping involves these muscles. Sitting for long periods of time will shorten this muscle group and are the main cause of hamstring pulls.
What Do the Hamstrings Do?
The hamstrings work with two joints, the hip for extension and the knee for flexion. They are located behind the knee and attach up on the top of the leg on the ischial tuberosity. If you have low back pain, the hamstrings may be the cause of your problems and should not be overlooked. Semitendinosus and semimembranosus also flex the knee and medially rotate the lower leg when the knee is bent.
Prevent Tight Hamstrings
Stretching before physical activity is the best means to prevent hamstring injuries. The importance of warming up before a workout cannot be stressed enough. Many of my clients have realized regrets about ignoring to do so. Take the time and do it, and you will never regret it.
Resolve a Hamstring Problem
Many of us have either had a pulled hamstring, or watched an athlete pull one, and we know the pain that is involved. Once a hamstring is injured, the best course of action is known as R.I.C.E., which stands for Rest, Ice, Compression and Elevation. After the swelling goes down, in about 24 to 48 hours, it is important to have a therapist work on the muscles to get you back to 100% flexibility.
When I work on a client, I heat up the area prior to doing deep tissue massage to get some blood flowing into the injury and flush out the lactic acids. I also use a liniment--available at most drug stores--after heating the area and allow it to soak into the muscles. A healthy muscle is not sore to the touch. It is the lactic acids that are trapped in it that create the soreness. Stretching out the muscles after heat, applying a liniment and then a good massage will help to keep the muscles lengthened. If you continue this routine at home, you could well be on the road to recovery.
What Happens if a Hamstring Injury is Left to Heal on its Own?
Visualize a spiderweb and notice how open and expansive it is. Now, take an imaginary pair of scissors, cut it up the middle, and then try to fix it. What you end up with is a knotty and jumbled mess. When you tear a muscle it will go on to mend, but knots will form in it as the fibers reattach. Subsequently, the flexibility and expansiveness of the muscle will be degraded. The longer a problem exists, the harder it is to remedy since scar tissue will form around the injury. The quicker you resolve the problem, the easier and faster your recovery will be. And, you will have less of a chance of a re-injury.
Tags: lactic acids, muscle group, muscle will, time will, will form