The hamstring muscles are at the back of the thighs from the hip to just below the knee.

The hamstrings consist of 3 muscles: the biceps femoris, the semitendinosus and the semimembranosus.

Our hamstrings are responsible for bending the knee joint and bringing our leg behind us, they are also responsible for slowing us down when walking or running.

What causes hamstring injuries?

Hamstring injuries are very common during activities that involve bending the knee, i.e. running, jumping, and climbing.

Recurring hamstring injuries?

Hamstring injuries are common in dynamic sports and activities, like sprinting and jumping.

Soccer players frequently get hamstring injuries, as they sprint over short distances and then need to slow or turn quickly.

Risk Factors

Some risk factors for hamstring pathology are –

Hamstring weakness

Limited hamstring flexibility

Previous hamstring injury

Fatigue

Poor core stability

Previous calf injury plus more!

How do I know if I’ve injured my hamstring? (*cough, you will know…….!)

Mild hamstring strains, (grade 1), will result in pain or tenderness in the back of your thigh. It may be painful to move your leg, but your function shouldn’t be overly affected.

Partial hamstring tears, (grade 2), are usually more painful and tender. There may be swelling and bruising at the back of the thigh, and you may lose some strength in your leg.

Severe hamstring tears, (grade 3), will be very painful, tender, swollen and bruised which will make it hard to stand or walk. There may have been a “popping” sensation at the time of the injury and use of the affected leg will be difficult.

How to treat your hamstring injury in the early days

Use POLICE therapy (Protection, Optimal Loading, Ice, Compression, Elevation) in the first few days after your injury.

Take painkillers to help relieve the pain if needed, make sure you follow the instructions carefully.

Recovery

Most hamstring injuries can be managed with minimal intervention, see your Physio or Doctor if you have any concerns about your injury, especially if it’s a severe injury.

Physiotherapy can help with your recovery and ensure you are strengthening correctly – to avoid injuring yourself again, only return to full activity when your hamstring muscles are strong enough.

Recovering from a hamstring injury may take days, weeks or months depending on severity/grade of tear.

How to avoid hamstring injuries?

• Warm up gently before exercise.

• Strengthen your hamstrings (ask your physiotherapist for advice).

• Improve flexibility and strength in the muscles and surrounding structures – lower back, glutes, calves etc. allow fatigued muscles adequate recovery time.

• And please, please, please do not try to do Nordics on the first day of rehab!! (you know who you are lads) ...