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Hamstring Muscle Injuries
A hamstring muscle strain or tear is an injury that occurs while running. It usually occurs as a result of a sudden
contraction during an intense session such as interval training, downhill running or sprinting at the end of a race. The
tear is usually a result of tight hamstrings secondary to over-training or a muscle imbalance. Muscle imbalances may
exist between the hamstring muscle and the thigh and buttock muscles. Hamstring muscle tears usually occur at the
muscle tendon junction near the hip or the knee. It rarely occurs in the middle of the muscle. The pain is usually sharp,
localized and sudden in onset. Muscle spasms may occur as well. Once an injury occurs it typically is persistent and
often difficult to get rid of completely. A runner may also develop a tendonitis of the hamstring muscle. Pain is usually
localized at its insertion, called the Pes Anserinus, on the medial side of the knee. This is caused by repetitive
microtrauma from tight or fatigued muscles resulting in inflammation and pain. Poor biomechanics and excessive
training are usual contributors to this problem.
The best treatments for hamstring injuries are:
1. 1 – 2 days of rest
2. Apply ice and a compression wrap.
3. Gentle stretching and light massage
4. Correct biomechanical problems
5. Gradual progression back into running
6. A diligent stretching program
After 72 hours heat is recommended to help improve circulation to the area. For more severe strains or if symptoms
persist and you are unable to resume running, it is a good idea to see a sports medicine specialist.
Adjust your training by:
1. Decreasing the intensity of your running sessions.
2. Use short strides while running.
3. Avoid running downhill and interval/speed workouts.
4. Deep-water running or swimming may also help to keep up your conditioning while allowing time for your
injury to recover.
The best way to prevent a hamstring injury is to include a daily stretching program into your training routine.
Hamstring strengthening exercises will give you better muscle balance. An adequate warm-up period prior to interval or
speed workouts also will help prevent muscle injuries.
