Preventing And Treating Hamstring Injuries
If you enjoy running, walking, or working out on your elliptical machine
, you need to do everything you can to protect your hamstrings. These muscles are very important in assisting us to run, but they are often strained or pulled due to becoming too tight, or putting too much strain on them.The hamstring muscles are very susceptible to tears, strains, and other common sporting injuries. Athletes particularly vulnerable to these injuries are competitors involved in sports that require a high degree of speed, power, and agility.
Sports such as Track and Field (especially the sprinting events) and other sports such as soccer, basketball, tennis, and football seem to have more than their fair share of hamstring injuries. If you suffer from this problem or are seeking to prevent its occurrence, it is important to do everything you can to stretch and protect yourself.
To know how to treat them, we need to understand exactly what they are. A first degree strain is the least severe.
It is the result of some minor stretching of the muscles and tendons, and is accompanied by mild pain, some swelling, and stiffness. There is usually very little loss of function as a result of a first degree strain.
A second degree strain is the result of both stretching and some tearing of the muscles and tendons. There is increased swelling and pain associated with a second degree strain, and a moderate loss of function.
A third degree strain is the most severe of the three. A third degree is the result of a complete tear or rupture of one or more of the muscles and tendons.
This will result in massive swelling, severe pain, and gross instability. This fragile group of muscles, located at the back of the upper leg, are actually a group of three separate muscles.
The top of these muscles are attached to the lower part of the pelvis, and the bottom of the hamstring muscles are attached to the lower leg bone just below the knee joint. The technical or anatomical names for the three muscles are semimembranosus, semitendinosus, and biceps femoris.
Now that we know exactly what and where the hamstrings are, let us take a look at some of the most common causes for injuries. By far the most common cause originates from an imbalance between the quadriceps muscles (located at the front of the upper leg) and the hamstring muscles.
The quadriceps are a very large, strong group of muscles that help to extend the leg. These muscles can become so strong that they overpower the hamstrings, putting a massive amount of tension on them.
Combine strong quadriceps with weak lower muscles and you have an injury waiting to happen. Other factors that contribute to these problems are a lack of flexibility and poor strength of the muscles.
Also, when they become fatigued or tired, they are more susceptible to injuries. As they say,"prevention is much better than cure."
Anything you can do to prevent an injury from occurring is worth it. The prevention comes down to the conditioning of the muscles and tendons, which ultimately involves both stretching and strengthening.
The best preventative measures involve a consistent program of both stretching and strengthening exercises. Increasing flexibility, with regular stretches, will contribute greatly to the ability to resist strains and injury.
If you do happen to suffer from one of these problems, it is important that correct first aid principles are applied immediately. The RICER regime explains the correct treatment for all muscular problems.
RICER stands for Rest, Ice, Compression, Elevation, and then obtaining a Referral from a qualified sports doctor or physiotherapist. So, as soon as a painful problem occurs, rest the injured limb, apply ice to the affected area, apply a compression bandage, and elevate the limb if possible.
This treatment needs to continue for at least 48 to 72 hours. This is the most critical time for the injured area; correct treatment now can mean the difference between an annoying issue and a permanent, re-occurring, debilitating issue.
After the first 72 hours obtain a referral from a qualified professional and start a comprehensive rehabilitation program. This should include a great deal of strength and stretching exercises, as well as other rehabilitation activities such as massage and ultra-sound.
You do not have to give up your treadmill or elliptical machine if you start to have a problem. Take care of yourself to prevent, and make sure that you treat anything which arises.
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