Why Your Hamstring Hurts: Common Causes and Solutions

The hamstring is made up of three muscles:

• Biceps femoris: Located on the outer thigh, it helps in hip extension and knee flexion and rotation.
• Semetamorphosis: It runs from the pelvis to the back of the shin bone, which allows the thigh to grow and the knee to flex. It also helps the shin bone to rotate.
• Semitendinosus: The longest muscle in the hamstring, which runs from the hip to the shin. It helps the thigh, knee and shin bone to bend, rotate and grow.
• The hamstring muscle or tendon can tear or be damaged due to overuse. People who sprint or stop suddenly are at a higher risk. This includes tennis, football, cricket and daily activities such as running and dancing.

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• Not doing stretching or warm-up before exercising or playing sports
• Not having enough strength in the gluteus (muscles present in the hips). In intense physical activities, gluteus and hamstring work together.
• The muscles of the front of the thigh being too tight.
• Running on a bad surface.
• Not running properly.
• Using the hamstring muscle more than necessary.

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The intensity of pain in the hamstring depends on the size of the injury or wound in the muscle, which are divided into three grades:

• Grade 1: In this condition, mild pain is felt in the sprain while moving the leg. This is also called a hamstring strain.
• Grade 2: Tearing of any one of the three muscles, which can cause pain and swelling in the back of the thigh.
• Grade 3: Complete damage to the muscle, due to which the person feels very severe pain and is unable to even walk.

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Hamstring injuries are extremely common, and therefore are the most talked about topic in the sports and fitness community. Signs of a hamstring injury are hard to miss. They include:

• Pain in the hip and back of the thigh when walking due to not bearing weight on the legs.
• Stiffness behind the knee.
• Tenderness behind the knee.
• Bruising or discoloration behind the knee.
• Sudden and severe pain.
• Swelling behind the thigh.

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Apart from some obvious signs, the doctor may perform some tests to identify the location and size of the injury:

• The doctor will perform a physical examination to check the mobility and severity of the pain. Along with this, he can try to understand the injury. The doctor may also advise you to get other imaging tests to know better about the injury.
• An MRI scan may be done to clearly see the damage in the muscle tissue.
• An ultrasound may be done to detect other evidence of your damaged muscles.
• If the injury is due to an accident, collision or fall, the doctor may advise you to get an X-ray.

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In most cases, such as grade 1 injuries, the patient can be treated at home. For treatment, the patient needs more rest and ice compresses. In more severe cases, walking helps reduce pain and swelling.

Often, OTC medications can be used to reduce pain and injury, and doctors recommend physical therapy to regain muscle strength and ability to move.

In grade 3 cases, the muscles are separated from the bone, due to which the doctor may recommend surgery. In such a situation, the recovery process can take several months. Many players' careers have ended due to severe damage to the hamstring.

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• The risk of injury is higher in most athletes or people who work out again after taking a long break from the gym.
• Sports that involve activities like sprinting or sudden stops.
• Not warming up or stretching before exercising.
• If you already have a hamstring injury.
• Lack of flexibility in the muscles.

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Although this injury is most likely to occur in players, it does not mean that people who do not play sports are not at risk of suffering from it. A hamstring injury can take a long time to heal, and so it is better to be cautious than to waste all your time in bed recovering.

• Be sure to stretch and warm up before starting any sport or exercise.
• Practice hamstring strengthening exercises.
• Keep increasing the intensity of your physical exercise from time to time.
• If you experience even the slightest pain behind the knee, stop exercising or playing immediately.

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Hamstring muscle pain is often caused by strain, injury, or excessive physical activity. It can be treated with rest, ice, and keeping the painful area elevated. The use of ice in the first 48 hours helps reduce swelling. Gentle stretching and painkillers can also be taken to reduce pain. As the pain improves, gradually start stretching and muscle strengthening exercises. If pain persists or there is difficulty in walking, consult a doctor to get the right treatment and physiotherapy advice.