Thigh
Hamstring injuries are common among runners. The hamstring muscles run down the back of the leg from the pelvis to
the lower leg bones, and an injury can range from minor strains to total rupture of the muscle.
The three muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus. A hamstring
injury is recognized by a sudden, sharp pain in the back of the thigh that may stop you mid-stride. After such an injury,
the knee may not extend more than 30 to 40 degrees short of straight without intense pain.
Sprains and strains are caused by excessive stretching (tearing) of muscle
fibres soft tissues. Hamstring strains are classified as 1st (mild), 2nd(moderate), or 3rd (severe) degree strains depending
on the severity.
Common Causes of Hamstring Injuries
Some of the more common reasons for hamstring injuries are:
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Doing too much, too soon or pushing beyond your limits.
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Poor flexibility.
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Poor muscle strength.
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Muscle imbalance between the quadriceps and hamstring muscle groups.
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Muscle fatigue that leads to over exertion.
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Leg Length Differences. A shorter leg may have tighter hamstrings which
are more likely to pull.
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Improper or no warm-up.
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History of hamstring injury.
The quadriceps is a group of muscles along the front of the thigh. It consists of the quadriceps femoris, the rectus
femoris, vastus lateralis, vastus medialis and the vastus intermedius.
A pulled or strained quadriceps
muscle can be identified by a pain in the front of the thigh. A severe tear is abrupt, sudden, and results in acute pain during
the activity (often sprinting) and may be accompanied by swelling or bruises on the thigh.
The Causes
Typically, a pulled quad is the result of a strength imbalance between the quadriceps and the hamstring group, where
the hamstrings are more powerful. This is a common muscular imbalance in runners, because running tends to use the hamstrings
more than the quadriceps.
For immediate treatment, use the R.I.C.E. treatment plan:
Rest, Ice, Compression and Elevation are the best immediate treatment for all pulls and strains.
Once activity is started again, ice the muscle after exercise to reduce any swelling. An anti-inflammatory can be helpful to reduce pain and inflammation. Once
you are able to use your leg without pain, you can begin a slow jogging program and avoid any sudden accelerations and sprints.
Pay attention to signs of pain or increased tenderness, and reduce exercise if any develops. Proper stretching of the quadriceps
is essential. Recovery typically occurs within two or three weeks.
Prevention
The way to prevent this injury is to strengthen the quadriceps muscles, warm up thoroughly before exercise and stretch
regularly. Quad extensions, squats, biking and stair climbing are all worthwhile exercises for runners to use as cross training.
