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Why are hamstring injuries so common, & what can you do to prvent them ?
Effective hamstring injury treatment & hamstring stretching exercises are vital to the overall health & condition of the hamstring muscles. The hamstring muscles are very supceptable to tears, strains and other common sporting injuries. Those martial artists particulary vunerable are competitors involved in combat sports which require a high degree of speed, power & agility seem to have more than there fair share of hamstring injuries.

Let us start by having a quick look at the particular muscles which make up the hamstrings & where they are located. We'll them move onto some common causes of hamstring injuries & finally look at some preventative measures & treatments.

The hamstring group of muscles, located at the back of the upper leg, are actually a group of three seperate muscles. The top of these muscles are attached to the lower part of the pelvis & the bottom of the hamstring muscles are attached to the lower leg bone just below the knee joint. The techical or anatomical names for the three hamstring muscles are semimembranosus, semitendinosus & biceps femoris.

The picture to the right shows the muscles located at the rear of the upper right leg. The three specific hamstring muscles can be seen on the pictue, by looking for the anatomical names located half way down the right hand side.

Now that we know exactely what & where the hamstrings are, lets take a look at some of the most common causes for hamstring injuries. By far the most common cause of hamstring injuries originates form an imbalance between the quadriceps muscles (located at the front of the upper leg) & the hamstring muscles. The quadriceps are a veryy large, strong group of muscles which help to extend the leg. These muscles can become so strong that they overpower the hamstrings, putting a massive amount of tension on the hamstring muscles. Combine strong quadriceps with weak hamstrings & you have a hamstring injury waiting to happen. Other factors which contribute to hamstring injuries are a lack of flexibility & poor strength of the hamstring muscles. Also, when the hamstrings become fatigued or tired they are more susceptible to injuries. The best preventative measures involve a consistent program of both stretching and strengthening exercises. Increased flexibility will contribute greatly to the ability of the hamstring muscles to resist strains & injury. To follow are two very effective & very safe hamstring stretches.

If you do happen to suffer from a hamstring injury, it's important that correct First Aid Principles are applied immediately. The R.I.C.E regime explains the correct treatment for all muscle strain injuries. R.I.C.E stands for REST, ICE, COMPRESSION, ELEVATION, & then obtain a Referral from a qualified sports doctor or physiotherapist. So, as soon as a hamstring injury occurs, rest the injured limb, apply ice to the effected area, apply compression bandage & 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 differnce between an annoying injury or a permanent, re-occurring, or debilitating injury.

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 & stretching exercises, as well as other rehabilitation activities such as massage and ultra-sound.