What is it?
The hamstring runs across both the knee and hip joints and is comprised of three muscles- the semi-tendinosus, the semi-membranosus, and the biceps femoris. Injuries run on a continuum, from mild (Grade I) to severe (Grade III), and are often recurrent, with pain present in the center of the thigh (pain in the outer thigh in sciatica) In Grade I injuries, muscle stiffness, soreness, and tightness are present, and there will be some discomfort during walking (although gait and range of motion will not be significantly affected). There may also be some slight swelling. In Grade II injuries, the muscle will be painful to the touch, may twinge sharply, and there will be noticeable swelling or bruising. This will affect gait, and a limp may be present. In Grade III injuries, pain will be present during rest and will intensify with movement, making walking without assistance difficult.
What causes it?
These types of injuries most often occur during an eccentric contraction when the leg is over-extended. This can occur when running on a sloped road or steep bank, or can be the result of a sudden change in pace (sprinting) or direction (trail and cross country running). Other contributing factors include tight hip flexors, weak glutes, muscle imbalances between the quadriceps and hamstring (i.e., opposing muscle groups), leg length discrepancies, poor flexibility and strength, improper warm-up, and fatigue/over-exertion.
What can I co to prevent it?
- Warm-up
- Stretch before and after working out
- Strengthen the hamstring and surrounding muscles
The exact treatment will depend on the severity of the injury, but RICE, anti-inflammatories, and stretching/strengthening are a safe bet. A wrap can also be used to provide support. For more severe injuries, a trip to the doctor for evaluation and treatment may be necessary.
What are the best shoes for it?
There really is no running shoe that is going to prevent a hamstring injury, but making sure they're not worn out is always a good idea!
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