Anatomy of running: HAMSTRINGS
Overview of the hamstrings muscles
The hamstrings are a group of muscles located at the back of the thigh, consisting of the biceps femoris, semitendinosus, and semimembranosus muscles. These form a group of two-joint muscles, crossing both the hip and the knee joints and subsequently acting on both joints. They are the prime-movers in knee flexion, and assist the gluteus maximus in hip extension. Collectively the hamstrings play a key role in movement, including walking, running, and lifting objects off the floor. Each of the three hamstring muscles originate from a common tendon at the ischial tuberosity, or the sit bones.
The biceps femoris sits on the outer part of the thigh, attaching distally to the head of the fibula. Therefore when it contracts, it may contribute to externally rotating the leg and turning the foot outward during running gait. The semitendinosus crosses the inner-aspect of the knee and attaches at the pes anserine "goose's foot" of the tibia with the sartorius and gracilis muscles. The semimembranosus blends with the posterior capsule of the knee at its attachment site at the posteromedial tibia.
Role of the hamstrings in distance running
During distance running, the hamstrings play a vital role in propelling the body forward by extending the hip during the push-off phase and flexing the knee during the swing phase of the running gait. These muscles are responsible for the "heel lift" characteristic of faster running. The hamstrings also act eccentrically during the terminal swing phase of gait, controlling the forward swing of the leg and pulling the foot back beneath the body prior to footstrike. This action is essential in preventing excessive heelstrike or overstriding, and allowing for a more optimal mid-foot strike.
This dynamic movement requires the hamstrings to contract and relax rhythmically to generate power and maintain speed. Engaging the hamstrings properly not only enhances running performance but also helps prevent injuries. If either of the hamstrings lack adequate muscular endurance, strength, or flexibility one may be at increased risk of injury especially as running speed increases. Poor running mechanics can also play a role in hamstring strains (ie. excessive hip flexion, over-striding).
Common injuries associated with the hamstrings
Hamstring injuries are prevalent among distance runners and can range from mild strains to severe tears. The most common injuries include strains, where the load on the muscle fibers exceed their capacity, and tears, where the muscle fibers are partially or completely torn. The hamstring tendons are also susceptible to tendinitis, or tendinopathy if dysfunction at the tendon persists over a period of time. Factors such as overuse, inadequate warm-up, poor muscle flexibility, and muscle imbalances can contribute to hamstring injuries. Symptoms may include pain, swelling, bruising, and limited range of motion. It is crucial to address these injuries promptly to prevent further damage and promote proper healing.
Prevention and treatment of hamstring injuries
Prevention and treatment are essential aspects in managing hamstring injuries for distance runners. To prevent such injuries, incorporating regular stretching, strengthening exercises, and proper warm-up protocols into your training routine can improve muscle flexibility and reduce the risk of strains or tears. Dynamic warm ups may include a walking hamstring stretch or leg swings to properly lengthen these muscles prior to activity. Additionally, maintaining a balanced exercise regimen that trains supporting muscle groups (glutes, quads, calves) can help address muscle imbalances that may contribute to overuse-type hamstring injuries.
Several risk factors exist that may predispose one to sustaining a hamstring stain, including poor muscle flexibility and decreased strength as compared to the opposite side. In the event of injury, seeking professional medical advice and physical therapy for a tailored rehabilitation program is crucial for a safe and effective recovery. Treatment may include pain management interventions or modalities (dry needling, soft tissue mobilization or manipulation) to facilitate tissue healing, and progress toward strengthening to improve the capacity of the injured tissues.
Strengthening and conditioning for hamstring health
Both strengthening and flexibility training play a pivotal role in maintaining optimal hamstring health for distance runners. The hamstrings must be strong and long. Strong and flexible hamstrings not only improve performance but also reduce the risk of injuries. Incorporating exercises like deadlifts (RDL's), lunges, and hamstring curls can target the hamstring muscles and enhance their strength. Specifically eccentric training for the hamstring can reduce their susceptibility to injury during the lengthening phase of the muscle during running or sprinting. This may include single leg RDL's with emphasis on the descending portion and nordic hamstring curls.
Additionally, regular stretching exercises such as forward bends and leg swings can improve flexibility, thus preventing muscle tightness and strains. A balanced approach to training that includes both strength and flexibility exercises will not only enhance your running performance but also safeguard against common hamstring injuries. Stay committed to a well-rounded training regimen to keep your hamstrings strong and healthy.
Rehabilitation exercises for hamstring injuries
Rehabilitation exercises may look similar to strengthening and conditioning for the hamstrings, however depending on the severity of injury one may have to build back tissue capacity gradually. These exercises are crucial for recovering from hamstring injuries and may prevent further injury down the road. Start with gentle movements like isometric heel digs, straight leg raises, low load hamstring curls to gradually strengthen the muscles. Additionally one can work on strengthening the glutes above and the calves below to decrease the demand on the hamstring muscles. As you progress, incorporate more challenging exercises such as hamstring bridges, bridges with sliders, and added resistance to leg curls to enhance muscle endurance. Foam rolling and stretching exercises can also aid in releasing tension and promoting flexibility in the affected area. It's essential to consult a healthcare professional to determine the severity of the injury and create a personalized rehabilitation plan. Consistency and patience are key to fully recovering from hamstring injuries and getting back to distance running at full strength. Remember to prioritize proper warm-ups and cool-downs to prevent future injuries.
