Hamstring injuries are one of the most common injuries in running sports. Most injuries involve the lateral hamstring (biceps femoris) , followed second by the semitendinosus). The injury typically occurs where the tendon inserts on the pelvis and causes buttock pain radiating into the posterior thigh.
Tendons heal slowly because of poor blood supply and few cells.Typical recovery involves eccentric strengthening of the hamstring and stretching. Steroid injections are not recommended because steroids can weaken tendons, leading to rupture.
Most hamstring stretches focus on the distal attachment. However, the hamstrings (semitendinosus, semimembranosus, biceps femoris) work by extending the hip or decelerating hip flexion, and work by flexing the knee or decelerating knee extension. Therefore, proper recovery and prevention of future injury requires stretching of the distal and proximal portion. Check this video to see an example!
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