Hamstring Injuries are common, especially in sprinters, and weekend warriors doing sprints. I myself am currently suffering though a mild hamstring tendinopathy. How did it start? Well, by sprinting. Doing 200M sprints for time. Nothing immediately afterwards, but by the next week, I had this ache in my “hips.” Of course I was thinking gluteus medius tendinopathy or even tensor fascia later (TFL), but after realizing that the pain was primarily generated in the rear end and that running exacerbated it, I finally found the culprit. It was the biceps femoris of my hamstrings.
The hamstring complex is comprised of the biceps femoris and the semimembranosis (SM) and semitendinosis (ST). They all generate from the ischial tuberosity in your buttocks, but the biceps femoris goes to your lateral side and inserts into the fibular head, while the SM and ST inserts into the pes anserine area of the tibia.
My esteemed fellowship director always told me that the tendons that get injured the most are the ones that crosses two joints. And yes, the hamstrings are those. Because of that the hamstrings play two roles–1. Knee flexion, and 2. Hip extension.
Rehab is key, specifically for those nagging proximal hamstring tendinopathies. Here’s a list of nice resources. Probably one of the best resource I’ve seen recently is by Tom Goom. Here’s a link to the rehab. That’s probably all I have to say for the simple rehab. For more details, read his paper.
Click here for the link, or click on the photo: http://www.running-physio.com/pht-podcast/
Also, Tom Goom has updated his page on Proximal Hamstring Tendinopathy, and he has videos from Chris Johnson, PT.
There are three videos and an infographic to boot! Thanks Tom. Here’s a video from Chris Johnson. But go to his website for details.
Video on Nordics
Nordics are difficult to do, and can be painful, but it is important in rehabilitation and even in pre-habilitation. Here’s a decent video. These are best done in the last stage of rehabilitation or for chronic hamstring tendinopathies or to prevent the next hamstring injury.