Hamstring Retraction/Strain

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Retraction

Sitting for long periods of time causes hamstring retraction. As a result the pelvis tips backward (posterior rotation), and the lumbar curvature is reduced. As a result, the person may experience back pain (Delavier, 2006, p.106).

Stretching the hamstrings and performing good mornings and stiff-legged dead-lifts are commonly used to develop hamstring muscles and reduce future injuries.

Source: Delavier, F. (2006). Strength Training Anatomy (2nd ed.). Paris, France: Human Kinetics.

Strains

Strains occur when your body mechanics exceed the mechanical limits of the muscle tissue. Most hamstring strains occur during the "late swing phase of sprinting," when both feet are in the air.

Studies have shown that one of three athletes will reinjure their hamstring muscle (usually the long head of the biceps femoris) in a period of one year. This is likely due to the fact that scar tissue is stiffer than the tissue it replaces, along with many other reasons cited by Dr. Thelen.

Stretching and strengthening protocols are used often (as mentioned above); however, Dr. Sherry and Best have shown that "early movement" and "coordination of the pelvis and trunk muscles" are able to reduce hamstring strain recurrence rates. These tactics include progressive agility programs and trunk stabilization exercises and opposed to stretches and lifts. Some of Dr. Sherry's exercises strengthen the erector spinae, vastus, iliopsoas, and the rectus femoris muscles to enable the biceps femoris to stretch to a greater degree.

Source: Thelen, D. G., & Chumanov, E. S. (2006). Neuromusculoskeletal Models Provide Insights into the Mechanisms and Rehabilitation of Hamstring Strains. Exercise and Sport Sciences Reviews, 34, 135-141.

Provided by ISSA
Source: Hatfield, Ph.d, F. C. (2004). Muscle Anatomy and Physiology. Fitness: The Complete Guide (pp. 90). Santa Barbara, California: International Sports Sciences Association

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