Why You Pulled Your Hamstring and What You Need To Do To Prevent It
Hamstrings Complex
Biceps Femoris Long Head
Origin: Ischial tuberosity and sacrotuberous ligament
Insertion: Head of fibula
Action: Hip extension and knee flexion/external rotation
Innervation: Tibial nerve (L5-S2)
Biceps Femoris Short Head
Origin: Lateral lip of the linea aspera on the femur
Insertion: Head of the Fibula
Action: Knee flexion/ext
Innervation: Common fibular nerve (L5-S2)
Semimembranosus
Origin: Ischial Tuberosity
Insertion: Medial tibial condyle, oblique popliteal ligament, popliteus fascia
Action: Hip extension and knee flexion/internal rotation
Innervation: Tibial nerve (L5-S2)
Semitendinosus
Origin: Ischial tuberosity and sacrotuberous ligament
Insertion: Medial to the tibial tuberosity in the pes anserinus
Action: Hip extension and knee flexion and internal rotation
Innervation: Tibial nerve (L5-S2)
So? If you have ever pulled your hamstring, you know that it sucks. You can be sidelined for 2-8 weeks depending on the part of the hamstring you pulled. You’re looking at 2-4 weeks if the pain is in the middle of your leg, and 6-8 weeks if the pain is higher up your leg, where it connects to the ischial tuberosity. Hamstring strains usually occur when the hamstrings are trying to slow your femur down as it moves forward at a fast rate of speed, like in running, sprinting, or kicking. Your hamstrings are primarily knee flexors, but three out of the four are also hip extensors. When your glutes aren’t doing what they are supposed to be doing and slowing down hip flexion, your hamstrings are left to do more work than they can handle, and you end up being hamstrung. Add “prevent hamstring strains” to the list of reasons why you should be working your glutes at the gym! And also don’t forget to do this awesome eccentric hamstring exercise.