The hamstring muscle group is located in the back of the thigh, extending from the buttock down to the back of the knee.  There are 3 hamstrings:  biceps femoris, semimembranosus, and semitendinosus.

Function of the hamstrings – as a group they act to bend the knee and extend the hip.  They also act by elongating to control the lower leg’s ability to straighten while running and walking.

Why do hamstring strains occur?

Most hamstring strains occur during sprinting, cutting or aggressive, burst-like activity.  The location of the injury may be felt anywhere throughout the length of the muscle.  If there isn’t an event that immediately results in pain along the hamstring region, the muscle may become injured due to more repetitive overuse.  There is usually a breaking point when the muscle will strain and pain will become more prominent.  Proper rest and healing times need to be allowed in order for the tissue to heal, otherwise, this type of continued stress can lead to more severe, long lasting issues.

Grading of strains –

Grade I strain – Symptoms are usually located to one specific region, stiffness, weakness may be present.  Grade I strains usually don’t limit activity, but will result in soreness following the activity.  Mild stretching, ice to the region will assist in decreasing inflammation.

Grade II strain – Symptoms will cover a more broad area along the hamstring muscle.  A grade II strain involves moderate tearing of the muscle fibers.  There will be notable weakness, altered ability to walk, possibly bruising in the hamstring region.  Mild stretching, rest and ice are common treatments.  If symptoms are not improving within 2 weeks of self treatment, then consultation with your physician may be advised.

Grade III -  A complete tear of the muscle fibers.  There is usually broad discoloration of the back of the thigh, weakness, altered ability to walk and diffuse pain.  You may also see a “balling up” of the tendon in some cases.  Seeking the care of your physician is recommended.

If your back is interfering with your golf swing, it may be related to tightness in the lower back muscles.  Most of us will be faced with dealing with lower back pain sometime throughout our life and golfers are not an exception.  Here’s one stretch that may assist in helping alleviate some of your back tightness.

Reach and Lift –

Beginning Position – Sit on your heels with your arms extended in front of you on the floor.

Movement – Reach in front of you while keeping your hips in contact with your heels and dropping your chest towards the floor.  As you exhale, attempt to lift your hands off the floor as you hold the stretch for 3-5 seconds.  Only attempt to lift your arms from the floor, they should not actually move.  This attempted motion will increase the stretch of the upper back / shoulders.  After holding this for 3-5 seconds, return to the starting position and repeat 5-10 times.

Where should I feel this? This stretch should be felt in the upper back and possibly across the shoulders.  You should only move to feel a gentle stretch, so use caution to not “over-stretch!!”

Happy Stretching!