Just like the infamous Hamburger, the Hamstrings (hopefully unsurprisingly!) contain no ham. Whilst the Hamburger was named so because of its creation in Hamburg, Germany, the name Hamstrings is thought to originate from the Old English word “hamsinew” or “hām sinewe.” The “ham” part of the word likely comes from the Old English “hamm,” which means “hollow or bend of the knee” and the “string” part of the word refers to the tendons or sinews, which were likened to strings or cords in older terminology. Over time, this term evolved into “hamstrings,” which specifically refers to the group of muscles and tendons located at the back of the thigh.

What are they?

The hamstrings are a group of three muscles located at the back of the thigh:
– Biceps femoris (biceps referring to 2 muscle heads) is the most lateral (outer)of the three hamstrings.
– Semimembranosus is on the inner side, lying under the semintendinosus
– Semitendinosus is also on the inner part of the thigh, superficial (closer to the skin surface) to semimembranosus.

They play a crucial role in the movement of the hip and knee joints and are involved in activities like walking, running, jumping, and bending the knee.

All of these muscles (apart from the short muscle head of biceps femoris) cross over 2 joints, the hip and the knee, which subsequently means that they also effect movement over these joints- specifically, they band the knee and extend the thigh backwards.

When they don’t work well…
Hamstring weakness can result in the following:
– Increased Risk of Injury: especially during activities that involve running, jumping, or sudden changes in direction. This includes hamstring strains, tears, and pulls, as well as injuries to other structures like the knee or lower back. Weak hamstrings can’t adequately stabilise the knee joint, making it more vulnerable to injury.

– Decreased Athletic Performance: hamstrings play a crucial role in many athletic movements and weak hamstrings can compromise performance in activities such as sprinting, jumping and resuluting in reduced speed, power, and agility. Athletes with weak hamstrings may struggle to generate force and may be more prone to fatigue during training or competition.

– Imbalanced Muscle Development: weak hamstrings can contribute to muscle imbalances in the lower body. If the hamstrings are significantly weaker than the quadriceps (front thigh muscles), it can lead to issues like patellar tracking dysfunction or anterior knee pain syndrome. Imbalances in muscle strength can also affect posture and movement patterns, increasing the risk of musculoskeletal problems.

– Reduced Functional Mobility: The hamstrings play a role in hip and knee joint mobility. Weak hamstrings can limit range of motion in these joints, making it difficult to perform daily activities like walking, climbing stairs, or bending over. Reduced mobility can lead to compensatory movements and may increase stress on other joints and muscles.

– Lower Back Pain: weak hamstrings can contribute to lower back pain and dysfunction. The hamstrings help stabilise the pelvis and support proper alignment of the spine during movement. When the hamstrings are weak, it can lead to excessive strain on the lower back muscles as they try to compensate for the lack of support. Over time, this can contribute to chronic back pain and discomfort.

What can you do?

To address weak hamstrings, it’s important to incorporate strengthening exercises into your routine. These exercises may include hamstring curls, deadlifts, lunges, and other resistance training movements that target the hamstrings. Additionally, stretching and mobility work can help improve flexibility and range of motion in the hamstrings and ensuring that muscle balance is maintained.

An easy stretch :
To stretch the hamstrings while sitting, follow these steps:

– Sit on the edge of a chair, with one leg bent, straighten the other leg in front of the body with the heel on the floor.
– Straighten the spine by sitting tall and rolling the pelvis forward.
– Hold this stretch for 30 seconds.
– Repeat on the other leg

Easy exercise to increase strength:
– Stand facing a wall with your hands on the wall at about chest level.
– Keeping the knee of your affected leg straight, kick that leg straight back behind you.
– Relax, and lower your leg back to the starting position.
– Repeat 8 to 12 times.

If you have pain in the hamstrings or anywhere else, consider assessment and treatment to rebalance the muscles before starting any exercise regime.

Please get in touch if you need an appoinment to address your pain. 📆