Body & Mind Training Center

Hamstring Strain :

What is a hamstring strain ?

The hamstrings are the three muscles which form the back of the thigh. They attach to the pelvis at the top and to the Tibia (shin bone) or Femur (smaller, outer shin bone) below the knee. They have two jobs: To extend the hip (take the leg back); and to flex (bend) the knee.

A hamstring strain is a tear in one of these muscles. This injury is sometimes also called a pulled hamstring. The three muscles which make up the hamstring group are Semitendinosus, Semimembranosus and Biceps femoris.

Hamstring strains occur most regularly at speed and so are common in sprinters and in sports which require bursts of speed and acceleration, such as football and rugby. The following increase the risk of a hamstring strain:

Age: Older people tend to be less flexible and recover from injury takes longer.
Old Injuries: Once you have injured the hamstring once it is more likely to occur again. This can be avoided with thorough rehabilitation.
Flexibility: Studies have shown that people who are more flexible are at less risk of muscle strains.
Strength: Weaker hamstrings are more likely to tear.
Fatigue: When a player is fatigued he/she is more susceptible to injury

Symptoms

Pain in the hamstring, usually when sprinting or changing direction quickly.
Pain causes you to stop straight away.
Even walking may be difficult and painful.
There may be swelling and bruising depending on the severity
The back of the thigh will feel tight
Hamstring strains, like all muscle strains are rated, depending on severity, as either grade 1, 2 or 3.

Grade 1

A minor tear where only a few muscle fibres are torn.
Pain at the time and discomfort following.
No bruising and minimal or no swelling.
Tightness in the back of the thigh

Grade 2

A moderate tear
Pain at the time and constant twinges following
Pain on walking - causing a limp
Flexing the knee against resistance causes pain
Swelling and some bruising present

Grade 3

Most or all of the fibres are torn
Severe pain, swelling and bruising
Inability to walk unaided
Treatment

Treatment of a hamstring injury should start straight away to help limit the damage and reduce pain:

Use R.I.C.E (Rest, Ice, Compress, Elevate) technique
It is important to rest the hamstring as much as possible for the first few days. However, gentle stretching and mobilising exercises can begin as soon as they are pain-free.
See a sports injury specialist who may:

Use sports massage techniques to speed up recovery.
Use ultrasound and electrical stimulation.
Give you rehabilitation exercises such as stretches and resistance work.

I find this topic particularly interesting.
I thought to add some pictures to get an idea (in italian we call them just "tendini del ginocchio")
I guess that to gain flexibility we have to work on them.
Thank you!

Calf Strain

What is a calf strain ?

There are two main calf muscles which are commonly strained. The Gastrocnemius is the big muscle at the back of the lower leg which most people would think of as the calf muscle and the Soleus muscle which is a smaller muscle, laying underneath the Gastrocnemius.

These muscles are commonly strained in running and jumping activities.

Symptoms :

A pain at the back of the leg which comes on suddenly
Weakness in the muscle, making it difficult to stand on tip toes or walk normally.
There may be swelling and bruising in the calf in more severe cases.
A point which is tender to touch in the muscle.
The Gastrocnemius is more commonly injured because it crosses both the ankle and knee joints. It is especially common around the area where the achilles tendon joins the muscle belly.

Treatment :

Apply the RICE protocol - Rest; Ice; Compression; Elevation.
Visit a sports injury professional after a few days to get some treatment
A specialist or Doctor may recommend anti-inflammatories e.g. ibuprofen
Use ultrasound treatment.
Use sports massage (after 72 hours) to loosen the muscle fibres and increase blood flow to aid healing.
Give you strengthening and stretching exercises.

Rehabilitation :

Rehabilitation of a calf muscle strain should include stretching and massage to return the muscle to its normal length and ensure there is enough movement at the ankle. Strengthening exercises should also be performed to ensure the muscle is strong enough to resist future injury. These should include calf raises.

Very interesting. Maybe it includes also what we call in Italian "legamenti del ginocchio"?

Hi Valentina, I don't think so, but I could be wrong.
I think we are talking about muscles, and I don't know if ligament can be part of it.
Back muscle strain, and calf strain. I think in this case you can get injured also for too much training or for having done a wrong movement after an inadequate warm up,but if you get injured at the ligament I think the reason must be different, such as a torsion to the leg with the foot blocked on the ground, for example, but not from exertion. Am I wrong?

Lower Back Pain :

Lower back pain is a common complaint amongst both sedentary and active people alike. It can have many causes and for this reason can be difficult to diagnose and treat.

Back pain can be classed as either acute or chronic. Acute back pain is severe and comes on very suddenly, usually following a specific movement or a fall etc. Chronic back pain is normally at a lower threshold, but is ongoing over a period of weeks, months and even years. There is no discernable point of injury.

Acute Back Pain :

Acute back pain is usually due to a specific injury and as such can be easier to diagnose and treat than more longstanding, chronic problems. The following are common examples of acute lower back injuries:

Slipped (protruding) disc
Spondylolysis
Muscle strains
Acute back pain is usually treated very carefully, with many Doctors prescribing complete bed rest for up to two weeks! Although rest is a necessary component of treatment, usually a couple of days is long enough. Too much rest can cause the back and other muscles to weaken which will only exacerbate the problem. Other treatments which may be beneficial in treating acute back pain include anti-inflammatory medications, electrotherapy (e.g. TENS or ultrasound), taping techniques and massage.

Chronic Back Pain :

It is often more difficult to determine the cause of longstanding mild to moderate back pain. Often the cause is thought to be due to more than one factor, including:

Poor posture
Muscle weakness
Muscle spasm
Weak core muscles
Nerve compression
Hypermobility
Pelvic instability
Stiff facet joints or sacroiliac joints
Poor support from mattress or chair
Poor desk set-up
The largest potential cause of lower back pain to emerge over recent years is weakness and mis-firing of the core muscles, specifically Transversus Abdominus. Re-training this group of muscles has become a focus for many back pain practitioners and classes.

Treatment of this kind of back pain will vary depending on possible causes, as well as the form of treatment sought e.g. physiotherapy, chiropractic etc. What works for one person may have no effect for another.