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this Hamstrings It’s a group of three big muscles Back thigh compartment. They crossed two hips and knee joints,exist Lower body exerciseincluding walking, running, squatting and stabilizing the pelvis. This article provides anatomy, biomechanics, common injuries and training strategies for hamstrings to improve performance and minimize risk.
Three hamstring muscles
Hamstring groups include:
- Biceps femoris (Long and short head)
- Semi-finals
- Semi-membrane
These muscles originate from Cervical nodules The pelvis (except for the short head of the biceps femoris (original from the femur)) and inserted under the knee on the tibia or fibula. They are Double muscleswhich means they go over the hips and knees.
1. Biceps
- Source of long head: ischium tuberculosis (pelvis)
- The origin of a short head: Rough thighs
- insert:Fibular bone
- Function:
- Knee flexion
- Side rotation of legs when knees bent
- Hip stretch (long head only)
2. Half tooth
- origin: ischium tuberculosis (pelvis)
- insert: Medial surface of the proximal tibia (part of PES anserinus)
- Function:
- Knee flexion
- Rotate the inner side of the leg when the knee is bent
- Hip expansion
3. Semi-membrane
- origin: ischium tuberculosis (pelvis)
- insert: posterior surface of medial tibial con
- Function:
- Knee flexion
- Leg rotation
- Hip expansion
Functions of hamstring muscle group
Hamstrings play several key functions in terms of movement and stability:
- Hip expansion: It is crucial for sprinting, jumping and ascending from the seat position.
- Knee flexion: Necessary for running, squatting and slowing down.
- Posterior pelvis tilt: Helps stabilize the pelvis and spine.
- Eccentric control: During running, especially during the swing phase, the hamstrings slow down the advance of the shin to prevent excessive expansion.
How to effectively train hamstrings
Balanced hamstring plans include:
- hip-dominated exercise (Targeting the hip joint)
- Knee exercise (For knee flexion)
Top Compound Exercises:
These engage the hamstrings with the hips and other posterior chain muscles.
Top Isolation Exercises:
Isolation exercise is ideal for muscle growth and correcting imbalances.
Volume and Strength Guide
- frequency: 2-3 times a week
- represent:
- Hypertrophy: 8–12 Representatives
- Strength: 3-6 times
- Endurance: 12–20 times
- set: 3-5 exercises
- rest: 60–120 seconds, depending on the goal
Training skills
- The focus of eccentricity: Include exercises that focus on the extension phase to enhance muscle elasticity.
- Buttock activation: Make sure to engage the hips to support hip stretching.
- Unilateral movement: Includes one-leg exercises to resolve imbalance and improve stability.
- Form and technology: Prioritize appropriate forms to maximize effectiveness and reduce the risk of injury.
Muscle activation considerations
Similar exercises Kettlebell swaying,,,,, Nordic hamstring curls and Romanian deadlift High levels of hamstring activation have been shown. Emphasizing all-round movement and controlled eccentric phases can lead to significant growth in intensity and hypertrophy.
Hamstrings and sports performance
Strong hamstring muscles are indispensable for various exercise efforts:
- Sprint: Promote strong hip extension and knee flexion.
- jump: Aids explosive takeoff and controlled landing.
- Change of direction: Helps agility and rapid transition.
- lift: By stabilizing the rear chain, it supports deadlifting and squatting and other sports.
Common hamstring injuries
Hamstill injury is the most common in exercise. It is crucial to understand the types, causes and risk factors of prevention.
1. Strain (Hamlet)
- grade:
- Level I: Gentle overstretching
- Level II: Some tears
- Grade 3: Completely ruptured
- reason: Sudden acceleration or deceleration, insufficient warm-up, poor flexibility, and muscle imbalance.
2. Tendonosis
- Proximal Hamstring Tendon Disease (PHT) Appearing on cervical nodules is common in prolonged sitting positions or repetitive hip flexion by runners and athletes.
3. Invasive damage
- When the tendon is pulled away from the bone, it sometimes carries a bone. Most common among teenagers and athletes under high strength.
Risk factors
- Previous hamstring injuries
- Poor eccentricity
- Fatigue and overtraining
- Muscle imbalance (e.g., quadrilateral advantage)
- Improper biomechanics
Prevention tips:
- Gradually overloaded: Gradually increase the training intensity to allow adaptation.
- Dynamic warm-up: Prepare muscles for movement through exercise-based stretching.
- Flexibility training: Combined with static and dynamic stretching to maintain muscle elasticity.
- Strengthen exercises: Focus on concentric and eccentric movements to build elasticity.
When to seek medical help
If you experience:
- Suddenly and severe pain in the back of the thigh
- Swelling, bruising or unable to walk
- Chronic tenderness near ischia
- Although the training was properly trained, the regular strains
Key Points: Why hamstrings are important
- Hamstrings play a crucial role in lower body movement, stability and athletic performance.
- Balanced training including strength and flexibility components is crucial.
- Preventive measures, including proper warm-up and conducting training, can mitigate the risk of injury.
- Understanding the anatomy and function of hamstrings can inform effective training and rehabilitation strategies.
refer to
- Moore KL, Dalley AF, Agur Amr. Clinical-oriented anatomy. Eighth Edition. Lippincott Williams & Wilkins; 2017.
- Opar DA, Williams, MD, Shield AJ. Hamstring strain injury: factors that cause injury and injury. Sports medicine. 2012; 42(3): 209-226.
- Bourne MN et al. Effects of eccentric movement on hamster construction. BR J Sports Med. 2017; 51(5):369–377.
- American Academy of Orthopedics. Hamster injury guide
- McCall A et al. Risk factors, testing and prevention of hamstring injuries in professional football. BR J Sports Med. 2014; 48(2):135–136.
- Hamstring strength exercise biceps activation: System review
- Van Dyk, N., Behan, FP and Whiteley, R. (2019). Nordic hamstring exercises in the Nordic hamstring prevention program halved the rate of hamstring injury: a systematic review and meta-analysis of 8459 athletes. British Journal of Sports Medicine, 53 (21), 1362–1370. https://doi.org/10.1136/bjsports-2018-100045
