Hamstrings Matters, It’s A Matter Of Fact.
Hamstrings are located in the back of the upper leg and are seen as the biceps of the legs. The hamstrings can contract (become shorter) and can pull the heels to your own body (think of heels to glutes). The Hamstrings consist of 3 main muscles, the biceps femoris (actually 2 muscles), semitendinosus and semimembranosus. Hamstring injuries are one of the most common injuries in sports. Of the 3 hamstring muscles the biceps femoris is most likely to get injured, followed by semitendinosus muscle and lastly semimembranosus.
How to avoid hamstring injury?
The hamstrings work together with the quadriceps but in opposite ways during many movements. One potential problem with regular exercises is the preference of muscle activation of one muscle group over others. The squat is a good example of a high activation of the quadriceps while a lower activation of the hamstring. Resulting in a lower strength ratio compared to quadriceps (H/Q Ratio). H/Q Ratio is implicated in many injury related problems included knee, hamstring.
Once a hamsting injury occurred, an increased changes chance exist of a hamstring injury occurring again. One of the reasons for the biceps femoris to get injured, is its length. Within the same timeframe the biceps femoris has a longer distance compared to the other 2 muscles during the eccentric motion. As the biceps femoris is most likely injury, strengthening the biceps fermoris seems logical.
Seems to be the semitendinosus
The force produced by a muscle depends among other things upon motor unit discharge. As we age the motor units discharge in the semitendinosus and the semimembranous decline compared to the biceps femoris. This can make the biceps femoris more prone to injure as there is more instability. As the semitendinosus strength and endurance declines, the biceps femoris can becomes more vulnerable.
How can we train the hamstring ?
The conventional way of training the hamstring has been the deadlift. The deadlift execrise is great for overall strength and trains the back muscle as well as the hamstrings. Furthermore the deadlift targets the hamstrings more than quadriceps, contributing to a healthier H/Q Ratio. The problem with the deadlift is that the research is not clear whether it trains the biceps femoris more or the semitendinosus, with studies showing more activity in biceps femoris and semitendinosus. dependence on the semitendinosus compared to the biceps femoris. A training program should consist of targeting the hamstring (deadlift)to keep up with the quadriceps and supplemental exercises for biceps femorisand biceps femoris.
How To Train TheHamstrings
Research shows that the best way to train the semitendinosus and biceps femoris are the following exercises.
For using both the biceps formaris and semidinosus
Slide leg (without or with band)
- Assume the postion on your back, putting your heels on a towel on a smooth surface
- Activate hamstring and gluteus muslces
- Pull your heels towards your glutes
- Slowly extend your legs back to starting position
Slide leg (without or with band)
- Assume the position on your back, putting your heels on a towel on a smooth surface
- Activate hamstring and gluteus muslces
- Pull your heels towards your glutes
- Slowly extend your legs back to starting position
