Those Knotty
Hamstrings
The hamstring
muscles, located on
the back-side of
the upper leg, can
be troublesome
for
both active and
sedentary people
alike. There
are actually three
hamstring
muscles
—
one on the outer
and two on the
inner aspect of
each
thigh—but
they all attach to
the same point of
origin at the base
of the pelvis on
what is called the
ischial
tuberosity.
The lower
ends of the
hamstrings insert
at the leg bones
just below the
knee.
Normal function for
the hamstring
muscle group is to
pull your leg back
(extend the hip)
and to bend (flex)
your
knee.
So the hamstrings
are used by
everyone, everyday,
to walk, run, climb
stairs, or just
stand up from a
seated
position.
Because people tend
to sit a lot these
days—while
commuting,
computing, eating,
gaming, or watching
TV
—
the hamstrings
actually
spend most of their
time in a short or
slackened position
and are rarely
stretched out
through daily
activities.
Eventually the
hamstring muscles
get tighter and
shorter.
When it comes time
to fully lengthen
them, like when
performing a deep
forward bend at the
waist, or when
walking or running
at full stride, all
of the sudden the
muscles are
required to stretch
at their full
functional
capacity, which may
have become
shortened because
of prolonged
sitting.
As the muscles are
pulled on during
increased
activity,
the
hamstrings are not
prepared to fully
lengthen.
Small tears can
result within the
muscle tissue or
the surrounding
fascial
wrap.
The small tears are
filled in with scar
tissue adhesions
that are weaker,
stiffer, and more
sensitive than
normal muscle
tissue.
It
is this process,
repeated over time,
which leads
to muscle
“knots”
and a progressively
shorter functional
length.
When a person with
knotty hamstrings
goes to bend
forward, or to walk
or run, because the
muscles are tighter
and shorter they
will resist full
lengthening and
cause further
problems within the
muscles, at the
tendon attachments
at either end of
the muscles, or
with other body
parts.
Specifically, if
the pelvis cannot
tilt forward as you
bend down because
the hamstrings are
pulling tight at
their point of
origin, the lower
spine will have to
bend more to
compensate.
Also, if the knee
cannot fully extend
while walking or
running because the
hamstrings
won’t let go
when the leg tries
to straighten out,
heel strike of the
foot and the shock
absorption
mechanism of the
lower extremity
will be
compromised,
stressing the
feet/ankles/knees.
