Table of ContentsView AllTable of ContentsFunctionAnatomyHamstring StrainsBack ProblemsInjury PreventionExercises
Table of ContentsView All
View All
Table of Contents
Function
Anatomy
Hamstring Strains
Back Problems
Injury Prevention
Exercises
The hamstring muscles are three large muscles that run down the back of the thigh and help control the hips and knees.
These muscles—thebiceps femoris,semitendinosus, andsemimembranosus—are used for standing, walking, running, and jumping, among other things.
Hamstring muscle injuriesand problems include muscle strains, flatback syndrome, spinal disc injury, and sacroiliac (SI) joint dysfunction.
This article discusses the anatomy of the hamstring muscles. It explains the different muscles, their functions, and common hamstring injuries. It also details treatment for hamstring injuries and how to keep your hamstrings healthy.
Hamstring Muscles Function
Hamstring muscles power walking and other movements because they are located at the back of your thigh.newartgraphics
Located at the back of the thigh between the pelvis and lower leg, your hamstrings are used to:
You use your hamstrings when standing up from a chair, walking, running, jumping, and climbing stairs.
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The hamstring muscle group includes three large muscles:
These muscles attach to the sit bones (ischial tuberosities)—little knobs of bone on the bottom of your pelvis that you can feel when you sit down.
The hamstrings run down the back of the thigh from the sit bones and attach to different points on the lower leg.
Biceps Femoris Hamstring Muscle
The hamstring muscles are located at the back of your thighs.MedicalRF.com/MedicalRF.com/Getty Images
Thebiceps femorismuscle is the lateral (outer) muscle of the hamstring group. As its name implies, thebiceps femorishas two heads: one long and one short.
The long head of thebiceps femorisattaches to the inner side of your sit bones. The short head attaches to the femur (thigh bone) in three places closer to the knee than the hip.
Both heads attach to the lower leg at the head of the fibula (calf bone), the outer (lateral) condyle of the tibia (shin bone), and thefascia(connective tissue) of the leg.
Thebiceps femorisworks to pull your leg behind you, extending the hip joint. It is also used to bend your knee and rotate your lower leg from side to side.
Thebiceps femorisis more vulnerable to injury and muscle tears than other hamstrings. Though the reason for this is unknown, it may be because it attaches to multiple locations between the pelvis and lower leg.
Semitendinosus Hamstring Muscle
The semitendinosus hamstring muscle.MedicalRF.com/MedicalRF.com/Getty Images
Thesemitendinosusis a long hamstring muscle in the middle of the back of the thigh. Its main functions are extending and rotating the hip and bending and internally rotating at the knee.
Thesemitendinosusjoins with thesartoriusandgracilismuscles to form thepes anserinetendon on the front and side of the tibia. It is also connected to the deep fascia of the leg.
Semimembranosus Hamstring Muscle
Hamstring muscle group consists of semimembranosus, biceps femoris and semitendinosus.MedicalRF.com/MedicalRF.com/Getty Images
Thesemimembranosusis a broad muscle that is a bit tucked away. It originates at the outer side of the sit bones, higher than the other hamstrings. It attaches to the shin on the back and side of the medial (inner) tibial condyle.
Like the other hamstring muscles, it works to extend the hip joint and bend the knees. It also helps with the internal rotation of the hip and joint.
Hamstring strains range from mild to severe:
Causes and Risk Factors
Adolescents and older athletes have the most significant risk of a hamstring strain. Factors that contribute to hamstring strains include:
Hamstring strains are most common among:
Symptoms
Symptoms of a hamstring strain include:
Whether or not you can bear weight on the leg depends on the severity. With a grade 1 hamstring strain, you can still usually walk, whereas a grade 3 strain may prevent you from using your leg at all.
Treatment
Strained hamstring muscles are typically treated at home using non-invasive therapies. These include:
In some cases, surgery may be needed. A torn muscle (grade 3 strain) may require surgery immediately, while a less severe injury may need surgery if the damage doesn’t improve with physical therapy.
Treatment of Complete Hamstring Muscle Tears
Hamstring Muscles and Back Problems
Lifemoment/ Getty Images
Common issues involving the hamstring muscles that affect the back include:
Flatback Syndrome
If you look at a spine from the side, you should see two curves—a backward curve (lordosis), where it connects to the pelvic bone, and a forward curve (kyphosis), where it connects to the ribs.
In flatback syndrome, you lose one or both curves. In cases involving lordosis, a possible cause is tight hamstring muscles that keep the pelvis tilted too far forward.
This interferes with a healthy posture, can make it difficult to walk and perform other essential tasks, and causes significant pain.
Treatment for flatback syndrome may involve:
Flatback Syndrome: Stretches and Exercises
Spinal Disc Injury
As with flatback syndrome, tight hamstring muscles that alter the tilt of your pelvic bone can cause painful problems with your spinal discs. This happens because the change in angles causes too heavy a load on some discs.
The result can be:
Treatments for a herniated disc and DDD may include:
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Sacroiliac Joint Dysfunction
TheSI jointsare small, relatively inflexible joints at the base of your spine. Their main purposes are to provide stability and transfer your weight from one leg to the other when you walk.
SI Joint Pain: Symptoms and Treatments
How to Prevent Hamstring Injuries
The most important thing you can do to prevent hamstring injuries and keep your hamstrings healthy is to exercise regularly and consistently year-round. This should include a combination of stretching, strengthening exercises, and cardio.
In addition, to prevent hamstring injuries:
If you feel any pain in your thigh, stop immediately and give your hamstring time to rest.
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Stretches and Strengthening Exercises
Walking, running, and climbing stairs are everyday activities that help to strengthen the hamstring muscles.
Strengthening exercises that isolate the hamstrings include:
If your hamstrings are tight, you can bend the knee slightly.
Hold the stretch for 15 to 30 seconds, then switch legs. Repeat two or three times per leg.
Causes of Muscle Pain
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Park DS, Jung SH.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.Phys Ther Rehabil Sci. 2020;9(3):140-148. doi:10.14474/ptrs.2020.9.3.140Rawal AK, Sett S.Tight hamstrings: primary culprit for acute pelvic girdle pain: a case report.J Soc Indian Physiotherapists. 2019;3(2):46-49. doi:10.18231/j.jsip.2019.006American Academy of Orthopaedic Surgeons: OrthoInfo.Hamstring muscle injuries.Cedars-Sinai.Flatback syndrome.Ateef M. Efficacy of hamstring stretch in painful flatback.A clinical case report.Saudi J Sports Med. 2014;14(1):59-62. doi:10.4103/1319-6308.131632Columbia University Irving Medical Center Neurosurgery.Flatback syndrome.University of Pennsylvania Medical School, PennMedicine.Surgery for flatback syndrome.Arthritis Foundation.Degenerative disc disease.American Association of Neurological Surgeons.Herniated disc.Weill Cornell Medical School, Brain & Spine Center.Sacroiliac joint dysfunction.Newman DP, Soto AT.Sacroiliac joint dysfunction: Diagnosis and treatment.Am Fam Physician. 2022;105(3):239-245.Nemours: TeensHealth.Hamstring strain.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Park DS, Jung SH.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.Phys Ther Rehabil Sci. 2020;9(3):140-148. doi:10.14474/ptrs.2020.9.3.140Rawal AK, Sett S.Tight hamstrings: primary culprit for acute pelvic girdle pain: a case report.J Soc Indian Physiotherapists. 2019;3(2):46-49. doi:10.18231/j.jsip.2019.006American Academy of Orthopaedic Surgeons: OrthoInfo.Hamstring muscle injuries.Cedars-Sinai.Flatback syndrome.Ateef M. Efficacy of hamstring stretch in painful flatback.A clinical case report.Saudi J Sports Med. 2014;14(1):59-62. doi:10.4103/1319-6308.131632Columbia University Irving Medical Center Neurosurgery.Flatback syndrome.University of Pennsylvania Medical School, PennMedicine.Surgery for flatback syndrome.Arthritis Foundation.Degenerative disc disease.American Association of Neurological Surgeons.Herniated disc.Weill Cornell Medical School, Brain & Spine Center.Sacroiliac joint dysfunction.Newman DP, Soto AT.Sacroiliac joint dysfunction: Diagnosis and treatment.Am Fam Physician. 2022;105(3):239-245.Nemours: TeensHealth.Hamstring strain.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Park DS, Jung SH.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.Phys Ther Rehabil Sci. 2020;9(3):140-148. doi:10.14474/ptrs.2020.9.3.140Rawal AK, Sett S.Tight hamstrings: primary culprit for acute pelvic girdle pain: a case report.J Soc Indian Physiotherapists. 2019;3(2):46-49. doi:10.18231/j.jsip.2019.006American Academy of Orthopaedic Surgeons: OrthoInfo.Hamstring muscle injuries.Cedars-Sinai.Flatback syndrome.Ateef M. Efficacy of hamstring stretch in painful flatback.A clinical case report.Saudi J Sports Med. 2014;14(1):59-62. doi:10.4103/1319-6308.131632Columbia University Irving Medical Center Neurosurgery.Flatback syndrome.University of Pennsylvania Medical School, PennMedicine.Surgery for flatback syndrome.Arthritis Foundation.Degenerative disc disease.American Association of Neurological Surgeons.Herniated disc.Weill Cornell Medical School, Brain & Spine Center.Sacroiliac joint dysfunction.Newman DP, Soto AT.Sacroiliac joint dysfunction: Diagnosis and treatment.Am Fam Physician. 2022;105(3):239-245.Nemours: TeensHealth.Hamstring strain.
Park DS, Jung SH.Effects of hamstring self-stretches on pelvic mobility in persons with low back pain.Phys Ther Rehabil Sci. 2020;9(3):140-148. doi:10.14474/ptrs.2020.9.3.140
Rawal AK, Sett S.Tight hamstrings: primary culprit for acute pelvic girdle pain: a case report.J Soc Indian Physiotherapists. 2019;3(2):46-49. doi:10.18231/j.jsip.2019.006
American Academy of Orthopaedic Surgeons: OrthoInfo.Hamstring muscle injuries.
Cedars-Sinai.Flatback syndrome.
Ateef M. Efficacy of hamstring stretch in painful flatback.A clinical case report.Saudi J Sports Med. 2014;14(1):59-62. doi:10.4103/1319-6308.131632
Columbia University Irving Medical Center Neurosurgery.Flatback syndrome.
University of Pennsylvania Medical School, PennMedicine.Surgery for flatback syndrome.
Arthritis Foundation.Degenerative disc disease.
American Association of Neurological Surgeons.Herniated disc.
Weill Cornell Medical School, Brain & Spine Center.Sacroiliac joint dysfunction.
Newman DP, Soto AT.Sacroiliac joint dysfunction: Diagnosis and treatment.Am Fam Physician. 2022;105(3):239-245.
Nemours: TeensHealth.Hamstring strain.
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