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Injury Time Out with Capilano | Hamstring Strengthening With Spencer Carless

| November 29, 2016 | Reply

Hamstring injury, Sports RehabThe hamstrings are major movers of your lower leg and perform 3 main actions when they contract.  The 3 muscles of the hamstrings: the semitendinosis, semimembranosus and the biceps femoris.  They begin from the lower portion of the hip bone and attach in various spots just below the knee joint on either the tibia or the fibula.

The three main actions the hamstrings perform are:

  1. They serve to flex / bend the lower leg at the knee
  2. They assist in extension of the leg at the hip
  3. When the lower extremity is fixed they help in extension of the back

Having undertrained hamstrings can cause injuries if your quadriceps muscles (quads) are too strong comparatively and the ratio is skewed far off of a 2:3 ratio.  When this happens and the quads are over developed and the hamstrings are under developed, your knee becomes susceptible to injury.  While the knee joint is stabilized by the ACL, PCL, MCL and LCL ligaments, the muscles around it assist in stability with co-contraction.  There have been numerous academic studies confirming the significance of proper hamstring strength, especially as it relates to reducing the amount of force put on the ACL.

For non-sports individuals, it has been shown that having strong hams and quads significantly reduces arthritic and/or degenerative changes.  And in addition to power, having a balanced quads to hams strength ratio keeps an optimum level of co-contractive force to keep your knee running smoothly.

Check out our great hamstring exercise video.  Most can be easily done at home with minimal equipment.  Focus mainly on slow control of the hamstrings as you do these and if you need any clarification or additional help come see me!


Capilano Rehab Centre | Physical Therapy Capilano physical therapists have provided state-of-the-art physical therapy, sports physiotherapy, back pain, WCB, accident, whiplash and injury rehab to clients in Edmonton for over 10 years.

5832 Terrace Rd Edmonton, AB. T6A 3Y8

(780) 466-1104

Category: Active Living, Chronic Groin or Hamstring Injuries, Healthy Living, Kinesiologist

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

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