Friday Q&A: Hamstring Injuries

Q: I'd like to know how to manage a nagging pain at the hamstring insertion point. I bend my knees and never stretch to the point of discomfort, and yet it persists.

A: Hamstring insertion injuries are challenging to heal. They can take a long time—I'm talking 6-12 months—due in part to the fact that every time you stretch the hamstrings, even inadvertently, such as when bending down to tie your shoes, you tend to re-injure the area a little bit. This leads to chronic ongoing inflammation at the spot on the sitting bone where the muscles attach. And these attachments points often have poor blood supply, which also slows down healing.

So, in addition to bending your knees in standing forward bends, you need to modify, if not avoid, other forward bend for a while. How long? That depends on the person and the injury, but likely at least a few months. In addition, yoga teacher Roger Cole, PhD, recommends strengthening the hamstring muscles via back-bending poses like Bridge (Setu Banda) and Locust (Salabasana) as a first approach to healing.  Unfortunately, I don't know of any studies that have looked at this, but it is worth a try. You can read more about Roger's approach on Yoga Journal's web site in the archived articles section.

—Baxter

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Featured Pose: Locust (Dynamic Version)

by Baxter and Nina

Locust pose (Salabasana) is a simple backbend that strengthens the entire backside of your body, from the nape of your neck to the backs of your heels. Baxter loves this pose because it’s helpful for such a wide range of problems, including lower back pain, postural problems, and weakness anywhere along the chain of your back body, including your , including hips and hamstrings. And because the backbend is shallow and doesn’t put pressure on the wrists, it is accessible to almost everyone.

We’re recommending two versions of this pose: one with your hands on the floor and the other with your arms parallel to floor and hands lifted. The version with your hands on the floor provides more support, making the pose less demanding. The version with arms raised increases the amount of strengthening in your arms and shoulders.

Baxter prescribes this pose for:

• lower back pain (it strengthens the muscles along the sides of your lower back)
• hamstring injuries
• arthritis of the knees (it strengthens the leg muscles)
• postural problems (such as excessive rounding and head-forward syndrome)
• arm strength (in the version where you lift your arms)
• depression (accessible even when your energy is low)
• general weakness

Instructions: Lie on your belly, with your head resting on the floor, your arms resting at your sides, hands palm down, and your legs stretched evenly back behind you, toes gently pointed. If your lower back feels vulnerable, press your hips gently down to the floor.

Think about your right leg being a bit longer then your left, and on an inhale, lift your right leg up a few inches off the floor without bending your knee knee, while also lifting your head and chest up a few inches. As you lift your chest and head, be careful not to overextend your neck (throwing it back) because this could cause neck strain. If you wish, raise your arms and hands so your arms are parallel to the floor and your palms are facing the floor.

Exhale and release back to the starting position. Repeat the process with your left leg.

Alternate right and left with every round of breath. Do about six times, side to side. Then rest.

Cautions: As with any pose, Locust might aggravate an existing problem or condition. In particular, if you have a pronounced lumbar curve, your back problems could be aggravated. Consult your favorite teacher for an alternative is you have any trouble. If you have asthma or any other breathing difficulties, this pose might make you short of breath. If this happens, come out of the pose and rest.

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