Okay, everyone claims they've had them when in reality they were probably just a bit sore after running without stretching or alternatively hungover.  That's right, hamstrings are blamed for poor performance across the country, although a judicious rub of the magic sponge usually works miracles.

However, if you really have pulled a hammie you could be in a fair bit of trouble unless you look after it properly.  With some advice taken from Physioroom.com, here's our guide to what they are, how they happen and how to fix them. 

Unlike other muscles and sections of the body, hamstrings are called just that - no fancy latin name here then.  They are found at the back of the thigh, stretching from below the bum to the back of the knee, and are there to bend your knee and then extend your hip - essentially known to the lay-person as walking.

If they are not stretched properly before exercise they can be pulled too much and damage can be done.  Apparently a Grade One hamstring strain usually only gets noticed after you've stopped exercising, when the muscle feels sore to the touch and a bit tight.  Don't ignore it!  You have done some damage, and going by the book you should rest it for around three weeks - yes three whole weeks of not pushing it.

If it immediately feels painful and is sore to the touch then you've gone a step further and given yourself a Grade Two injury.  This is not something to be sniffed at, and you should be looking at between four and six weeks on the sidelines.  Be aware here, if you don't rest it properly you will run the risk of doing much more damage to it long term - it's surprisingly easy to turn a Grade One injury into a Grade Two one, and furthermore turn that Grade Two injury into a Grade Three (they generally aren't very imaginative when it comes to naming the levels of injury in the medical world.  If we were doctors they would be a Steven Segal injury for Grade One, a Mr T injury instead of Grade Two leaving Grade Three to be the daddy of all injuries - the Chuck Norris).

Grade Three injuries are nasty affairs, if you get one you will certainly know it at the time.  This is when you have properly torn the muscle and will not be able to walk without a significant amount of pain.  You might also have a lump under the flesh, and you will see bruising appearing as a result of some bleeding within the tissue (you may also see this to a lesser extent with a Grade Two injury).

If you have a proper hamstring injury the first thing you should do is follow the RICE procedures - Rest, Ice, Compression and Elavation.  Put an ice pack or ice in a cloth or bag onto the muscle and get it off the floor.  This will help short term, but the most important thing to do is the first of these things - rest!  If you don't then it won't get better and conversely could get much worse.

Whatever grade of injury you have, it's a good idea to speak with a physio as soon as you can.  More and more clubs are getting these experts on board, but even if your club hasn't got a friendly physio there are plenty of others out there - Google is your friend here.

What you can do Warm up before sporting activities Cool down following sporting activities Stretch regularly to maintain muscle length Replenish carbohydrates during sporting activity with energy bars & gels Wear Compression Shorts or Thigh Support to retain muscle warmth

For more information on this and other similar injuries you can visit physioroom.com, just click here to read the full information they offer on hamstring injuries.