Biceps femoris muscle pain:

When you feel pain in the back side of the legs, it is indicated to be muscle pain in the biceps femoris muscle.
This muscle pain occurs mostly due to the overuse of the biceps femoris muscle.

Sometimes this muscle pain is lead to some serious conditions such as occur to muscle strain, tears in the muscle, & tendon rupture.
The biceps femoris muscle pain is produced in pain with swellings, spasms & tenderness in the pain area.
This biceps femoris muscle pain is released by to RICE principle, pain mediation & physiotherapy treatment.

What is the anatomy of the biceps femoris muscle?

• The biceps femoris muscle is the most common part of the hamstrings muscle.
• This muscle is a muscle of the posterior compartment of the thigh & located in the posterolateral aspect.
• This muscle arises proximally by two heads including a long head = superficial short head = deep.

• Origin of biceps femoris muscle:
• The long head of biceps femoris muscle: ischial tuberosity
• The short head of biceps femoris muscle: linea Aspera & lateral supracondylar line of the femur bone
• Insertion of biceps femoris muscle = Lateral aspect of the fibular head
• Actions of biceps femoris muscle:
• The long head of biceps femoris muscle: flexion of the knee joint, extension of the hip joint, externally rotates lower leg when knee joint slightly flexed, it also assists in external rotation of the thigh during hip joint in the extended position.
• The short head of biceps femoris muscle: flexion of the knee joint, externally rotates lower leg when knee joint slightly flexed.

What are the contents of the biceps femoris muscle?

• Contain the biceps femoris muscle is thousands of elastic & tiny muscle fibers.
• Muscle fibers of the biceps femoris muscle help the muscles contract/tighten.
• These muscle fibers are red & white.
• So, this biceps femoris muscle is looked at striated (striped) which is seen under the skin.

What are the Causes of biceps femoris muscle pain?

The first cause of biceps femoris muscle pain is Overuse & overexertion of the knee joint during daily activities.
This muscle pain occurs due to micro-tears in the muscle fibers.

• Muscle injury :
• The main cause of muscle pain occurs due to an injury in the biceps femoris muscle.
• These biceps femoris muscle strains & tears occur when the biceps femoris muscle is lengthening & contracts/shortens during daily activities.
• This muscle injury also leads to a stretched position of the biceps femoris muscle too far during daily activities.

• Tendinitis:
• When after the daily activities occur inflammation in the tendon which is called tendinitis, it is lead to muscle pain.
• tendinitis is occur after the repetitive movement at the knee joint during daily activities.
• This tendinitis condition muscle pain becomes worse with the movements.

• Tendon rupture:
• In the rare case occurs to muscle pain due to tendon rupture.
• in this condition occur to large tear of the tendon.
• This tendon rupture sometimes occurs in partial & full.

What are the Symptoms of biceps femoris muscle pain?

• You feel the Dull achy pain over the biceps femoris muscle.
• This muscle pain is produced by a tearing & ripping sensation in the biceps femoris muscle.
• Sometimes you are observed to have Bruising near the muscle pain area.
• You also feel the tenderness & trigger point in the muscle pain area.
• You are observed to have swelling & spasms in the muscle pain area.
• You have heard popping & clicking sounds during leg movement because of this muscle pain.

In which condition do you need to contact a doctor as an emergency?

• When the biceps femoris muscle pain is not relived in the 1 to 2 days after home treatment with the daily activities.
• When your pain becomes worse with time.
• when you feel the gradual-onset tingling or numbness & weakness in the leg after some activities.
• When you feel to spreading rash on the skin for warm to the touch like a feeling of fever.

What is the treatment for biceps femoris muscle pain?

RICE principle:

When you feel muscle pain in the biceps femoris muscle doctor is advised to RICE principle as home treatment or primary treatment.

• R – rest = When you feel muscle pain after any activity doctor is advised to your rest for sometimes form of activity release to muscle pain, this means doing a total rest or even using the crutches & another mobility aid for weight-bearing.
• I- ice = You are applied to ice on the area of the pain for the 20 minutes, release to swellings & muscle pain but always applied to the ice with the help of a towel between the skin & ice to prevent ice burn, you can also be used to ice pack & frozen peas for ice therapy.
• C- compression = Consider bandaging the thigh with an elastic wrap to limit the swelling & movement.
• E- elevation = Try to keep the leg propped up onto the pillow to limit the swelling.

Pain medications:

• OTC drug is helpful to you in discomfort with the biceps femoris muscle injury.
• Oral NSAIDs = non-steroidal anti-inflammatory drugs like ibuprofen/another OTC pain medication to acetaminophen Tylenol, which is good for short-term relief.
• Topical NSAID = non-steroidal anti-inflammatory drugs applied to creams/gels are also helped to ease the pain.
• when the patient feels injured severely it is a good ideal to see the doctor before use of self-medicating.
• You can also apply pain-relieving gel & spray like volini gel & spray on the area of muscle pain release to muscle pain & swellings.

What is Physiotherapy treatment for biceps femoris muscle pain?

When the muscle pain is not relieved after the home treatment & pain medication then the doctor has advised physiotherapy treatment to release muscle pain.

Physiotherapy treatment is help you relieve pain, swelling, spam & tightness of the muscle soreness.
The physiotherapy treatment includes massage, electrotherapy treatment & exercise therapy.

Massage:

• When the trigger & tender points are present in the muscle pain area therapist is advised to massage therapy release to the muscle pain.
• Massage is applied after 2 – 3 days of following the RICE principle when you are not feeling to release the muscle pain & soreness.
• Massage is applied with the help of the oil & applied for 5 -10 minutes.
• Massage is applied 3 times per day at home.

Electrotherapy treatment:

After the RICE principle, pain medication & massage if the muscle pain is not relieved then used Electrotherapy treatment for released muscle pain.

To relive the swellings, spams & pain therapist is advised to you electrotherapy treatment.
In electrotherapy, the treatment therapist is used to many machines.

• When the trigger & tender points are present therapists are advised & to apply US = ultrasound therapy for the release of muscle pain.
• This treatment is applied with the help of gel & applies for 5 to 10 minutes on the area of pain.
• This therapy helps you release pain & swelling.

• Reduce pain therapist is applied to SWD = short wave diathermy, IFT = Interferential Therapy, TENS = Transcutaneous Electrical Nerve Stimulation on the area of muscle pain.
• SWD = Short wave diathermy is hot therapy for release to spams on the area of muscle pain.
• IFT = Interferential Therapy & TENS = Transcutaneous Electrical Nerve Stimulation is applied with the help of gel & electrodes on the area of muscle pain.
• This therapy is applied for 10 minutes to the area of muscle pain.

Exercise therapy for biceps femoris muscle pain :

After following the RICE principle for the 2- 3 days at home & primary treatment & the help of pain medication, you feel released from the pain.

When you feel too comfortable & release from your muscle pain then the physiotherapist is advised to you exercise therapy reduce to muscle weakness & tightness.

The exercise therapy for muscle pain includes stretching & strengthening exercises.

Stretching exercise helps to relieve muscle tightness as well as strengthening exercise is help you relieve muscle weakness.

Stretching exercise:

After the follow of electrotherapy for 2-3 days for release to muscle pain by the physiotherapist then the therapist is advised to stretch for release to muscle tightness.
This stretching is applied when your pain is released & when you feel comfortable.

1. Lying hamstring stretch
2. Sitting hamstring stretch
3. Standing hamstring stretch
4. Strap Stretch
5. Hurdler Hamstring Stretch
6. Biceps Femoris Stretch

Lying hamstring stretch:

• You are lying flat on a mat with your legs fully stretched out.
• To stretch the right leg, hold the back of the right knee joint with both hands.
• Try to pull the leg up toward the chest.
• Slowly straighten the knee joint till you feel a stretch in the muscle.
• Hold the stretching position for 30 seconds.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Sitting hamstring stretch:

• You sit on the ground with the left leg bent at the knee joint with the foot facing inward.
• Try to extend the right leg & must be keeping it slightly bent at the knee joint.
• Then Bend forward at the waist but make sure to keep the back straight.
• Hold this stretching position for 30 seconds.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Standing hamstring stretch:

• You are standing upright with the spine in a neutral position.
• Place the leg in front of the body with the foot flexed.
• The heel pushed into the ground & the toe pointing toward the ceiling.
• Then slightly bend the left knee joint.
• Try to gently lean forward & place the hands on the straight leg.
• Must keep a neutral spine.
• Hold this stretching position for 30 seconds.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Strap Stretch:

• You are lying down on the floor with a resistance band looped around the bottom of one foot.
• Then extend the leg with the resistance band into the air & pulling the foot towards you.
• You feel a stretch at the back of the leg.
• You also increase the intensity of the stretch by pulling on the band even more.
• Hold this exercise position for 30 seconds to 1 minute.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Hurdler Hamstring Stretch:

• You are in a sitting position on the floor with one leg out straight.
• Try to bend the other leg at the knee joint & position the sole against your opposite inner thigh.
• Then extend your arms & reach forward over the straight leg by bending at the waist as you feel comfortable.
• Hold this stretching position for 30 seconds.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Biceps Femoris Stretch:

• The Biceps Femoris muscle is located in the back of the thigh and is part of the hamstring muscle group.
• A simple way of this biceps Femoris stretch is to sit down on the ground with one leg extended & the other leg bent at the knee joint with the sole against the leg that is straight.
• Lean the torso forwards & reach for the toes of the extended leg.
• Hold this position for 10-30 seconds & repeat on the other leg.
• Perform this stretching 3 times in 1 session & 3 sessions per day.

Strengthening Exercises:

After the follow of Electrotherapy & massage for 2 -3 days to release muscle pain by the physiotherapist then the therapist is advised to you do strengthening exercises for muscle weakness.
This strengthening exercise is always advised when you feel to release pain & when you feel comfortable.

This all strengthening exercise helps to you muscle weakness & pain.

1. Nordic hamstring curl
2. High Kicks
3. Cross-leg Toe Touch
4. Seated Toe Touch
5. Standing knee flexion
6. bridge exercises
7. Seated hamstring curl
8. Good mornings
9. Single-Leg Deadlift
10. Lying Leg Curl

Nordic hamstring curl:

• You are in a kneeling position with a pillow or mat in front of you.
• Ask someone to hold your ankles & when you are ready to lower your upper body downwards in a controlled way.
• Then ready your arms & with your arms out in front of you.
• For to stop yourself as you closer to the floor.
• Try to touch the floor.
• then return to the starting position & repeat this exercise.
• Perform this exercise 10 times in 1 session & 3 sessions per day.

High Kicks:

• High Kicks are often part of a dynamic warm-up for the biceps femoris exercise.
• Start by standing position upright.
• You are performing a high kick with one leg.
• The aim of this exercise for to kick the leg up to mid-chest height & higher.
• You are extending the arm on the same side of the body to touch the toe at the top of your kick.
• Alternate perform of this exercise the high kick on either leg as you move forwards.
• Perform this exercise 10 times in 1 session & 3 sessions per day.

Cross-leg Toe Touch:

• Starts with a standing position upright with your feet together.
• Cross one foot over the other & bend forwards.
• Try to reach your hands towards your toes.
• Hold this bent-over position for 30 seconds & then switch legs.
• Perform this exercise 10 times in 1 session & 3 sessions per day.

Seated Toe Touch:

• In the sitting position on the ground with both feet extended in front of you.
• Try to reach forwards with your hands to touch your toes.
• Do not bend at the knee joint.
• Try to just keep the legs straight for the duration of the stretch.
• Hold this exercise position for 30 seconds.

Standing knee flexion:

• You are in a standing position on one leg & bend the other one using just gravity as resistance.
• Gently start this exercise & slowly start as an early-stage exercise.
• Aim of this exercise for 3 sets of 10 repetitions once a day & building to 4 sets of 20 reps.
• For an increase to load in this exercise for applying to weight the ankle joint.

Bridge exercises:

• For this exercise, you are in a supine position on your back knee joint bent.
• Push the hip joint upwards to work with the gluteal muscles & biceps femoris.
• Try to use both feet on the floor pushing up & to begin with.
• Hold this position exercise position briefly & lower.
• Start with 3 sets of 8 reps building to 3 sets of 12 reps.
• The progression of this exercise is single-leg bridges.

Seated hamstring curl:

• The first end of a resistance band is tied to a fixed point.
• A resistance band is held by a therapist & the other end is secured to the foot.
• Try to pull your heel into the buttocks.
• Hold this exercise position for 10 seconds.
• Perform this exercise 10 times in 1 session & 3 sessions per day.

Good mornings:

• This Good Morning exercise is a more advanced version of the single-leg ball pick up & works the lower back or hamstring muscles eccentrically, mostly the fibers towards the top of the thigh.
• First, take to single-leg ball pick-up exercise position.
• Then bend forward at the waist & must keep your back straight.
• Hold this exercise position for 10 seconds.
• Perform this exercise 10 times in 1 session & 3 sessions per day.

Single-Leg Deadlift:

• You are in a standing position on the right leg with a knee joint bend.
• First, hold a kettlebell in your right hand & the left foot will be off the floor.
• Keep your chest up & your left leg goes straight back behind you.
• Go as far as you can till you feel the tension in the right hamstring.
• You stand back up straight & squeeze your glutes muscle or return to the starting position.
• Complete all reps on the right leg before changing to the left leg.
• Do the 8 to 10 repetitions on each leg.

Lying Leg Curl:

• First of this exercise adjust the roller pad, so that your heels are in a resting position.
• You are in a prone position with the roller pad resting on top of your lower calves.
• Then Grasp the handles on either side of the machine.
• Try to lift your feet while keeping your hips on the bench & flex your knee joint or pull your ankles towards your glutes muscle.
• Stop for a few seconds, then slowly lower your leg to the starting position.
• Do the 10 to 15 repetitions.
• You are choosing a weight light enough to maintain strict form.
• If your hip joint is coming off the bench while curling & decrease the weight.

Home exercise for the Biceps Femoris muscle:

• To strengthen & stretch the biceps femoris muscle & perform a 90-degree leg lift.
• You are lying with your back comfortably flat means in a supine position on your yoga mat.
• Start this exercise with both legs bent.
• Try to straighten one leg onto the mat while slowly lifting the other leg with the exercise band wrapped around the sole of your foot.
• You are lifting as close to a 90-degree angle as you can get.
• By must be keeping your back & another leg as flat to the ground as possible.
• Hold this exercise position for up to a minute.
• Repeat this exercise 3 times & perform with the other side.
• During lifting & releasing your legs do not strain your head & neck or relax.