Stubborn Strains – How to Heal the Hamstring
Meghan MacPherson, Staff Physiotherapist, BSc.Kin, MScPT, CSCS, Certified STOTT Pilates Instructor
A recent article was released in the June edition of the Journal of Strength and Conditioning that identifies the risk factors for hamstring injury, and even more importantly, preventing recurrent injury. Outlined below are some of the key points.
Risk Factors for Hamstring Injury
- Previous injury
- Age
- Decreased quadriceps flexibility
- Muscle imbalances of the thigh
Mechanism of Injury
- Most injuries happen while running, just before the swing leg hits the ground (at the point the hamstring is lengthened and required to accept the force of the leg which makes it most vulnerable).
- Majority of injuries occur where the muscle fibers intersect with the tendon. Scar tissue is laid down at this site to help with repair, but can change the tissue mechanics in a way that could contribute to reinjury risk (this was noted even 23 months after initial injury)
Injury Prevention
Dynamic Warm‐Up
- Upon return to sport, athletes should incorporate a dynamic warm‐up. In general, a dynamic warm‐up involves doing sport‐specific drills that exaggerate range-of‐motion.
- Dynamic warm‐up is in contrast to static stretching, which is typically done by most before sport. It is much more functional and prepares the muscles appropriately for sport.
- Such drills include; marching, skips, side shuffles, ankle pops, explosive starts, quick support running drills, etc.
Trunk Stabilization Exercises
- These exercises should be performed at least 3‐4 times/wk
- Such exercises are oriented to control trunk rotation, weight bearing, and core stabilization.
- Examples include; planks, wood chops, bridging, etc.
- The basis of Pilates is trunk and core stabilization through movement.
Eccentric Exercises
- These type of exercises work the muscle where it is most vulnerable to injury
- They involve lengthening of the hamstring while applying load
- Such exercises include; lunge drops, box drops, single‐leg dead lifts, etc.
- Plyometric exercises are a great way to develop the hamstrings (and other lower extremity and core musculature) for dynamic and explosive sport.
References:
- Sherry, M. Best, T. Silder, A. Hamstring strains: Basic science and clinical research applications for preventing the recurrent injury. Journal of Strength and Conditioning. June 2011, (33):3.
Table Of Contents
- THE EDGE
- Do you know SQUAT?
- Stubborn Strains – How to Heal the Hamstring
- Hardcore Core
- It’s All About Balance: The Importance of Dynamic Balance Training With Age
- Question to Pose: An Overview of The Pose Method® for Running
- Stretching the Truth: Clarifying what we know and don’t about a stretching routine
- Take Five – How to Prep for Exercise
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