A frequent injury that we attend to is hamstring strains or tears in athletes such as runners, footballers, rugby players, and netball players. To prevent this common injury, we have a seven-step guide that you can follow. But if you do end up experiencing a hamstring strain or tear, it is advisable to seek professional advice and treatment. Taking a break from sport for a few weeks may make patients think they have resolved their issue, but when they return to the field, they often experience the same pain, leaving them feeling frustrated and back to square one.
Preventing hamstring strains has become a coveted pursuit in Sport & Exercise medicine due to their reputation as one of the most feared injuries in sports. These injuries are particularly worrisome because they can be both time-consuming and frustrating to rehabilitate, as well as prone to recurrence.
Proper rehabilitation of hamstring injuries is crucial, and usually entails physical therapy treatment. However, the ideal scenario would be to prevent such injuries altogether, which can be achieved by following some simple tips outlined below.
The categorization of hamstring injuries is based on grades:
- Level 1: A mild strain from being overworked. This injury heals after a period of rest.
- Level 2: A partial tear of one, two, or all three of the hamstring muscles, resulting in a clear loss of strength.
- Level 3: A complete tear through all three hamstring muscles. This can also be an avulsion fracture where the hamstring tendon (which connects the hamstring to the bone) completely tears or even pulls the connected bone away. It usually is repaired surgically.
EIGHT SECRETS TO PREVENTING HAMSTRING STRAINS
1. Stretch
The natural shortening of muscles due to contraction can result in tightness, which is why stretching prior to a workout enables the muscles to sustain a wider range of movement.
It is not merely a matter of stretching your hamstrings; optimal bodily function is achieved when all components operate cohesively. To guarantee that your hamstrings possess the optimal level of flexibility, it is also necessary to stretch your glutes and lower back muscles.
2. Strengthen
When muscles are utilized, they experience exhaustion. Enhancing exercises such as weightlifting have the potential to augment their strength and boost their stamina.
Understanding that every muscle group has a corresponding opposing muscle group is crucial. In the case of your hamstrings, it’s the quadriceps or quads, located at the front of your thigh. Due to their inherent strength, quads tend to overpower hamstrings, creating an imbalance that results in the quick onset of hamstring exhaustion and possible injury. Therefore, it’s imperative to prioritize strength training exercises.
3. Increase Your Back Mobility
The nerves that oversee the hamstrings stem from the lower back. Many individuals who experience hamstring strains also exhibit lower back symptoms or issues. These can range from a mild sensation of tightness when performing specific activities to a more severe problem like a bulging intervertebral disc. Regardless, having a pliant and well-operating lower back is crucial for the optimum functioning of the hamstrings.
Inadequate posture and ergonomics, whether at work, sitting at a desk, or driving for extended periods, can diminish the flexibility of your spine. The gluteal (buttock) muscles work in conjunction with your hamstring muscles, which then team up with your back muscles. As these muscles rely on one another to function properly, maintaining a robust lower back is crucial for optimum hamstring performance. If you frequently experience back issues, seek the guidance of a physiotherapist for tailored therapy and workouts or tips on optimizing your workplace posture and ergonomics.
4. Release Your Glutes
When you engage in intense training during a pre-season build up or when increasing your activity level, you may experience tightness in your gluteal muscles, which is not a good thing. The muscles around the hip may develop knots or trigger points due to the increased intensity and workload. This can result in referred pain that affects your hamstring flexibility and increases the risk of muscle strain since the glutes and hamstrings work together closely. Visiting a therapist for regular deep tissue massages can help to keep your glutes relaxed and release trigger points.
5. Rest
Overworking your hamstrings, like any other muscle, raises the likelihood of getting strains and tears. Feeling sore after exercising or engaging in physical activity is expected, as it indicates that your muscles have reached their limit and require rest. Pay attention to your body.
6. Recover
Although you may be taking precautions, hamstring injuries can still occur. For minor pulls or strains, it is recommended to use the RICE method for recovery.
- Rest: Avoid activity or motions that will aggravate the injury.
- Ice: Ice your hamstring to reduce pain and swelling.
- Compress: Use a compression sleeve or elastic bandage to keep the swelling down.
- Elevate: Prop your leg up as much as possible.
It is advisable to take more time to recover rather than rushing to resume physical activity. Even if one feels better, there is a higher risk of re-injuring the hamstring, which could result in a more severe strain or tear.
In case your injury goes beyond being a strain, opting for surgery might be necessary to rectify the harm. For evaluating your circumstances and figuring out the right approach, seeking the assistance of an orthopedic surgeon such as Dr. Joshua Harris is recommended.
7. Take it slowly
It is essential to avoid overexertion when adopting new exercise routines and to ease into them gradually in order to maintain good health. Begin with low-impact activities and slowly increase the intensity over time.
8. Don’t Skip the Warm-Up
Prior to commencing physical activity, various modifications must occur within the body. These modifications encompass elevating respiration and heart rate, enhancing energy-releasing reactions in the muscles, and improving blood circulation to the muscles for increased oxygen supply and waste product elimination.
It takes a few minutes for the body to make the necessary adjustments, which is why a warm-up is important in gradually encouraging this process. Beginning at a low intensity and gradually increasing it helps with this, and a proper warm-up involves more than just static stretching, as it includes an increase in blood flow.
The warm-up routine might incorporate activities such as a quick-paced stroll or run along with agility drills, sidelong running, intermittent sprinting, and backward running. Additionally, some nerve glides and stretches can prepare your muscles and nervous system for the upcoming challenges. Current research has demonstrated the effectiveness of a suitable warm-up such as the FIFA 11+ warm-up program, as it could notably lower injury incidence during a season.
