Hamstring strains
Why are the hamstrings are so frequently injured in football?
The hamstring is by far the most common injury in 100m sprinters, accounting for two-thirds of all injuries in this event. This shows that in maximal speed sprinting, the hamstring muscle group is the tissue closest to its injury threshold. In sports played on big fields like soccer and Aussie Rules, players often have to run at maximum speed and so hamstring strains are always going to be a common injury in these sports. Hamstring injuries are slightly less common in rugby league and union as the players less often reach full speed. Wingers in rugby are the most susceptible.
Why are hamstring strain recurrences so common, and is it possible to play with a hamstring strain?
Although hamstring strains differ greatly in their severity, the ‘average' hamstring strain probably takes 4-6 weeks to fully repair, rather than the 2-3 weeks that most people think. Most players can come back before full repair by running with a slightly decreased stride length on the injured side. This takes a tiny edge off speed but protects the injured hamstring. Players who often suffer recurrences are ones who probably don't know how to subconsciously make this gait adjustment. Although it is only a theory, players who have a large number of recurrences are likely to have a degree of nerve entrapment as an underlying factor. This is difficult to prove, and at this stage, even more difficult to reverse.
How can you prevent hamstring strains?
The only definite advice based on scientific evidence is to regularly strengthen the hamstrings as much as the quadriceps to prevent a strength imbalance. On anecdote, I think that players should avoid sprint training in a fatigued state. For example, if a team is going to do weights and field training in the one day, it is safer to do the field training before the weights rather than the other way around. Although it hasn't been tested, I think that players at high risk could have coaching to try to run with a shorter stride length, which perhaps at the cost of a touch of speed can almost certainly protect the hamstrings.
Some players are prone to developing multiple hamstring strains - for example, read about the problems of Sydney Swans player Heath James at afl.com.
To watch a video of a hamstring injury, click here (MPEG format, 850KB).
Click to read about the role of strength deficits in hamstring strains (Acrobat
.pdf format).
Review of hamstring strains
Buttock pain in tennis referred from lumbar spine
Stretching and muscle strains (1)
Stretching and muscle strains (2)
Does stretching help prevent injuries? (sample .pdf chapter from Evidence-based Sports Medicine
A grade 2 or 3 hamstring strain may leave a visible bruise or divot days after the
injury
MRI of a grade 2 hamstring strain, click to enlarge
Eccentric hamstring strength exercise video (2.08MB)
To post a comment or ask a question about these injuries, visit the injuryupdate Forum, click here .
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