Hamstring Injuries:

The hamstring muscle complex runs down the back of the thigh. The hamstring complex is made up of three different muscles; 1. Semitendinosis,

2. Semimembranosis,

3. Biceps Femoris.

These three muscles form prominent tendons at the back of the knee on either side. . The hamstrings originate at the bottom of the pelvis (ischial tuberosity) - cross the knee joint and insert at the top of the tibia and fibula. The hamstrings are innervated by the sciatic nerve. The hamstring muscle complex helps you to extend your hip and also to bend your knee. In walking and running, they act to oppose the quads to slow down knee extension

Today, we will look at hamstring injuries and prevention in more depth. In general, it is widely accepted that there are two main types of hamstring injuries;

1. High Speed Running Injury : Biceps Femoris – Long Head

2. Lengthening Injury : High Kick, Sliding Kick etc. High Tendon of semi-membranosis.

The lengthening injury initially appears to be less severe initially but it general has a longer return to play time. Recent studies have shown that there are many different risk factors for hamstring injuries. Research has also shown that injury prevention programmes are effective when preventing hamstring injuries!

Our first approach when designing a hamstring injury prevention programme is to consider all the possible risk factors which may be involved. Research has shown many different risk factors that may be involved.

When you are trying to design a prevention programme, it is not possible to address EVERY SINGLE risk factor equally or you would be doing exercises all day! It is so important to rank the risk factors in order of importance.

In general, research has divided the risk factors into:

1. Specific Risk Factors

2. General Risk Factors

3. Semi – Important

So what does that mean for you?

It means you NEED to address the specific risk factors, you SHOULD address the general risk factors and you CAN address the semi – important risk factors if you have the time / means.

The table below shows the classification of some of the risk factors discussed in recent research:

When it comes to hamstring injury prevention programmes, the general consensus is that eccentric muscle (the muscle is lengthening while it’s working) strengthening is the gold standard. However, some of the proposed programmes consist of very high levels of hamstring loading for a high number of repetitions. Because of this, adherence can be very poor as the programme causes a high level of DOMS (Delayed Onset Muscle Soreness). Learning from this, some newer studies have proposed a 5 point Injury Prevention Programme which is based around addressing many of the risk factors mentioned in yesterday’s post.

These programmes will focus mainly on strengthening the hamstring while also addressing other factors. Generally, these programmes will have a higher level of adherence because they are well rounded and will help other performance markers, not only rehabbing / preventing hamstring injuries.

So how do you go about doing this?

If you are somebody who has suffered from repetitive hamstring injuries and you want to break the cycle, find a healthcare provider who will do more than just treat the injury you are currently presenting with. Here at The Midas Touch, we will look at how many of the risk factors you are presenting with.

From there we will;

Implement a programme that will rehab any injury that you currently have.

Design the programme so that you will also be preventing further hamstring injuries.

Put a plan in place that will improve your overall movement capacity and quality.

Listen to our clients! We want you to be able to continue to train and play around our programmes. We understand that you may have limited time or equipment, we will cater to that. If you struggle with adherence, we can set up a weekly class to help you remain accountable!

Get in touch with us if you have any questions or queries about hamstring injuries!