hamstring injury prevention

by monty merrill of lodi physical therapy and the P.U.M.P. institute

Hamstring injuries are common in sports requiring maximal sprinting, exhilaration and direction change.  These injuries can occur in highly competitive, elite level athletes as well as recreational athletes.

The average time lost from competition in training after hamstring injury is approximately 18 days.  This 3 week period does not seem very long, however symptoms may linger after a return to sports.  There is a high rate of re-injury after a hamstring injury.

Hamstring injuries tend to occur more often during competition than training, apparently due to the higher level of speed and force used in competition versus a training situation.

The hamstring is a muscle that crosses 2 joints, the hip and knee.  When the hamstring contracts, it acts to extend the hip, and flex the knee.  The hamstring will be maximally shortened when the hip extends and the knee bends; when running, this is when the leg has completed the push-off phase of the running cycle and trails behind the body.  The hamstring will be maximally lengthened when the hip is flexed and the knee is extended; when running this is when the leg is in front of the body with the knee extended.

There are many ways to train the hamstrings.  Many athletes will train their hamstrings utilizing a hamstring curl machine.  These can be done seated or standing.  A functional approach to training the hamstrings will include both shortening and lengthing contractions of the muscle.  These contractions should occur at the hip and the knee, as the hamstring affects both of these joints.  Examples of functional concentric and eccentric training methods for the hamstrings include: lunges, dead lifts, resistive walking and various exercises using a gymnastic ball.

For protection of the hamstrings, it is essential to train the surrounding muscles that work along with this vulnerable muscle group.  Muscle groups that need to be trained in addition to the hamstrings for hamstring protections include: the gluteal muscles, the quadriceps or thigh muscles, the calf muscles, and of course the abdominal muscles.  These muscles cannot be trained in isolation to gain optimal function.  They must be trained utilizing functional activites that integrate each muscle interacting with the other.  Ulitmately training of these muscles in this way will mimic their functional action in the sport or activities that they are used for and lead to enhancement of performance and protection.

A hamstring prevention regimen carried out 2 to 3 times per week including the aforementioned exercises will help prevent hamstring injuries, and develop improved sport and functional preformance.