Hamstring injuries are a common type of non contact injury in British football, this injury affects the muscles at the back of the thigh. These injuries can range from mild strains to severe tears and can occur during activities that involve running, jumping, or sudden stops. Hamstring injuries can cause pain, swelling, and stiffness in the affected area, leading to difficulty walking or standing.
In this blog, we'll delve into the complexities and preventative measures for hamstring injuries. We will discuss:
- The common causes and types of hamstring injuries.
- Essential prevention techniques, emphasizing the role of GPS data in monitoring training loads.
- Rehabilitation strategies and exercises to strengthen and recover the hamstring, ensuring athletes can return to play safely.
This structured approach will provide comprehensive insights into managing and mitigating the risks associated with hamstring injuries.
Let’s dive right in!
Stats
According to some studies, hamstring injuries can account for up to 12% of all injuries in British football, making them the most frequent(1). 12 to 33% of athletes with these injuries have the tendencies to experience a recurrence within a year after the initial injury(2). A 13-year study found that the occurrence of a hamstring injury has increased by 4% year on year(3).
Hamstring Information(4)
Grade 1 Hamstring Injury Recovery Time: The lightest injury, usually only a muscle pull or strain. Recovery typically only takes a few days.
Grade 2 Hamstring Injury Recovery Time: This grade includes partial muscle tears. You’ll likely need to take a couple of weeks off from training while it recovers.
Grade 3 Hamstring Injury Recovery Time: A complete muscle tear. This is the most severe degree of hamstring injuries and usually requires several months to heal.
Hamstring injuries usually fall into the non-contact classification. More information on types of injuries can be found in our recent Keeping On Top Of Injury Prevention blog post.
Hamstring injuries are commonly caused by two types of actions;
Type 1
Sprinting action
Type 2
Kicking (a combination of knee and hip flexion)
Prevention
GPS data can be used to prevent hamstring injuries by monitoring an athlete's training load and identifying potential risk factors for injury. By tracking an athlete's movements and workload using GPS technology, coaches and trainers can monitor the volume and intensity of training sessions.
Athletes must adjust their training loads as they work to enhance their performance, especially by increasing their frequency, duration, and intensity. Depending on the stage of training, training loads are changed at various points during the cycle to either increase or decrease fatigue(5).
Overall, using GPS data to monitor training load and identify potential risk factors can effectively prevent hamstring injuries and improve overall athletic performance.
The Role of Eccentric Strength
A recent study found that eccentric hamstring strength significantly decreased when 7-8 weekly sprint efforts at max>90% were completed but not at <6 weekly efforts suggesting that a high volume of intense sprinting may increase the risk of hamstring injury by compromising the strength of the eccentric hamstring muscles(6).
Eccentric contractions occur when the muscle lengthens under tension, common during running and sprinting. Therefore, a decrease in eccentric strength can increase the risk of hamstring strains or tears, particularly during high-intensity efforts.
Training Load Management
To prevent hamstring injuries, athletes and coaches should carefully manage the volume and intensity of sprint training and incorporate appropriate recovery periods to allow for adequate muscle recovery and adaptation.
In addition, exercises that specifically target eccentric hamstring strength, such as Nordic hamstring curls or glute-ham raises, should be included in training programs to help improve strength and reduce the risk of injury.
There is an indication that by monitoring training volume and incorporating appropriate strengthening exercises, athletes can reduce their risk of hamstring injuries and improve their overall performance(7).
Utilizing PlayerData for Performance Insights
Decelerations are a valuable metric in terms of an eccentric loading placed upon a player. As a player decelerates the hamstring muscle will experience a considerable eccentric loading where the muscle lengthens under tension.
Through the use of PlayerData, you can monitor this via the use of the progress bar where you can track the top speed, and decelerations week on week as well as monitor the player’s sprint events making sure that the players are not exposed to more than 6 maximal efforts a week.
You can also use the compare tab to compare a player's performance in the most recent games. This tool can be useful to see any changes in fitness levels week by week or game by game.
In terms of the comparison, it doesn't stop there. You can also use one of our latest features, where you can view a report on any of the athletes to monitor the athlete load in a weekly comparison.
From a coach’s point of view, you can also monitor Session totals and averages in the multisession reports. This can highlight the change in overall team loading to make decisions on rest periods to help aid recovery in the players.
You can use reports to compare training loads session by session, match loads session by session, or training and match sessions. It is also important to evaluate an athlete's performance in matches and compare it to their training metrics to determine how well they can apply their training to real-world scenarios. This comparison helps to identify areas for further improvement and adjustment in training programs.
Exercises to Avoid to Prevent Hamstring Strain
To keep your hamstrings healthy, it's crucial to understand which exercises might do more harm than good. Some workouts, especially if done improperly, can put you at risk of a hamstring tear. They include:
Straight-Leg Deadlifts
Proper technique is crucial for this exercise. This move can stretch your hamstrings too much without a proper warm-up or correct form, leading to excessive strain. This heightened strain might lead to a partial tear.
Ballistic Stretching
This type of stretching involves sudden movements that can shock the hamstrings, risking tears. Incorporating controlled, gentle stretching before engaging in ballistic movements can help mitigate this risk.
High-Intensity Plyometric Exercises
These exercises demand a lot from your body. Jumping into high-intensity plyometrics without warming up properly can overstress the muscles, significantly increasing the chances of injury. A thorough warm-up activates the muscles, preparing them for the demands of such exercises.
Deep Lunges
Lunging with proper form is crucial. Deep lunges without correct technique can overextend the hamstrings, potentially causing a tear. Ensuring your body is properly warmed up and using a controlled motion can help avoid this injury.
Recovery
Initial management of hamstring strains in the acute phase includes the RICE protocol of rest, ice, compression, and elevation. There are three phases of rehabilitation for acute hamstring strains that should be followed progressively.
Phase I
Phase 1 concentrates on reducing pain and edema (swelling caused by too much fluid trapped in the body's tissues), preventing the formation of scars, developing neuromuscular control at a slow speed, and preventing excessive lengthening(1). The neuromuscular system refers to the network of muscles and nerves that cooperate to provide movement.
Phase II
Phase 2 of rehabilitation entails increasing the exercises' difficulty and range of motion, starting eccentric resistance exercises, and beginning faster-paced neuromuscular training. In comparison to Phase I, the exercises will gradually widen the range of motion and lengthen the hamstring(1,8).
Phase III
To get the athlete back on the pitch, phase 3 of rehabilitation entails more challenging eccentric strengthening workouts and neuromuscular control drills. During this stage, the athlete's range of motion is often unrestricted. More sport-specific drills and dynamic agility exercises should be incorporated into progressive ability and trunk stabilisation workouts(1,8).
GPS data can be a useful tool in monitoring load and top speed during injury recovery. By tracking the athlete's movements and activity levels, coaches and trainers can determine if they are overexerting themselves or progressing at an appropriate pace. This information can be used to adjust their training regimen accordingly.
What is Load Monitoring?
Load monitoring refers to tracking the amount of physical stress placed on an athlete during training or competition. GPS data can help determine the athlete's workload by measuring their distance covered, speed, and acceleration.
By analysing this data, coaches, and trainers can adjust the athlete's training schedule to prevent overtraining or undertraining.
What is Top Speed Monitoring?
Top speed monitoring refers to tracking the athlete's maximum velocity during training or competition. This information can help coaches and trainers determine if the athlete is ready to return to full competition or needs more time to recover.
By monitoring the athlete's top speed, coaches can also identify any changes in performance that may indicate an underlying injury(6).
Overall, GPS data can be a valuable tool in injury recovery by providing objective measures of an athlete's workload and progress. By using this information, coaches and trainers can adjust the athlete's training regimen to optimise their recovery and minimise the risk of re-injury.
Alternative Exercises for Hamstring Strength and Flexibility
Building hamstring strength and flexibility is essential for injury prevention. There are safer hamstring strengthening exercises that can help achieve this without risking further injury.
Examples of safe hamstring exercises include:
Romanian Deadlifts
This exercise emphasizes keeping the spine neutral to protect your back and hamstrings. It strengthens the back of your thigh without risking a complete tear, especially important if a previous hamstring injury happened. Proper technique ensures maximum benefits while minimizing injury risks.
Stability Ball Hamstring Curls
Start by ensuring the ball is properly inflated for stability. Lie on your back, feet on the ball, lift your hips, and roll the ball towards you. This exercise effectively targets your hamstrings and is safe for those with a previous injury, providing a low-impact option for strengthening.
Seated Leg Curls
Begin with a light warm-up to prepare the muscles. This exercise is ideal for controlled strengthening, minimizing the risk to an injured leg. Adjust the weight to ensure no undue strain on the hamstrings, making it a perfect option for focused rehabilitation or strengthening efforts.
The Importance of Proper Warm-Up and Cool-Down
Starting your workout with a dynamic warm-up and ending with a cool-down is crucial for preventing injuries like a pulled hamstring, which can cause sharp pain and lead to a mild strain or even scar tissue if not addressed.
A proper warm-up prepares your muscles for the stresses of exercise while cooling down helps in reducing muscle tension and preventing post-workout soreness.
Warm-Up Exercises to Engage Hamstring Muscles
- Leg swings (forward and side-to-side)
- Walking lunges
- Inchworms
- High knees
These activities enhance flexibility and increase blood flow to the surrounding muscles.
After your workout, engage in static stretching and mobility exercises to gently relax the muscles and improve flexibility, aiding in a smoother recovery process.
Training Modifications for Athletes with Previous Hamstring Injuries
For athletes recovering from hamstring tears, training adjustments are critical to safely return to normal activities. A popped hamstring, marked by a sharp sensation, signals a significant injury, necessitating a careful, tailored recovery plan.
Working closely with an athletic trainer or physical therapist ensures these modifications meet the athlete's specific needs. Modifying training routines involves gradual reintroduction to exercise, prioritizing prevention of further injury. Key strategies include:
- Isometric Exercises: Initially focusing on strength without movement to minimize strain.
- Low-Intensity Cardio: Such as cycling or swimming, to maintain fitness without overloading the hamstring.
- Controlled Stretching: To gently increase flexibility without causing damage.
- Gradual Reintegration of Running: Starting with light jogging and progressively increasing intensity.
Importance of Proper Technique and Form
Maintaining proper technique and form during exercises is crucial to avoid hamstring injuries. It's not just about completing a movement; it's about doing it correctly to prevent undue strain on your muscles and joints.
Listening to your body is key to avoiding overexertion and potential injury. Recognizing the difference between good pain, such as the burn of an effective workout, and bad pain, indicating strain or injury, is essential.
Preventing Hamstring Injuries with Correct Alignment and Movement Patterns
- Engage Your Core: Stability starts here. A strong core supports proper posture and reduces strain on the hamstrings.
- Keep a Neutral Spine: Whether you're lifting weights or performing bodyweight exercises, maintaining a neutral spine protects your back and ensures the right muscles are working.
- Avoid Locking Your Knees: When doing leg exercises, slightly bend your knees to keep the tension on your muscles, not your joints.
- Progress Gradually: Increase the intensity and volume of your workouts slowly to build strength without overloading your muscles.
Incorporating Cross-Training and Recovery Strategies
Cross-training plays a vital role in enhancing overall fitness and preventing overuse injuries, such as hamstring strains.
By diversifying your workout routine to include activities like swimming, cycling, or yoga, you reduce the repetitive strain on your hamstrings, promoting balanced muscle development and improved flexibility.
Recovery, including rest days, adequate sleep, and active recovery methods, is equally crucial. These strategies allow muscles to repair and strengthen, significantly reducing the risk of injury. Prioritizing rest and recovery enhances performance and ensures longevity in your training endeavors.
References:
- Chu, S.K. and Rho, M.E., 2016. Hamstring injuries in the athlete: diagnosis, treatment, and return to play. Current sports medicine reports, 15(3), p.184.
- Van Der Horst, N., Backx, F.J.G., Goedhart, E.A. and Huisstede, B.M. Return to play after hamstring injuries in football (soccer): a worldwide Delphi procedure regarding definition, medical criteria and decision-making. British journal of sports medicine.2017 51(22).1583-1591.
- Ekstrand, J., Waldén, M. and Hägglund, M., 2016. Hamstring injuries have increased by 4% annually in men's professional football, since 2001: a 13-year longitudinal analysis of the UEFA Elite Club injury study. British journal of sports medicine, 50(12), pp.731-737.
- Hamstring injury (2021) NHS choices. NHS. Available at: https://www.nhs.uk/conditions/hamstring-injury/ (Accessed: April 27, 2023).
- Halson, S.L., 2014. Monitoring training load to understand fatigue in athletes. Sports medicine, 44(Suppl 2), pp.139-147.
- Shah, S., Collins, K. and Macgregor, L.J., 2022. The Influence of Weekly Sprint Volume and Maximal Velocity Exposures on Eccentric Hamstring Strength in Professional Football Players. Sports, 10(8), p.125.
- Aughey, R.J., 2011. Applications of GPS technologies to field sports. International journal of sports physiology and performance, 6(3), pp.295-310.
- Heiderscheit BC, Sherry MA, Silder A, Chumanov ES, Thelen DG. Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. The Journal of orthopaedic and sports physical therapy.
