Hamstring Strains: Injury Mechanisms, Risk Factors, Recovery, Treatment, and Prevention Strategies
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- Опубліковано 23 сер 2024
- Athletes suffer more strains to the hamstrings than any other thigh muscle. Hamstring strains are painful injuries that can sideline an athlete for several weeks or months because injuries to this muscle group significantly impair one’s ability to run, jump, and even walk. As a former professional arena and indoor football player, I struggled with, and was frustrated by, re-occurring hamstring injuries at many different times in my career. It wasn’t until I changed some of my approaches to training, that I stopped having issues with hamstring injuries. In this fitness facts video, I first explain the location and function of the hamstring muscles. Then, I define what a hamstring strain is, talk about the signs and symptoms of a hamstring strain, cover how an injury is graded, and discuss what causes a strain. Furthermore, I provide estimates of how long it takes to heal from hamstring strains, and describe the various treatment approaches that are used to help you recover quicker and return to play fast! Finally, I discuss training strategies you can use to “bulletproof” your hamstrings and prevent hamstring strains from occurring in the first place!
If you have specific questions about exercise science, kinesiology, sports performance enhancement, bodybuilding, nutrition, supplementation, training, exercise program design, exercise technique, injury prevention, rehabilitation, etc., leave a comment below and I will try my best to produce a video over the topic in the future!
#hamstrings #hamstringinjury #musclestrain #injuryprevention
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Visit the University of Kansas Department of Health, Sport and Exercise Sciences Website: hses.ku.edu/
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I have watched many videos on this topic, but somehow, yours is so much more clearcut.
Thank you.
Glad you found it helpful! Thanks for the comment and checking out the video.
This video has been super informative and helpful.
Thanks
Made me subscribe
Awesome! That’s great to hear. I appreciate you checking out the video and thanks for subscribing!
Fantastic video. Thank you so much! I had a very mild one. You gave me very good ideas for prevention. 🏃😁
I’m happy to hear the video provided some good ideas for you! Hamstring injuries are no fun and frustrating. Even the mild ones can impair you for a couple weeks! Thanks for checking out my channel and the video.
Great video, it’s all helpful for my recovery 👍
Glad it was informative for you. How did you sustain your hamstring injury?
@@fitnessfactswithdr.taylor Hello
It’s not the normal sport. I fell off a mountain bike, I was thrown off sideways (high siding) I hit the ground 1st with my left leg I a semi upright position, I may have been leaning back. Not sure if my leg was bent or not.
Struggled to walk for 2 day and on the 3rd day the back of my leg / knee bruised.
I was told of a few friends that run. That it’s my hamstring.
@@paulgiles7456 Oh, okay. Not fun. Well, I wish you a speedy recovery!
Thank you I just strained my hamstring yesterday and I'm working on rehabbing it now.
You’re welcome! Be patient with that hamstring. Knowing when you can push it again can be tricky. Good luck with your rehab and recovery.
I injured my hamstring after walking 10 minutes then HIIT sprinting. I regularly do weighted squats and I’m complimented for hamstring and thigh flexibility. Based on your video, I guess I overstrided and pelvic tilt did me in.😢 I wonder if uneven ground made it worse
@@misterwill3625 That stinks! Sorry, to hear about your injury. Take it easy and let that thing heal. Don’t jump right back into training with the same intensity when you feel you can start again. Also, don’t start training those legs hard and sprinting at max velocity once the pain subsides. That tissue is still remodeling even though the pain is gone and it feels fine. It’s very tricky to know when to start pushing the hamstrings again! Good luck with your recovery, and thanks for watching the video!
Very good video
Thanks for the feedback, and checking out my channel! Glad you found it worthwhile.
Excellent video ! Thank you.
You’re welcome! Glad you enjoyed it.
Thanks amazing information
@@willmurphy6663 You’re welcome! Glad you found the information beneficial.
Doc, if I had to self diagnose, I would say I just suffered a grade 1 hamstring strain. How long would you recommend it would take for me to get some deep tissue manual work on my injury?
I would wait until the inflammation and pain subsides. Once you are free of pain, give it a few (2-3) more days and then start the deep tissue work. Good luck with your recovery, and thanks for checking out the video and my channel!
@@fitnessfactswithdr.taylor thank you
Sir please mention about clinical assessment part
I just injured either my Hamstring or Abductor. It was only 6 days ago with bruse showing up after 4 days. It happened during barbell squatting. Because of work I haven't gotten to see anyone about it yet. Hopefully in the next day. With Weightlifting how often does this prevent further progress (after recovery)?
Sorry to hear about your injury! It’s frustrating when you are seeing progress in the gym and then an injury sets you back! Since you have some bruising it may be a bit more severe than a grade 1 (mild strain). You probably have a grade 2 strain at least. If you didn’t strain one of the hamstring muscles it may be the adductor magnus. Strain of this muscle is often confused with hamstring strains. Once you are completely pain free do some cycling, walking/light jogging, and range of motion exercises for a week to two weeks, prior to returning to lifting. You can and should start weightlifting again, but don’t start too soon or you may injure it again. When you return to lifting, I suggest reducing the loads you lift for each leg exercise where the hamstrings are involved by 30-50%. You may also need to reduce the range of motion a bit. For example, when you start squatting again, just do quarter or half squats. Don’t go all the way down to parallel in that initial week back lifting. Also, be careful on the eccentric phase of each exercise. This is when the muscle is lengthening and producing tension, and when it is most susceptible to injury. Good luck with your recovery. You will soon be back to lifting like you were before the injury.
Thanks for the reply sir, my physio believes its the hamstring and probably a -2 to 2. Very little pain during this process aside from pushing a bit to far. Hopefully won't lose my climbing season or too much in the gym
How come many people when they sprint according to their own natural way such as overstride or pelvic tilt they dont injure injure hamstring at all, But pro sprinters injure them?? Is changing to pro sprint mechanics from naturally built mechanics cause this?
It’s hard to say. Hamstring injuries can occur as a result of many variables discussed in the video. Some people with poor sprint mechanics may just have developed resilient hamstring muscle tissue that has adapted to that poor form. Professional/Olympic caliber sprinters may sustain hamstring injuries just because the force and velocity with which their hamstrings contract is likely to be much greater than a novice sprinter. The hamstrings of those incredibly fast Olympic sprinters are doing a lot of work to help the glutes extend the hip and also to flex the knee during the sprint cycle. Thanks for checking out the video!
As you have mentioned high force of contraction of hamstring during sprinting does it mean big hamstring are bad? And do you think most of the sprinters neglect isometirc and eccentric hamstring training. How to build that hight speed contraction tolerance?
@@abdulraziq98 Having hamstrings that can produce a lot of force is very beneficial for sprinting as Force x Velocity = Power. Since they are more commonly injured during the late swing phase when they are lengthening and contracting eccentrically, performing eccentric strength training is key for reducing hamstring injury risk. Nordic curls and Romanian Deadlifts are great for improving eccentric hamstring strength. Also, having strong glutes can help reduce hamstring injury risk because they are powerful hip extensors. If the glutes are weak, then the hamstrings have to compensate more. A proper warmup is very important for reducing the risk of hamstring injury as well. Some sprinters don’t take their warmup seriously and then are more likely to get injured!
No chance my hamstrings can lift what my quads can. Not even close.
Yes, that is true for most people. The goal is to get your hamstrings to at least 75% of the strength of your quads. So to make the math simple… If you can perform 100 lbs. for 1 repetition on the leg extension (quads), then you want your hamstrings to be able to leg curl at least 75 lbs. for 1 rep. But, if you can get to a point where you hamstring curl close to the same weight you lift during leg extensions (close to a 1:1 strength ratio between those muscle groups) that’s even better! Make sense? Thanks for checking out the video!