What is hamstring strain?
A strain is where the load experienced by the muscle is beyond its tolerance level resulting in injury.
When the muscle tears, scar tissue forms. This results in pain and weakness.
Often occurs from an acute, traumatic incident. The hamstring is the most commonly injured muscle.
Risk factors of a hamstring strain
- Older age
- Previous hamstring injury
- Previous knee and ankle injuries
- Fatigue
- Pre-season
- Matches
- Acute training load spikes
Common causes of hamstring strain
- High-speed running is the most common cause and usually affects the biceps femoris (outer hamstring)
- Kicking or an acute stretch is the second most common cause and predominantly targets the medial hamstring
Management and rehabilitation for hamstring strain
Initial management (immediately-72 hours)
- Ice
- Compression
- Rest
- Massage in the acute setting is likely to cause more bleeding and make the outcome worse. This should not be considered for more than 48 hours following the injury.
Initial rehab
Range of motion exercises
Hamstring extendor
- Lie on your back, holding onto the back of the thigh of the injured leg with the hip flexed to approximately 90°.
- Slowly extend your knee to a point just before pain is felt.
Prone knee flexion (or holds at 45 degrees)
- Lie on your stomach with your legs stretched out.
- Bend one knee, bringing your foot in towards your buttocks.
- Hold then return to the starting position and repeat as directed.
Strength exercises
Glute bridge
- Lie on your back with your knees bent and your feet flat on the floor
- Tighten your buttock muscles and lift your hips up into the bridge position
- Make sure you keep your hips up and level throughout the movement.
Heel dig
- Lye on your back with your knees flexed at an angle of approximately 90°.
- Push down through the heel by activating the hamstrings and hold the position for approximately 5 seconds.
Conclusion
Hamstring injuries can hold you back! Don’t let it stop you, sports therapy can help you return to your best!
Sports therapy is your secret weapon for a powerful comeback after a hamstring strain. It’s not just about healing—it’s about rebuilding better. With guidance, targeted exercises, and personalized care, sports therapy ensures your hamstring regains its strength and flexibility. This approach minimizes the risk of re-injury and helps you return to your game with confidence.
Don’t just recover; come back stronger, faster, and more resilient. Trust in sports therapy to turn your setback into a setup for success. Your best performance is yet to come! Contact us today to schedule your appointment with one of our sports therapists and start your journey toward better back health.
