Hamstring strains can be a very frustrating injury for any footballer from local suburban players all the way up to the very elite. They frequently result in the player missing several weeks and upon the player returning they often don’t feel quite right with clearly hindered performance or they re-injure themselves with an even longer stint on the sidelines to follow.
This is usually due to either inadequate rehabilitation or returning to play too soon.
Hamstring strains are the most common injury in Australian Rules Football and occur frequently in other football codes such as soccer and rugby, Additionally, hamstring strains have an extremely high rate or re-occurrence with studies showing up to 34% of players will re-strain their hamstring.
Risk Factors
There are multiple risk factors that can lead to an increased likelihood of straining a hamstring include:
Previous lower limb injury
If you have previously injured a calf, knee or groin you are more susceptible to straining a hamstring
Age
Between the ages of 23-25 the risk of you sustaining a hamstring strain increases by more than 4 times!
Reduced hamstring strength
If you don’t regularly do hamstring strengthening exercises it is most likely this muscle is quite weak leaving you at a risk of straining it
Reduced hamstring flexibility
Are you one of those individuals who can’t touch your toes? If you fit into this category then you’re an increased chance of straining your hamstring.
Inadequate rehabilitation
If following a previous strain you decided to just rest for few weeks before returning it is likely you’re a ticking time-bomb for another hamstring strain. Proper rehabilitation involved careful assessment and planning from a qualified physiotherapist in order to ensure your return to play is not short lived and your performance is optimal
Rehabilitation
If you have experienced a hamstring strain the first step is to visit one of our expert clinicians in order to undergo a meticulous assessment of your injury to determine the best course of action. Following this your physiotherapist will plan out an individualised rehabilitation plan in order to have you return as quick and in as best shape as possible. This rehabilitation will include some of the following:
- Rest, ice, compression and elevation to minimise the bleeding into the injured area.
- Early mobilisation of the muscle to minimise any losses of strength and flexibility.
- Soft tissue treatment to aid healing, reduce scar tissue and keep the healing muscle tissue in the healthiest condition as possible.
- Progressive strengthening and stretching regime to ensure the hamstring is as strong and flexible as possible upon return.
- Planning out of an individualised running program and
Prevention
If any of the above risk factors sound familiar then you’re at a high risk of sustaining a hamstring strain during your chosen sport. In order to avoid those frustrating stints on the sidelines and to break the cycle of injury after injury it is best to consult with a physiotherapist. Our clinicians our experts on injury prevention and would conduct a thorough assessment and plan out a proven preventative program that would go a long way to an injury free season. This could include things such as strengthening of the muscle, stretching protocol to improve flexibility and hands on treatment to ensure correct alignment of your lower back, hips and knees to ensure the hamstring is working efficiently.
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