Hamstring Injuries and the Best Exercise You're Not Doing For Them

Hamstring Injuries and the Best Exercise You're Not Doing For Them The Nordic curl

As we are in the thick of the fall sports season, one of the most common injuries for athletes is a hamstring strain. Although how injuries occur are a multi-factorial event, there are exercises we can program to help reduce the likelihood of this injury by building resiliency, strength and mobility. 

Hamstring Strains

First, let’s talk about what a “strain” is. A muscle strain is when a muscle, or musculotendinous junction has tears in the fibers. (This is in contrast to a “sprain,” which would involve ligamentous tissue damage; usually trauma). Symptoms include a sharp pain, weakness and sometimes even a “pop” sound with swelling and bruising not at all uncommon either. In terms of the hamstring, this can be from excessive lengthening (sliding, kicking, or dancing) or a lack of eccentric control and strength, like during a running stride for example. In some not as common cases, repetitious overload can cause inflammation of the hamstring tendon as well. They are usually graded on a severity scale of I-III.

Unfortunately, hamstring strains can involve lengthy time away from activities or sports season; depending on severity. Additionally, they have high likelihood of re-injury, with the most common time within two weeks of returning to play. 

These facts show how important having a sound treatment and care plan are to try and prevent re-exacerbation!

Assessment and Treatment

Treatment of a hamstring strain involves assessment of the area, symptoms relief and progression of rehabilitation exercises as well as addressing possible mobility deficits. Imaging (ultrasound or MRI) can be helpful if readily available (pro sports or elite athletes), but is not absolutely needed. 

As with most cases, the first few treatments is simply about managing symptoms. A wide array of services we offer can spur healing to eventually get to the bread and butter: proper rehab. These modalaties that help and create a healing response could include, but are not limited to: dry needling/acupuncture, IASTM (instrument assisted soft tissue manipulation), soft tissue work, cupping, kinesiotaping, etc. 

To truly try to prevent injury long term though, we need to build the capacity of what the muscle can do. For the hamstrings, one of the best sports rehab exercises is undoubtedly the Nordic curl. It should be a staple of any care plan or training program for athletes due to the effectiveness shown in literature for reduction to injury. In fact, a systematic review and meta-analysis by the British Journal of Sports Medicine showed that across fifteen different sports, men and women and ages 18-40 this ONE exercise decreased hamstring injuries by up to 51%. That is truly remarkable!

This exercise’s effectiveness can largely be due to the fact that the forces applied are similar to the events at hand for athletic events: eccentric loading on the hamstring group. An eccentric contraction, or negatives, is the ability of the muscle to elongate and decelerate the joint. Lack of eccentric control is one of the most common injuries not only for hamstrings, but athletic events in general. When the force applied can not be resisted or stopped, the length of the muscle reaches its capacity and tears. 

In closing: personal experience

I am personally biased to this exercise and the hamstring group in general due to tearing my own hamstring in college in track and field. I heard a "pop" behind my left leg going around the turn in outdoor championships during the 4x100m. This was not only disappointing for the fact that it was extremely painful, but I felt as though I let my team down since I didn't give my best time and performance. Yet, as I have gained more knowledge about programming and rehab in general, I have not had any hamstring issues. I credit part of that to this one exercise! 

So if you currently suffer from chronic hamstring strains, come in and let’s start programming things better so it won’t hamper your performance going forward! We now have clinics on both East and West Wichita to better suit you and your sports injuries so there’s no excuse!

  1. References: 

https://bjsm.bmj.com/content/53/21/1362

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003616/

 

By accepting you will be accessing a service provided by a third-party external to https://www.ictmjc.com/

Have a Question?

Do you have a question about chiropractic care, fitness or nutrition?  We would love to hear from you, and we might even turn your question into our next blog post!

Ask a Question

Blog Topics

GroupTraining HamstringStrain Sitting Help WSU SportsInjury Shoes Nerve Pain Conservative Care orthotics Insurance FootExercise SportsChiropractor esports Disc Herniation stress Self Help movement screen BeginningExercise Handout parenting Seek Chiropractor knee joint Accupuncture Company Announcements #KneePain Orthotics Pectoralis Muscles Education Compression Sleeves Pain FoamRollingFriday RunningShoes Sprinting mechanics 2018 Neurology Toe membership plan adjustment race #freemuscletherapy Performance Grand Opening postpartum #Wichita gaming SportsRehab awareness Healthcare squat #localbusiness Shoulder Information GoTime tummytime doula Core Strength Conditioning WichitaChiropractor Running Squat Gym sports culture rehabilitation muscletherapy community guest blog Top 5 ShoeShopping crawling Exercise Acupuncture tag2 kansas patriotic Inner Thigh #races Inflammation sport injuries How to reduce pain Understanding Pain #FootPain plantar fasciitis Healing pain management foot pain ICT Shoulder Pain Home Stretches development Mechanics elbow pain Wichita Lifting Rehabilitation chiropractic #HipPain knee pain bodyweight entrepreneur Treatment Options Glute Muscles bodyawareness myths inflammation Movement Cost Foot Pain Yoga Recovery DNS #1millioncupsict seminar chiropractors Squats Mid-Back Pain foot complaint lifting Stop Light Crossfit Plateau Functional Core squats ChiropracticOffice rhomboid muscles Chiropractic Pain Management ChiropracticPhysician Mobility Drill Adjustment health #hipstrength DryNeedling Lumbar Roll Physical Therapy home stretches mental health disc herniation BackPain Rolling Patterns Dry Needling #Running Sitting Posture test Strain rollingpatterns Heel Pain #localfarmers Hip Flexors Myofascial Release Body Awareness running MRI functional chiropractor Low Back Pain Adductors wichita PlantarFasciitis childbearing physical therapy knee function Headaches toe functionality 5K stability chiropractor 1MillionCups Payment Mobility Elbow Pain weekend Fitness Class Feet ICTrunning Equipment Wet Needling Rhomboid Muscles Fitness Myths FAQ Latissimus Dorsi conditioning Soft Tissue Therapy knee health Massage WestWichitaChiropractor treatment options Cupping Therapy Taping crossfit #RunningPain #bellybreathing healthcare Breathing WestWichita #wholefoods dairy free Health allergies Membership Plan motorpatterns performance Tension #deepsquat Limitation Foam Rolling #somethingsbrewingict #growingwichita pregnancy sara skiles

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.