Did you know that hamstrings are among the most frequently reported injuries in soccer? They account for about 37% of muscular injuries in the sport!! 😱
Hamstrings are a collective term for 3 major muscles in the back of your thigh. They not only work to help you bend your knee, but also have the amazing function of decelerating and stabilising your knee when it is completely straightened out. One of these muscles has 2 heads and is primarily impacted with sprinting, while the other two muscles tend to get injured with excessive stretching, such as while kicking.
In order to prevent these muscles from getting injured, it is imperative to train the function that is most associated with injuries: their ability to decelerate.
Nordic hamstring curls are hence a great addition to your training routine.
Nordic hamstring curls:
[Beginner: aim for 3-5 reps / Intermediate: aim for 7-10 reps / Advanced: aim for 12-15 reps]
This exercise is best done in pairs. Begin with arms crossed across chest, kneeling with your thighs and trunk aligned a right angle to your legs. Your partner should hold down your feet and legs onto the ground.
The aim of the exercise is to lower your trunk to the ground, without bending at the hip as low as you can and break your fall with a push up.
Make sure you follow these through during the week post training. Like any strength exercise, you need to continue to do it every alternate day, to ensure you are allowing your muscles to recover as well as increase in strength.
Below are a few things to consider to identify a potential hamstring strain:
If you answered yes to any of those questions, don’t ignore the signs and consult a Physiotherapist for an assessment. At Back In Motion, we offer a free initial assessment, so call in/ book online and take advantage of this service!
- Do you experience pain in your hamstrings during or after running, sprinting, kicking, bending your knee?
- Do you need to stop the activity due to pain in your hamstrings?
- Does the pain persist even after stopping the activity?
- Does the pain feel different to the other leg?
Tune into next week’s article to learn about knee and ankle injuries and tips on prevention and identification!
Find something you didn’t quite understand or want to learn more about? Please drop me an email at email@example.com
Be well! Stay Safe. Stay Healthy! Go KCSC
Mohsin Khan - Sports Physiotherapist
Back In Motion - Wantirna South