Hamstring Injuries
Our Stockport head therapist Rob has some great insight into the upcoming football season and how to reduce your risk of the footballers nemesis……….. Hamstring injuries! He is based at http://www.sevenmovement.co.uk Visit our contact page for details.
As the football season is approaching! Don’t let Hamstring Injuries ruin your season!
Hamstring injuries are an increasingly common muscle injury in football from the elite athlete to grass root players. The injuries can vary from minor to severe to even a complete rupture of the muscle. Hamstring injuries are usually occur when there is an extreme load placed on the hamstring by maximal sprinting and also during vulnerable positions i.e overreaching or outstretching for a ball, Hamstrings injuries can also occur due to a sudden change of direction.
There are grades of muscle injuries from 1-3, Grade 1 injury is a small tear to the muscle you should be able to carry on but will feel tight and restricted in the range of movement you have. Grade 2 is a more extensive tear which could bring on some mild bruising and will stop you from playing. Grade 3 is either major tear of the muscle or a complete rupture this will bring severe bruising and will stop you playing for several weeks to months. The majority of Hamstring Injuries are between Grade 1 or Grade 2. The helpful thing about a hamstring injury is that it often gives you big clues as to how it is going, and when it might be about to injure, If the muscle feels tired, or like it is “tightening”, or “about to go”, then stop! It is at a high risk of injury at this point. “Pushing it” has a high chance for reinjuring the torn tissue or injuring healthy hamstring tissue from overload.
As soon as you feel any hamstring or any muscle injury apply the PRICE principles; Protection , Rest, Ice, Compression and Elevation you should do this 2-4 days depending on the severity of the tear. A bag of ice or peas should be applied to help reduce pain. and compression wrap should be applied immediately for 10-15 minutes and repeat this every hour for the first day. After this, every 2-3 hours is usually sufficient. A tuber grip can be worn to minimize bleeding in the muscle and help control swelling. Rest as much as possible with the leg elevated to help to help drain away swelling and tissue fluids. It has been shown that people who apply the PRICE principles have a better recovery and return to sport quicker…. As long as they also take part in hamstring strengthening exercises.
Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear. After 3-4 days depending on severity of injury early hamstrings stretches and strengthening can be applied but if they are done pain free. You can maintain fitness whilst building your strength on the stationary bike. This should be followed by a programme of gentle exercise, such as walking and cycling, and hamstring strengthening exercises such as bridges and straight leg ball pick ups. To avoid injuring yourself again, you should only return to a full level of activity when your hamstring muscles are strong enough. Many people need to avoid sports for at least a few weeks, but the length of time you need off will depend on the severity of your injury.
Once a hamstring injury has happened and you feel fit and ready to play again beware because the risk of reoccurrence of hamstring injuries increases. Several reasons for hamstring injuries occurring can be put down to poor warm-up, a lack of muscle flexibility a lack of hamstring strength compared to your thigh muscles, hamstring injuries can also occur due to you lower back!
Any further enquiries please don’t hesitate to ask!!!
Stay safe kids!
Rob