What exactly is a hamstring strain?
When a person is mixing in the actions of sprinting, running, turning and kicking, it is the hamstring muscles that work to let you brake abruptly. During that period where there is deceleration, those muscles really experience a lot of stress and strain and therefore there is a risk that injury can happen. Repeated stress and repeated bursts of speed and halts can disrupt the muscles’ fibres.
Who is more at risk?
There are a few reasons that might put someone more at risk of needing a physio Wembley for treatment of a hamstring strain. They include;
- Age – over the age of 25 puts you at 4 times more likely to sustain a hamstring injury.
- A previous history of hamstring injuries - those with a previous history are 34% more likely to have it happen again.
- Weak muscles – returning to high speed sports, the injured hamstring needs to be at least 90% efficiency compared to the uninjured side.
- Neuromuscular fatigue - that heavy and tired feeling a couple of days after a big match is what this is. If you play during this time you are more likely to get an injury.
How long can hamstring strain affect you?
Missed games in football or rugby are commonly due to hamstring strains. Minor strains take at least two to three weeks of recovery time. More severe hamstring tears can see as long as 12 weeks while seeing a physio West Perth. If you need help getting off the field, you are limping after 2 days and you have an injury especially high or low in the hamstring, then these are possible signs your recovery time is longer.
Preventing and recovering from a hamstring strain
- Make sure you get an accurate diagnosis so that you get the right rehabilitation. Other possible diagnoses include tendinopathy, tendon rupture and sciatica.
- Good quality rehab for your injury is also key. It is important to create a program that loads and strengthens the hamstring in different positions that your sport requires.
- Follow the guidelines you have for returning back to your sport. An experienced physio Wembley will measure certain readings and tell you when you are ready.
- Your pre-season work and training are important and you should not skip them. It helps prepare your body for the sporting season.
- Sprint training is a great way to help build hamstring strength and prevent injuries. Include some drills in your warm-up!
- Include a hamstring strengthening program 2-3 times a week. Incorporate this into your training week.