History of previous hamstring strain injury was one of the most commonly reported significant risk factors for recurrence. Regardless, hamstring injuries typically take anywhere from two to six weeks to recover and maybe longer if the injury is significant or recurring from a previous injury. Though association with strength and flexibility were conflicting functional rehabilitation interventions had preventive effects and resulted in significantly earlier return to activity. National Library of Medicine explains that previous strain or injury, older age, and ethnicity were consistently documented as significant risks for injury, as was competing in higher levels of competition. While level of competition may be a risk for hamstring strain, evidence suggests that exposure time (time spent in training or games) is not. Studies show that those with a high body mass index (BMI) may be more at risk for injury. In contrast, race and ethnicity were also strongly associated with injury, with African-American athletes significantly more likely to suffer hamstring strains. Athletes older than 23 years were reportedly between 1.3 and 3.9 times more likely to suffer a hamstring strain, with athletes aged 25 years or older between 2.8 and 4.4 times more likely to suffer injury. The age at which the risk becomes significant occurs between 23 and 25 years. Increased age appears to be a major risk for hamstring strain injury. ( 2)Īs a fan of most sports, I know that when I hear an announcer say that a player has “ pulled a hamstring,” it’s a potentially significant injury that will remove that athlete not only from that game, but potentially a good part of the reason because hamstring strains require many weeks or even longer to recover.Īnyone can get a hamstring injury, but some are more likely to experience it than others. Tight hip flexors were reportedly a significant risk for hamstring strain in a subgroup of older athletes, likely because of age. Indeed, in one study it was found that increased quadriceps flexibility was associated with hamstring strain problems in a group of amateur soccer players. This helps us to understand that by strengthening supporting muscles, it may be beneficial in preventing injury by supporting the hamstring. With takeoff, the hamstring muscles again contract with the quadriceps muscle to provide a push-off from the support leg. The hamstring is a dynamic stabilizer of surrounding muscles and knee functions - once the foot strike has occurred, the hamstring muscles are elongated over both hip and knee joints to their optimal length to provide extension of the hip and to, once again, stabilize the knee. With the heel strike and the weight of the body is shifted forward, the hamstring functions to decelerate the forward translation of the tibia during knee extension. They become active in the last 25 percent of the swing phase, just as hip extension begins, and continue for 50 percent of the swing phase to actively produce extension at the hip, resisting extension of the knee.Īs the thigh is swung forward, flexion at the knee is largely passive. The muscles that make up the hamstring are important 1) hip extensors and 2) flexors of the knee in the gait cycle. Hamstring Function - and Why Flexibility Is Important So let’s find out about how to get your hamstrings in tip-top shape … Second, connected to the back of your knee, a strong, flexibility hamstring can aid knee health and reduce/address knee pain. Third, in an appeal to your vanity, just as you probably seek a firm backside, you also don’t want the back of your legs to be all jiggly! Three other reasons to start paying to your hamstrings? First, inflexible hamstrings may contribute to back pain, as your lower back in particular can overcompensate during a sporting activity or even routine daily tasks and compromise your disc health, for instance. While your quadriceps and calves do plenty of work, your hamstrings also supply the power, speed and endurance you need to be successful in your activities. Therefore, one of the running tips for beginners or for anyone involved in a sport is to start incorporating hamstring stretches into your routine - more flexibility as well as strength in the back of your thighs will not only make you more durable, but your performance level will go up a notch. Similarly, if you do any running or participate in any sport, you rely more on your hamstrings than you probably think. I have worked with numerous athletes, including professionals and Olympians, and often hear of issues with their hamstrings because this muscle group is such an integral part of movement.
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