HAMSTRING STRAINS
Hamstring strains are a partial or complete tear in the muscles and tendons that
run along the back part of your upper leg.
Causes of hamstring strains
Like many sports injuries, hamstring strains happen from overuse of the posterior
thigh muscles, or by a sudden contraction of that muscle, or by both.
Contributing factors may include:
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Inadequate warm-up.
Dehydration.
Fatigue.
Insufficient pre- season training.
An imbalance between the relative strength of the hamstrings and
the quadriceps.
If you suddenly need an extra burst of speed like sprinting.
Symptoms
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Severe pain behind the upper leg and/or buttock at the moment of the
injury.
Muscle spasms behind the leg after the injury has occurred.
Bruising, tenderness.
Swelling.
Possible popping or snapping sensation.
May not be able to continue on playing the game immediately after the
tear.
Inability to run, or step up in early stages of injury.
Initial treatment
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Rest. Use crutches, if necessary.
Apply ice packs for 15-20 minutes, 3-4 times a day, for at least the first 72
hours.
Use an elastic wrap around your upper leg for compression (to control
swelling).
Do not stretch the muscle in initial stages as it is trying to heal.
Seek physiotherapy advice re management to help reduce swelling and
spasm in the muscle, as well as prevent scar tissue.
The physiotherapist will then also give you a strength program, sport
specific rehab program and time frames for return to sport.
Severe hamstring pulls may take up to 12 weeks to return to sport.
How to avoid this injury
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Do not suddenly increase exercise intensity, frequency or duration in a
short space of time.
Stop exercising if you feel tightness in the back of your thigh that wont
ease up or stretch out. Tightness may develop before an actual tear
occurs.
Allow adequate warm up time (10 mins) and make sure warm up is
dynamic.
Ensure your body has time to recover (48 hours) between strenuous
training sessions.
Do adequate strength training and specific preseason fitness.
Keep hydrated before, during and after the game. This includes fluid
intake as well as electrolyte intake.