Top 5 Ways to Prevent Hamstring Tears
Hamstring weakness can be a serious issue for athletes, but it is often preventable. By focusing on proper strength training, stretching, and flexibility, athletes can ensure that their hamstrings are strong and stable, reducing their risk of injury.
Research has found that hamstring tears are one of the most common sports-related injuries, accounting for approximately 10-20% of all sports-related injuries. Hamstring tears are especially prevalent in sports that involve sprinting and running, as the sudden acceleration and deceleration can put a great deal of strain on the muscle. The most effective treatment for hamstring tears is a combination of rest, physical therapy, and targeted stretching and strengthening exercises.
At Surrey Physio, we see commonly see hamstring tears. Our work with elite athletes, including a number of Britain’s top sprinters has meant we are often one of the first ports of call for athletes with a hamstring tear.
Let’s look at some ways to prevent hamstring tears:
Strength training is essential for any athlete, and the hamstrings should not be neglected. Incorporating exercises such as Romanian deadlifts and Nordic curls into your training routine can help to strengthen the hamstrings, reducing their risk of injury.
Stretching and flexibility:
Stretching and flexibility are essential for athletes, and the hamstrings should be included in any stretching routine. Regular stretching can help to release tightness in the hamstrings, improving their flexibility and reducing their risk of injury.
Dynamic warm-ups are essential for any athlete, and can help to prepare the muscles for activity. Incorporating dynamic hamstring exercises such as walking lunges, hip bridges, and skater hops can help to activate the hamstrings, increasing their stability and reducing their risk of injury.-
Prehabilitation means identifying a problem before it occurs. This can often be done in screening. For example, it may be identified that your left hamstring is weaker than your right hamstring. In addition, the left hamstring may be shorter. This could be addressed by stretching and strengthening exercises to help prevent a muscle tear in the future.
Listen to your Body
Don’t push yourself beyond your boundaries unless working with a coach or therapist. Listen to your body. Take regular rest, and let your body recover. More importantly it gives your body time to adapt to the increased loads on it.
By focusing on proper strength training, stretching, and dynamic warm-ups, athletes can ensure that their hamstrings are strong and stable, reducing their risk of injury. Regularly incorporating exercises such as Romanian deadlifts and Nordic curls into your training routine, as well as regularly stretching and performing dynamic warm-ups, can help to ensure that your hamstrings remain strong and stable, reducing your risk of hamstring tears.
(These videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).