Hinterland Physio’s Research Update | How to Avoid Hamstring Strains
With the football and netball seasons in full swing it is rare to open the sport section of the paper and not read about a player being ruled out of a match due to hamstring strains. In fact this is one of the most common injuries that we see at our Hinterland Physio clinics, so it stands to reason that we would take great interest in studies involving hamstring injury prevention.
A study published in the Scandinavian Journal of Medicine and Science in Sportconducted at the University of Iceland looked at the effects either stretching or eccentric strengthening on the incidence of hamstring strains among soccer players.
The researchers found no difference in the incidence of injury for the stretching group, but did show a significant reduction in injury rates for the group that performed the eccentric strengthening program. This does not mean that we should throw away our stretching program but it certainly indicates the importance of strength training for hamstring injury reduction.
The exercise that was used in the study is called the “Nordic Hamstring Lower” – a full description of the exercise is below
Exercise of the Month: “Nordic Hamstring Lower”
This is an excellent rehabilitation and injury prevention exercise, especially as it can be done at home with no equipment. Here’s how to do it!
- Kneel on the ground with your body in the upright position
- Get a partner to stabilize your feet or wedge then under a heavy object like a lounge chair or barbell.
- Slowly lean forward as far as possible by extending the knee but keep the back and hips extended. Keep moving forwards until the hands touch the ground. DO NOT fall forwards – it must be a slow and deliberate lowering action.
Once the hands touch the ground, push yourself explosively up to the starting position and start again.
Remember this is an eccentric exercise only, only do the lowering part of the exercise.
Tips on Sets and Reps: Attempt to do 3 sets of 10 reps for 2-3 sessions a week – preferably at the end of your training session. Use padding under your knees if you get pressure discomfort.
The menisci of the knee joint are two pads of cartilaginous tissue which serve to disperse friction in the knee joint between the lower leg (tibia) and the thigh (femur). They are shaped concave on the top and flat on the bottom, articulating with the tibia. They are attached to the small depressions (fossae) between the condyles of the tibia (intercondyloid fossa), and towards the center they are unattached and their shape narrows to a thin shelf.
The menisci act to disperse the weight of the body and reduce friction during movement. Since the condyles of the femur and tibia meet at one point (which changes during flexion and extension), the menisci spread the load of the body’s weight. This differs from sesamoid bones, which are made of osseous tissue and whose function primarily is to protect the nearby tendon and to increase its mechanical effect.
Some meniscal injuries can be managed with a well designed strengthening program and modification of activities. However, many patients with meniscal injuries require arthroscopic surgery to repair the damage to these structures. The need for surgical correction needs to be discussed with your treating Physiotherapist, Surgeon or Sports Physician.
If you would like to know more, please call Shayne on ph. 4972 5155.