Pelvic Prime's Anatomy Academy Series
Hamstring Care for Athletes
Support hamstring health with expert care tailored for athletes. Improve strength, prevent injuries, and enhance performance.
Tailored Recovery Plans for Hamstring Strains and Injury Prevention
Hamstring Injuries in Athletes: Prevention and Treatment
Hamstring injuries are among the most common challenges faced by athletes and active individuals. These injuries often stem from overuse, inadequate warm-ups, or imbalances in hip and core strength. At Pelvic Prime, we understand the unique needs of athletes and provide tailored treatments to help you recover and prevent future injuries.
Understanding Hamstring Injuries
Hamstring injuries occur when the muscles at the back of your thigh are strained or torn. These injuries are often linked to:
Overuse: Repetitive activities like running or jumping can overwork the hamstrings, leading to microtears.
Inadequate Warm-Ups: Starting high-intensity activities without properly preparing the muscles increases injury risk.
Muscle Imbalances: Weak glutes or a lack of core stability can force the hamstrings to overcompensate, making them more prone to injury.
Sudden Movements: Quick changes in speed or direction, common in sports, can strain the hamstrings.
Symptoms of Hamstring Injuries
If you experience any of the following, you may have a hamstring injury:
Sudden pain or pulling sensation at the back of the thigh.
Swelling or bruising in the affected area.
Difficulty walking, running, or straightening the leg.
Weakness or stiffness in the hamstrings.
Pain during activities like bending, jumping, or climbing stairs.
Grades of Hamstring Strain Injuries
Hamstring strain injuries are classified into three grades based on severity:
Grade I (Mild Strain)
Minor tearing of a few muscle fibers
Localized pain in a small area
Tightness and possible cramping in the back of the thigh
Slight pain with muscle stretching or activation
Stiffness that may go away during activity but return after
Minimal strength loss
Less than a 15-degree deficit in the active knee extension (AKE) test
Grade II (Moderate Strain)
Moderate tearing of muscle fibers, but the muscle remains intact
Pain covering a larger area than in a grade I strain
Greater pain with muscle stretching or activation
Stiffness, weakness, and possible bruising
Difficulty walking, especially in the first 24 to 48 hours
A 16 to 25-degree deficit in the AKE test
Grade III (Severe Strain)
Complete tear of the muscle
Swelling and bleeding
Possible lump of muscle tissue at the tear site
Extreme difficulty or inability to walk
A 26 to 35-degree deficit in the AKE test
How Pelvic Prime Can Help
At Pelvic Prime, we take a comprehensive approach to treating hamstring injuries. Our services include:
Comprehensive Assessment: Identifying the severity of the injury and any contributing factors, such as hip or core imbalances.
Manual Therapy: Using hands-on techniques to reduce scar tissue, improve flexibility, and alleviate pain.
Therapeutic Exercises: Tailored strengthening and stretching routines to restore hamstring function and prevent reinjury.
Movement Retraining: Teaching proper biomechanics to reduce strain on the hamstrings and improve overall performance.
Taping and Support: Providing additional stability during recovery or high-impact activities.
Prevention Strategies for Hamstring Injuries
Preventing hamstring injuries requires a proactive approach. Here are some key strategies:
Warm Up Properly: Engage in dynamic stretches and light aerobic activity to prepare your muscles for exercise.
Strengthen Supporting Muscles: Focus on glute and core strengthening exercises to offload the hamstrings.
Incorporate Flexibility Training: Regular stretching can improve range of motion and reduce muscle tightness.
Practice Movement Efficiency: Learn proper techniques for running, jumping, and other athletic movements to minimize strain.
Gradual Progression: Increase intensity and duration of activities gradually to avoid overloading the muscles.
Recommended Exercises for Hamstring Recovery
Glute Bridges
Purpose: Strengthen glutes to reduce hamstring overcompensation.
Technique:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes.
Hold for 5 seconds, then lower down. Repeat 10-15 times.
Prone Eccentric Hamstring Curls
Purpose: Build eccentric strength in the hamstrings to prevent injury and improve control.
Technique:
Lie face down on a padded surface with your legs straight and ankles supported by a resistance band or cable machine.
Slowly bend your knees to bring your heels toward your glutes, controlling the motion.
Lower your legs back to the starting position, focusing on a slow and controlled eccentric phase.
Perform 10-15 repetitions, ensuring proper form throughout.
Hip Flexor Stretch
Purpose: Relieves tension in the hip flexors, which can contribute to anterior hip pain and poor posture.
Technique:
Lie on your back at the edge of a sturdy table or bed, with your legs hanging off the edge.
Feel a stretch in the front of the hip and thigh of the hanging leg.
Hold for 20-30 seconds, then switch sides.
Why Choose Pelvic Prime?
As a single-practitioner clinic, Pelvic Prime offers one-on-one care tailored to your unique needs. We combine advanced techniques with personalized attention to help you recover faster and prevent future injuries. Our approach focuses on:
Holistic treatment plans addressing the root cause of your injury.
Education on proper techniques to maintain long-term results.
A supportive environment where your goals take center stage.
Take the Next Step Toward Recovery
Don’t let hamstring injuries keep you on the sidelines. Schedule an appointment online using our convenient scheduling software, email us at rea@pelvicprime.com, or text 803-716-9723. Together, we’ll develop a personalized plan to help you get back in the game stronger than ever.
Martin, R. L., Cibulka, M. T., Bolgla, L. A., Koc, T. A., Jr., Loudon, J. K., Manske, R. C., Weiss, L., Christoforetti, J. J., & Heiderscheit, B. C. (2022). Hamstring Strain Injury in Athletes: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy of the American Physical Therapy Association. *Journal of Orthopaedic & Sports Physical Therapy, 52*(3), CPG1-CPG44. https://doi.org/10.2519/jospt.2022.0301