Hamstring Strains

What are the hamstrings?

• A group of three big muscles in the back of your thigh
• They help to extend the leg (pull it backward) at the hip
• They flex (bend if backward) at the knee

What are they used for (soccer-wise)?

• to propel you forward when you run
• to pull your leg back as you prepare to strike the ball
• to slow the leg’s forward motion (deceleration) on follow through

Injuries are usually due to:

• Inadequate warm up
• Poor flexibility
• Fatigue
• **Imbalance in strength with opposing muscles. Hamstrings which are significantly weaker than quadriceps are a recipe for injury. A quick start or strong kick can “startle” or overcome a weak hamstring and tear it.

What can we do to keep injuries away?

• Perform dynamic warm up.  Be sure muscles are warm before doing kicking, moving lunges, and quick starts
• Make sustained stretching for flexibility a habit AFTER practice and AFTER games.  The hamstring should be stretched along the line of the muscle and done best with hip stabilized, legs straight.
• Cardio-Fitness is important.  Tired bodies are injury prone.
• Strengthen!

Sample Hamstring Strengthening Activities:

• Lunges (forward, backward or diagonal) – step should be long enough and athlete should sink low enough to engage hamstring.  Do not allow hands on the thigh assisting in standing up.
• Lying with knees bent 90¢ª, feet flat on ground.  Extend one leg “toward sky” and push sole of that foot straight up by squeezing hip and buttocks of other leg.  Keep hips squarely aligned.
• Nordic hamstring: player #1 kneels with upper body straight (hands in “prayer” position or at sides) Player #2 kneels behind, holding ankles securely.  Player #1 leans slowly forward as far as he/she can while keeping upper body straight.

How do I make ‘em fun?

• Lunges – have them hold a ball they pass to a teammate as they lunge or move; (strong players can twist as they lunge and pass a ball down the line for a relay)
• Lying press up – have them try pressing their “grounded” foot on a soccer ball as they press the other leg up
• Nordic – count how many seconds they can hold it, have a competition or try it with hands held down and back like Kate Winslett on the bow of the Titanic

A note on injury care

Usually we see mild strains (pulling) of the hamstrings, which may not be recognized until cool down.  Moderate strains where the athlete feels a pop and immediate pain are more serious.  DO NOT have your athlete “run it off.”  Ice and compression are recommended.  If not mostly recovered in 24 hours, the player should be seen by a physician to evaluate for a more serious hamstring tear.