theMillwatermag
HAMSTRUNG? How to know if your hamstrings could be a problem With New Year’s resolutions well and truly kicking in for everyone and the summer sun encouraging everyone outdoors, it is the time of year where hamstrings can start to create issues. Hamstring injuries are common in the active population, with some studies putting them as high as 1 in 4 people experiencing the dreaded hamstring twinge. There are a few clear factors that increase risk of injury, and luckily a few simple things that can be done to override this: Age: It is well known that, as we age, our healing capabilities decrease and our underlying soft tissue composition predisposes to injury, but what few realise is that with hamstrings this risk increases from the ripe old age of 26. Strength: It is logical to assume that asymmetry between strength in the left and right hamstring can lead to one side being overloaded and placed under additional load. It is less well known that over-dominance in the quadriceps is a major factor in hamstring injury. Poor training technique with squats and
lunges can add to this. Gluteal strength in relation to hamstrings is the final factor in strength work. The two need to work together to create the right balance of stability and power. Flexibility: This one is a given. Research shows that tightness in one hamstring doubles the risk of tear in the other side. It is less well known that tightness through the front of the hip is also a factor. Tight hip flexors and quads can alter the leg biomechanics significantly. Previous injury: Unless appropriate strength training is undertaken, post-injury to the hamstring, this is the biggest risk. Most people tend to experience recurrent strains until appropriate rehab is undertaken. The good news, however, is studies have found that specific strengthening exercises can be performed to effect muscle fibres length. This can then offset the non-modifiable risk factors such as age and previous injury. So; keep it simple – work to eliminate asymmetry, don’t over-train the quads and, if in doubt, seek help! Melanie Bennett is a Physiotherapist & Pilates Instructor at Peak Pilates &Physiotherapy – Millwater. For more information you can contact Melanie on 09 959 0211.
