While watching the 2018 World Cup, we might see someone grab the back of their thigh and then begin to limp, following a kick or after a fast sprint towards the ball.

Hamstring injuries are common in fast-paced sports that require both kicking and sprinting.  They occur either by over stretching the muscle, like during a high kick motion or during a quick contraction of the muscle such as sprinting.  A “pulled” hamstring or hamstring strain can be a minor injury due to a stretch of the muscle or it could be a tear of more than half of the muscle.  Due to these varying degrees of injury, consult from a medical provider may be necessary.

Signs of a hamstring strain include pain, tightness, and/or localized tenderness over the backside of the thigh.  Some people with this injury have a difficult time walking, and swelling with bruising can occur as well.

Immediately following a hamstring injury, it is important to recall the acronym RICE, which we introduced last week.  Specifically with this type of injury, wearing a compression short or applying a cold compress is important to reduce muscle injury and swelling.  Following the acute phase,  gradually adding in stretching of the hamstrings and eccentric strengthening will aid in the healing process.  As you progress, strengthening exercises should always be pain free.

Below is an exercise for the later stages of rehabilitation of a hamstring strain…

World Cup 2018 is in full effect and we will likely see many ankle sprains, or at least players rolling on the ground in pain grasping at their ankle.

Ankle sprains are one of the most common injuries in sports, with sprains to the outside of the ankle (lateral ankle sprain) being the most prevalent.  These can occur when the ankle rolls while the foot is pointed down and turned in, such as when changing direction, landing on another’s players foot, or stepping in a hole while mowing the lawn, causing some degree of tearing to the ligaments.   There are varying degrees of lateral ankle sprains so a medical consult may be necessary.

Swelling on the outside of ankle, pain, and bruising into the foot are hallmarks of this injury.  With fracture ruled out, it is important to bear weight on the injured limb and perform gentle, pain-free ankle movement. Initially, use the acronym RICE:

Rest: don’t do activities that may re-injure (sports, running, jumping cutting)
Ice: 15 min every 2 hours x 48 hours
Compress: use compression wrap or tape to reduce swelling
Elevate: as much as possible

A good rehabilitation program is important to return to sport/activities.  We focus on mobility/flexibility to ensure full ankle motion, strengthening of the muscles around the foot/ankle complex and supporting musculature (hips, hamstrings, core) as needed, and balance/coordination activities.  Here is one simple activity at home that can address mobility and stability in the ankle…