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…