Hamstring Strain or Pull or Tear

In soccer a hamstring strain, pull or tear is common. Let us first look at the hamstring muscle's true function.

The hamstring muscle's true function is "deceleration" during walking and running. This occurs as the leg moves from behind the hip at push off to heel strike when the foot hits the ground.

 When does a Hamstring Strain Usually Occur?

Just as the heel of the foot touches ground and just after push off.

This occurs because many young soccer athletes try to extend their leg a little further and do not have the strength or control to do so. Thus something must give... ... a hamstring strain.

The hamstring muscle is lengthening under a load (eccentric contraction) and does not have the "eccentric" strength to control or handle this force.

The glutei are the power muscles that drive the leg into the ground to produce force to make you go faster. If the glute muscles are weak the hamstring muscles must compensate for them.

Thus if you combine weak glutei with weak hamstring muscles a hamstring strain is inevitable.

The hamstring muscle is stressed first by increased lengthening under load and then by sudden contraction to compensate for weak glutei.

Four Root Causes of a Hamstring Strain

- mineral imbalances

- dehydration

- biomechanical imbalances

- poor strength training exercises.

Hamstring Strain due to Mineral Imbalances and Dehydration

These two aspects come from nutritional perspective. The body needs to have enough fluid in the body to so that blood is able to transport nutrients and minerals to the working muscles. As you know, the body made is up of at least 70% water.

If the body becomes "dehydrated" it becomes less pliable and "stiff" decreasing muscle and tendon elasticity. Further more minerals necessary for muscle contraction get lost in the sweating process. Eating a "healthy diet" minimizes muscular problems.

Hamstring Strain due to "Biomechanical" Imbalances

All this means is that there are muscle imbalances causing improper working form and function.

It has been my experience that most hamstring injuries occur due to poor biomechanics (imbalance of the muscles) at the hip and improper training for the hamstring muscle.

Let us first look at the hip and muscles that surround it to get a better idea.

The hip is unique because it connects the upper body to the lower body. There are many muscles from both the upper and lower body that connect to the hip. If there are any imbalances with these muscles we have problems through out the body.

In the front of the hip you have the hip "flexors". These are the muscles responsible for raising the knee to the chest when standing or sitting. These muscles have a deep attachment to the front of spine and to the front of the leg.

At the back of the hip you have the hip "extensors". These are the buttocks and hamstring muscles responsible for bringing the leg backwards from a standing position. They are also responsible for controlling forward motion of the lead leg when we walk or run.

If the hip flexor muscles are "tight" or shortened they cause the hip to roll forward. As a result of this action the attachments for the hamstrings and buttocks muscles move further away than normal from each other leading to weakness and unnecessary lengthening.

This may potentially lead to a hamstring strain, pull or tear. In this situation the hamstring muscle must now work twice as hard to compensate for a weak and lengthened gluteus maximus muscle (buttocks).

To correct this imbalance at the hip we need to do a couple of things. We need to lengthen the hip flexor muscles and strengthen the buttocks, hamstring and lower abdominal muscles.

Here is a stretch for the hip flexors.

1. Kneel on the ground with the left knee up and the right knee down

2. Next place the right arm in front of you with both the elbow and the wrist extended.

3. Keep the chin tucked.

4. Lean forward

5. Imagine your hips rotating backwards

6. Imagine that there is a pin in your head attached to string that is lifting your head from your neck.

 

Here is a simple exercise for increasing strength for hamstring, glutei and lower abdominals.

1. Lie on your back with both feet flat on the ground and knees bent.

2. Tighten your stomach muscles and squeeze your buttocks to raise your body from the ground.

3. Once you get your body in a straight line from your knee to your shoulders hold for a count of 5-6.

4. Slowly lower back to the ground and repeat four more times.

 

Hamstring Strain due to Poor Strength Exercises

It has been my experience that young soccer athletes do better with ground based full body exercises compared to machine exercises.

Many athletes will lie face down on a hamstring curl machine. This type of exercise isolates the hamstring muscle with out the help of glute muscle. It is important to complete hamstring muscle exercises that include the glute muscle as well. The glute-ham exercise is an excellent place to start.

AVOID MACHINES!!!

 

Squats and lunges are also good full body exercises to do to prevent a hamstring strain, pull or tear.