Welcome to the second blog of our Hamstring series, where we look at hamstring muscle strength.
A huge question in sports medicine is what are the causes of hamstring injuries. This has been a topic of interest for decades.
High quality research back in 1997 found that in Australian Rules Footballers, weakness in the hamstrings pre-season both when compared to the quadriceps, and when compared to the opposite leg, was related to hamstring injuries in that season. The same study found that flexibility was not related to injury risk.1 A study in 2015 found that eccentric strength differences between sides (left compared to right) was also a risk factor to injury in Rugby Players. 2 . Both studies found that having had a previous injury within the last 12 months, and increasing age, were also risk factors.
So the question that then is critical for us is, are my hamstrings weak? Am I at risk of hamstring injury when I run and sprint and play sport?
From runners, to footballers, to office workers - no matter who you are or what you do, you can be affected by problems of the hamstrings. So in our new blog series we are going to work through the story of the hamstrings.
What are they and what do they do for us? How do you keep your hamstrings healthy? What can go wrong with your hamstrings? How do you recover from hamstring injury?
You can find out answers to these through our Hamstring Blog series. This blog, the first in the series, takes a look at what the hamstrings are and what are the general principals to stay injury-free.
What are the Hamstrings?
The hamstrings are the group of muscles that make up the bulk at the back of your thigh. The upper hamstring connects via the hamstring tendon onto your sit-bone (ischial tuberosity), and travels down to just below your knee. The hamstring is actually 3 muscles, the Biceps Femoris which travels to the outer side of your knee, and the semimembranosis and semitendi...
The ACL Rupture, When to have surgery and is Physiotherapy before surgery worthwhile?*
Your Anterior Cruciate Ligament (ACL) joins the Femur (upper leg bone) with the Tibia (lower leg bone) and is one of the main four ligaments of the knee.
The ACL tends to get injured during a rapid change in direction, stopping suddenly or during direct contact such as in a football tackle.
Patient's with ACL injuries often ask us "should I have surgery?", "when should I have surgery?" and "how can I benefit from physiotherapy Prehab?". So let's answer these common questions.
Should I have surgery?
It all depends! Is there more damage than just the ACL? An ACL tear can occur in isolation or in conjunction with other damage to the knee such as a meniscal tear or another ligament tear. In such instances surgery is often strongly recommended.
Is the knee stable?
After a period of rehabilitation an ACL deficient knee can become stable and fully functional which means surgery is not indicated. Howeve...
With the correct rehabilitation program, you can significantly reduce the risk or a recurring ankle sprain. The rehab program needs to include balance and proprioception training, and calf strength and balance.
Summer is fast approaching, and we all want to be outdoors. Whether you want to keep fit, fresh air, or a dose of vitamin D, it is great to run outdoors. And it's important to run healthy. Increasing your outdoor running miles can increase your risk of injury - but it doesn't have to. Most running injuries are related to overuse, irregularities in training or having biomechanical factors that place increased load on your joints and muscles, or simply a single accident. In this blog we will be discussing 5 key factors to keep you injury free.
1) Gradual increase in running load
“Too much too soon" might put you at risk of overuse injuries. Your body needs time to adapt to new training loads. When the weather improves, it is tempting to increase your running times, intensity and frequency all of a sudden. In layman's terms, this mean how far, how hard and how often you want to run. Be careful! Follow the 10% rule. Increase your running load by 10% weekly maximum, b...
Winter is coming! Cold, tight muscles are more prone to injury than nicely warmed up ones. According to research conducted by Scott (2016), when muscle temperature drops below 32 degrees celcius, less energy is required to cause muscle tears.
So a question I am often asked is, "Should I stretch before exercise?".
My answer to this is typically NO. Stretching a cold muscle could be likened to stretching a cold piece of plasticine. If you go out and just static stretch, you could be placing yourself in a dodgy situation and cause more harm than good! Also, sustained static stretches before sport have been shown to reduce muscle force production and reduce performance. .
But Do Warm-up!
The best way to warm up would be to do a dynamic warm up. You might see the rugby and football players doing this on the sideline if waiting to go onto the pitch.
Dynamic warm ups are typically sport specific and stretch the muscles in an active way as opposed to a static stretch which may have...