HAMSTRONG

ANATOMY, FUNCTION, ETIOLOGY & PREVENTION

Hamstring injuries 2nd most prevalent in
Premier league and cost teams £33M/
$40.5M in the 2018-2019 season
(Marsh JLT Specialty)
 Hamstring injuries are the most likely AFL
injury with clubs losing players for an
average of 25.2 games in a season in 2018
(AFL Annual Injury Report)
 Injuries cost NFL
teams over $500
million USD per
season and
hamstring injuries
are amongst the
most likely
(Forbes, 2020)
Hamstring
Anatomy
Hamstring 3 Primary muscles

Anatomy
Hamstring 3 Primary muscles
Balanced fiber type distribution
Anatomy
Hamstring 3 Primary muscles
Balanced fiber type distribution
Anatomy Biarticular
Hamstring
Function
 Injury
Predictors

(Opar et al., 2012)

 Injury
Predictors
Injury History

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

Strength Symmetry

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

Strength Symmetry

Poor Running Mechanics

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

Strength Symmetry

Poor Running Mechanics

Eccentric Capacity

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

Strength Symmetry

Poor Running Mechanics

Eccentric Capacity

Fatigue

(Opar et al., 2012)

 Injury
Predictors
Injury History

Age (>25+ = 2.5x likelihood)

Strength Symmetry

Poor Running Mechanics

Eccentric Capacity

Fatigue

Flexibility
(Opar et al., 2012)
 Injury
Predictors
Age (>25+ = 2.5x likelihood)

Strength Symmetry

Poor Running Mechanics

Eccentric Capacity

Fatigue

Flexibility
(Opar et al., 2012)
 Injury
Predictors

Strength Symmetry

Poor Running Mechanics

Eccentric Capacity

Fatigue

Flexibility
(Opar et al., 2012)
 ha m s tri ng i nj uri es
es t ri s k f a c tors f or
one of the grea t
Sp ri nti ng i s
 r e l i k el y to oc c ur
a m s tri n g i nj u ri e s a
Mos t h a s e
te r m i n a l s w i ng p h
d uri n g
Terminal swing pla
ces the greatest lo
the hamstring mus a d on
cle group
HAMSTRING INJURY
STRAIN LIKELIHOOD IN SPRINTING

Highest load while lengthening in a biarticular

muscle group create a recipe for injury

XIANGLIN ET AL., 2017

DEVELOPING
HAMSTRING
RESILIENCE
 UPRIGHT
SPRINTING
How
Fast?
How
Fast?

Heiderscheit et al., 2007

How

Heiderscheit et al., 2007

Fast?
Running Fast ≠ Sprinting
 How
Often?
SPRINTING
REGULARLY
REDUCES
INJURY
RISK
Likelihood of Injury (%)

Number of Weekly Exposures to Maximal Velocity

Sprinting in training redu
ces injury likelihood as lo
as exposure is not increa ng
sed too rapidly or too hig
h
Upright Intensity
Sprinting Volume
Guidelines Frequency
Mechanics
SPRINTING

• Regular exposure to upright sprinting

• Maximal or near maximal velocity
• 150-350m of exposure at maximal velocity per week
• Focusing on mechanics
• Posture
• Touchdown position
• Swing leg action
FOUNDATIONAL
STRENGTH
Hamstring Resiliency
Hamstring Resiliency
Length Hamstring Resiliency
 Hamstring Resiliency
Speed
Length
 Hamstring Resiliency
Speed Strength
Length
 Hamstring Resiliency
Speed Strength
Length

Acceleration
 Hamstring Resiliency
Speed Strength
Length

Sub Max
Upright
Acceleration
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max

Upright Isometric
Acceleration
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max

Upright Isometric Concentric
Acceleration
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max Sub Max

Upright Isometric Concentric Eccentric
Acceleration
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max Sub Max

Upright Isometric Concentric Eccentric
Acceleration
Top Speed
Maximal
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max Sub Max

Upright Isometric Concentric Eccentric
Acceleration
Top Speed Max
Maximal Isometric
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max Sub Max

Upright Isometric Concentric Eccentric
Acceleration
Top Speed Max Max
Maximal Isometric Concentric
 Hamstring Resiliency
Speed Strength
Length

Sub Max Sub Max Sub Max Sub Max

Upright Isometric Concentric Eccentric
Acceleration
Top Speed Max Max Max
Maximal Isometric Concentric Eccentric
 Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric
 Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric
 Flexion

Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric

Extension
 Flexion ⬇ Lever

Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric

Extension ⬆ Lever
 Flexion ⬇ Lever ⬆ Rep

Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric

Extension ⬆ Lever ⬇ Rep

 Flexion ⬇ Lever ⬆ Rep ⬇ Load

Strength
Sub Max Sub Max Sub Max
Isometric Concentric Eccentric

Max Max Max

Isometric Concentric Eccentric

Extension ⬆ Lever ⬇ Rep ⬆ Load

ISOMETRIC
STRENGTH
SUB-MAXIMAL ISOMETRIC
MAXIMAL ISOMETRIC
QUASI-ISOMETRIC
ECCENTRIC
LOADING
NHE
REDUCES
INJURY
RATE
STRONG-WEAK METHOD
PARTNER ASSISTED SUPRA-MAXIMAL
CONCENTRIC FLYWHEEL
 Take Ho m e Po i nt s

s t r i ng req u i re s t r a i n i ng i n m u lt iple
A. T he ham
ipl e lo a d i n g s c he m e s
actions and mult

i ng pr o v i d e s a p o te n t s t i m u lu s fo r
B. S pr i nt
hams tring i nj u r y re d u ct i o n

u ld pro g re s s to war d s
C. Strength work sho
e cce nt r i c o ver lo ad s
THANKS.
Mike Young
@mikeyoung
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