High Hamstring Injuries - how do I prevent them?

Overcome High Hamstring Injuries with Expert Care at Relive Physiotherapy!

High hamstring injuries, also known as proximal hamstring tendinopathy, are a common issue among athletes and active individuals. This condition involves damage to the tendons that attach the hamstring muscles to the ischial tuberosity, or the "sit bone," in the pelvis. 

Causes of High Hamstring Injuries

High hamstring injuries typically occur due to overuse or sudden strain on the hamstring muscles. Common causes include:

• Repetitive Activities: Sports that involve running, jumping, or sudden changes in direction, such as football, rugby and tennis.

• Improper Training: Inadequate warm-up, excessive training, or sudden increases in activity intensity.

• Biomechanical Issues: Poor posture, muscle imbalances, or improper footwear can contribute to increased stress on the hamstrings.

Symptoms to Watch For

The symptoms of a high hamstring injury can vary in severity but often include:

• Deep Pain: A dull ache or sharp pain in the buttock or upper thigh, especially during activities like running or sitting.

• Swelling and Tenderness: Swelling and tenderness at the site of the injury.

• Stiffness: Difficulty moving the leg, particularly after periods of inactivity.

• Weakness: Reduced strength in the affected leg, making it challenging to perform certain movements.

Sporting Demands and Effects on Hamstring Injuries

High hamstring injuries are more common in sports that require explosive movements and high-speed running. Here are some sports and their specific demands that can lead to hamstring injuries:

• Football & Hockey: These sports involve frequent sprinting, sudden stops, and changes in direction, which can strain the hamstrings.

• Athletics: Sprinters and hurdlers are at high risk due to the intense bursts of speed and powerful leg movements required.

• Basketball and Tennis: Both sports demand quick lateral movements and jumps, putting significant stress on the hamstrings.

• Rugby: This involves high-speed running and tackling, which can lead to hamstring strains.

The high demands of these sports can lead to overuse and acute injuries, making it crucial for athletes to incorporate proper warm-up routines, strength training, and flexibility exercises to minimise the risk.

Long-Term Effects of High Hamstring Injuries

If not properly managed, high hamstring injuries can lead to several long-term effects, including:

• Chronic Pain: Persistent pain in the buttock or upper thigh, especially during activities or prolonged sitting.

• Reduced Mobility: Stiffness and limited range of motion in the affected leg, impacting daily activities and athletic performance.

• Weakness: Ongoing weakness in the hamstring muscles, making it difficult to perform certain movements or maintain athletic performance.

• Recurrent Injuries: Increased risk of re-injury due to weakened tendons and muscles.

• Degenerative Changes: Chronic tendinopathy can lead to degenerative changes in the tendon, causing long-term disability and pain. 

Treatment Options

At Relive Physiotherapy, a range of treatment options are available to help manage and alleviate the symptoms of high hamstring injuries:

1. Manual Therapy

Hands-on techniques, including massage and joint mobilisation, can help improve circulation, reduce pain, and enhance mobility.

2. Shockwave Therapy

This non-invasive treatment uses sound waves to stimulate healing in the affected tendon. It can help reduce pain and improve mobility.

3. Ultrasound Therapy

Ultrasound therapy uses high-frequency sound waves to penetrate deep tissues, promoting healing and reducing inflammation.

4. Acupuncture

Acupuncture involves inserting thin needles into specific points on the body to relieve pain and promote healing. It can be effective in managing chronic pain associated with tendinopathy.

5. Injection Therapy

This involves injecting medications, such as corticosteroids, directly into the affected area to reduce inflammation and pain.

6. Exercise Therapy

Tailored exercise programs can help strengthen the hamstring muscles and improve flexibility, reducing stress on the tendons.

7. Customised Insoles

Custom orthotic insoles are designed to provide support and correct biomechanical issues that may contribute to high hamstring injuries. These insoles are tailored to fit your feet and can help distribute pressure more evenly.

Recovery Time and Care

Recovery from a high hamstring injury can vary depending on the severity of the condition:

• Mild Injuries: Recovery may take a few weeks with proper rest and treatment.

• Moderate to Severe Injuries: Recovery can take several months and may require more intensive treatments and rehabilitation.

It's essential to follow a structured rehabilitation program and avoid rushing back into activities to prevent re-injury.

Prevention Strategies

Preventing high hamstring injuries involves adopting healthy habits and practices:

• Warm-Up and Stretching: Always warm up before doing any physical activities and incorporate stretching exercises for the hamstring muscles.

• Proper Footwear: Wear shoes that provide proper support and cushioning.

• Gradual Increase in Activity: Avoid sudden increases in the intensity or duration of physical activities.

• Strengthening Exercises: Regularly perform exercises to strengthen the hamstring muscles and improve flexibility.

High hamstring injuries can be painful and limiting, but with the right treatment approach, you can manage your symptoms and improve your quality of life. At Chester’s Best Sports Injury Clinic, Relive Physiotherapy, we take your injury seriously and will build a plan especially for you, to get you back to doing what you were doing before the injury came and the pain struck.  Using a mixture of modern techniques and cutting-edge technology, we are the number one choice for people with Hamstring Injuries and Sports Injuries in general.

If you are serious about your recovery and getting yourself back out there, then Relive Physiotherapy has to be your number one choice!