Author: fitandflow

Hamstring strains

Hamstring Strains

Hamstring muscle strains are among the most common lower limb injuries in sports, accounting for 22% of injuries in AFL and ranking within the top three for lower limb injuries in the NRL. In professional soccer, hamstring injuries are a leading cause of missed games, with 20% of players sidelined from matches or training due to these injuries.

Of particular concern is the high recurrence rate of hamstring injuries, with increased severity of each subsequent hamstring strain, resulting in longer rehab periods and delayed return to sport.

So, what is the typical recovery time for a hamstring strain? And more importantly, what strategies can be employed to mitigate the risk of these injuries?

Risk factors for hamstring injury

  1. Lack of strength

    One of the major risk factors for hamstring strains is a lack of strength and power needed to meet the demands of your sport.

Your hamstring strength should be equal to the strength of your quads. This strength is crucial in performing the rapid accelerations, decelerations, and change of direction movements required in field sports. Additionally, it is essential for executing actions such as kicking a soccer ball to a teammate across the field, picking up an AFL ball while in motion, or performing a sweep hit in hockey.

Strength preparation is best completed in the off season when the physical demands of training are reduced, and a strength program needs to be completed for a minimum of 8 weeks to yield results.

Exercises that put the hamstrings under strain while they are at their maximum length will adequately prepare them for sport.

Some examples of these are;
– Nordic curls
– Deadlifts
– Prone hamstring curls

2. Fatigue

Another significant risk factor for injury is fatigue.
One method to mitigate this is through participating in a preseason program focusing on fitness and skill training to ensure you are going into the season at optimal fitness levels. However, managing fatigue during a game is also crucial. Strategies include scheduling regular subs, rotating player positions to lower overall intensity, or reducing game minutes if fatigue levels are increased before a match. 

Effective management of fatigue requires a good awareness of fatigue signs in your body, along with open communication with coaches and teammates.

3. History of injury

Unfortunately, if you have experienced hamstring strains in the past, this will increase your chances of repeat strains. If you suspect a hamstring strain, getting early assessment and commencement of a rehab program is vital.
Hamstring rehab typically progresses through structured phases aimed at facilitating muscle repair, enhancing muscle strength, and preparing the hamstring for specific sporting demands.
This final phase is particularly critical but often overlooked in rehabilitation plans, focusing on reintegrating activities like running, explosive strength exercises, game-specific skills, and contact training.

How long will it take me to return to sport after a hamstring strain?

This will depend on the level of injury, your history of injury, and the level of activity you wish to return to, but an average return to sport timeframe will be between 2 – 8 weeks.


Phase 1: pain management and supporting healing
Phase 2: Strength
Phase 3: Power
Phase 4: running
Phase 5: change of direction and light skills
Phase 6: Increase running speed, agility and intro of light contact
Phase 7: Integration back in to training

You will be guided through these phases by your physio and return to sport will be determined on a number of return to sport tests.

How to Manage Niggles

How to Manage Niggles

Persistent niggles that linger throughout a sports season are common. There are strategies for managing that can help you through the remainder of a season, as well as addressing them during the offseason to prevent their recurrence the following year.

Minor injuries, or “niggles,” might not be severe enough to stop you from playing, but they often become more noticeable as the season progresses. You may start to feel them earlier in games, notice them longer after games, or find yourself avoiding certain activities during training or daily life. When is the right time to start taking these signs seriously?

Niggles should be addressed as soon as you start to notice them. When you start to feel pain or discomfort, it’s your body’s way of telling you there is an imbalance between training load and your body’s tolerance. If this is addressed early on, there are some simple strategies you can employ to allow the body to recover, and avoid too much disruption to your training.
Some ways you can modify load when feeling a niggle are;

  • Reduce playing minutes in a game
  • Rotate positions throughout a game to allow recovery within a game
  • Change the surfaces you’re training on
    Eg. Run on grass instead of concrete, or vary the shoes you train in
  • Increase the amount of recovery your are completing
    Eg. prioritise sleep and nutrition, increase mobility, prioritise rehab exercises, strategies such as ice, compression, resting throughout the day
  • Modify training sessions by replacing more intense drills/game scenarios with rehab exercises or skill practise

There are plenty of ways to still be involved in training and to focus on performance, whilst allowing the body to recover from overload.

How do we avoid niggles?


If you participate in sport, niggles are inevitable. The unpredictability of intensity and load in games makes it difficult to completely prepare. However as mentioned above, niggles can be managed so that they don’t result in missed games. And more importantly, adequate preparation leading into a season will significantly reduce the incidence and severity of these niggles.

How do we prepare?


1. Strength
2. Fitness
3. Skill and game practise

  1. Strength happens in the offseason, when training loads are lower and there is more time for your body to recover.
    To allow maximal strength gain, exercises need to be heavy and challenging. There should be a large focus on technique, and movements should replicate those that are apparent in your sport.
    For example, running requires high levels of calf strength, therefore an off season running strength program should involve a number of variations of heavy calf raises.
    A swimming or water polo off season program will involve lots of overhead shoulder strengthening exercises.
    And contact sports such as rugby or AFL will involve lots of core strength, and explosive power-based exercises to reduce the incidence of concussions and to prepare the body for contact.

2. Fitness
Will often occur in a pre-season block. This helps the body prepare for the amount of running volume that occurs within a season, and ensures the body can withstand the length of the season. Pre-season fitness programs will often replicate plays in a game, eg. 50m sprints for rugby winger, or short sharp 15m sprints for a netball wing attack. Or they will target the energy systems needed to complete an event eg. anaerobic fitness for a 200m track sprint, or aerobic fitness for a triathlon.

3. Skill and game practise will occur as the season approaches, to ensure the body is prepared for the specific movements and demands of the sport.

 

There a plenty of ways to manage niggles and still be involved in training and play.

Deciphering your hip pain…

Do you find yourself asking, “why is my hip sore?” … You’re not alone! 

Approximately 10% of the population grapple with hip pain, a figure that tends to rise as we age. 

Pain in this region can originate from multiple structures and so gaining an accurate diagnosis from your physiotherapist can narrow down the cause of your pain… is it muscle, tendon, ligament, cartilage or bone?

It’s all in the assessment: 

Determining the source of your hip pain begins with a comprehensive assessment.

When you first present to your physiotherapist with hip pain, they will take a thorough history to try and narrow down the potential sources of your hip pain. 

From there, they will run through a series of tests and movements to stress different structures in your hip and try to elicit your pain. 

They may need to send you for more scans or tests on the hip or they may have enough information to start you on a treatment and rehabilitation plan! 

Let’s delve into some of the questions your physiotherapist might pose (and why!):

Locating the Pain: Can you precisely pinpoint the area of your hip that’s causing discomfort? Identifying the specific location aids in narrowing down potential culprits, whether it’s anterior (at the front), lateral (on the side), or posterior (in the back) hip pain.

Age Matters: How old are you? Different age groups are predisposed to distinct hip pain diagnoses. For instance, certain injuries are more prevalent in children and adolescents, such as Legg-Calve-Perthes and Slipped Capital Femoral Epiphysis, respectively. Labral tears are more common in adolescents to older adults and osteoarthritis is more common in older athletes.

Onset of Pain: Did your pain start suddenly or gradually over time? E.g. when it comes to a muscle or tendon injury, acute mechanisms hint at muscle or tendon tear, whilst a gradual onset suggests overuse tendinopathy. The ability to differentiate between a tear and tendinopathy will not only guide your diagnosis but also your management and timeframes for your return to activity!

Associated Symptoms: Are there accompanying symptoms like clicking, catching, snapping, or limping? Whilst some hip pain and associated symptoms point more towards a hip joint injury, hip pain can also be caused by lower back and pelvic injury and so your physiotherapist will also need to assess these areas as well as your hip!

If you’re grappling with hip pain, reach out and let one of our hip pain physiotherapists establish a diagnosis and your plan of management!

Physiotherapy Sutherland Shire

Strength training for runners

Emma Lyon - Physiotherapist Sutherland Shire

Strengthening Your Stride: How Strength Training Can Help Prevent Running Injuries

Are you an avid runner, or perhaps considering taking up the sport? Whether you’re a seasoned marathoner or just starting out on your running journey, one thing is for certain: the risk of injury is a constant concern. 

Studies suggest that anywhere from 20% to a staggering 80% of runners experience a running-related injury at some point. Even more concerning is the fact that the biggest risk factor for sustaining a running injury is having had one in the past.

So, what can you do to protect yourself and keep logging those miles injury-free? The answer might lie in an unexpected place: the weights room!

Understanding the Risks:

Before we delve into the benefits of strength training for runners, let’s first take a closer look at the common areas of injury in runners. The knee, lower leg, and foot top the list as the most frequent sites of running-related injuries. From runner’s knee to shin splints and plantar fasciitis, these ailments can sideline even the most dedicated athletes.

The Power of Strength Training:

Strength training has emerged as a game-changer in the world of running injury prevention. Research indicates that incorporating strength training into your routine can reduce the risk of injury by up to 50%. But how does it work?

When you engage in heavy strength training, your muscles, tendons, and bones undergo adaptations that better prepare them for the demands of running. For instance, the quadriceps, located at the front of your thigh, must endure forces equivalent to 4-6 times your body weight during running. Similarly, the muscles of the lower calf bear loads of 6-8 times your body weight. By strengthening these muscles and structures, you can increase their resilience and ability to handle the stresses of running.

The Right Approach:

Not all strength training routines are created equal when it comes to injury prevention for runners. While bodyweight exercises and high-repetition, low-resistance workouts have their merits, they may not be sufficient for maximizing injury reduction.

To reap the benefits of strength training, aim for 3-4 sets of 8 repetitions per exercise. Focus on slow, controlled movements, and choose a weight that challenges you by the end of each set. Allow ample time for recovery between sets, typically 2-3 minutes, to optimize muscle recovery and adaptation.

Enhancing Performance:

Beyond injury prevention, strength training can also enhance your running performance. Studies have shown that runners who incorporate heavy strength training into their regimen experience improvements in both speed and efficiency. In as little as six weeks of dedicated strength training, runners have seen significant gains in their ability to sustain faster speeds over distances of 3-5 kilometers, as well as improvements in running efficiency, measured by the amount of oxygen required to maintain a given pace.

Seeking Professional Guidance:

For those seeking to embark on a strength training journey tailored specifically to their running needs, consulting a running physiotherapist or undergoing a running assessment can be invaluable. These professionals can provide personalized guidance and exercise prescriptions to address your unique biomechanical and injury prevention needs.

So, whether you’re a weekend warrior or a competitive racer, don’t overlook the importance of strength training in your running routine. By incorporating targeted strength exercises into your training regimen, you can fortify your body against injury and unlock your full potential as a runner.

Looking for a Running Physiotherapist in the Sutherland Shire?

If you’re in search of expert guidance and support for your running journey, consider reaching out to our running physiotherapists located in Caringbah. These professionals specialise in addressing running-related injuries and optimising performance through tailored treatment plans and rehabilitation strategies. With their expertise, you can conquer your running goals and enjoy a lifetime of injury-free running.

Remember, investing in your strength today can pave the way for a stronger, healthier tomorrow on the roads and trails. So lace up those shoes, hit the weights, and stride confidently towards your running aspirations. Your body will thank you for it.