Long and strong is best for our hamstrings Hamstring strain injuries are among one of the most common injuries seen in sports with high-intensity sprinting, such as soccer or rugby. Strong hamstrings are the foundation of attaining peak athletic performance on a sports field or during high-speed running, where our hamstrings are in a “lengthened state”. When our hamstring muscles are in the “lengthened state”, this essentially means that the hamstring muscles are the longest and in the most stretched position they can be. Eccentric strength in this lengthened state is integral for high speed running and we tend to see the majority of hamstring injuries occur when there are strength deficits in lengthened positions. Research has shown that up to 30% of all hamstring injuries are recurrent and thus having a better understanding into strengthening this muscle group is pivotal for injury prevention. Current research indicates that a progressive overload program is key to building strength and with a myriad of hamstring strengthening exercises on the internet, how do we know what exercises will load the hamstrings and build strength in the lengthened state more effectively? A systematic review conducted in 2021 details exercises with the highest activation of the bicep femoris, which is the most commonly injured hamstring muscle, making up 80% of all hamstring injuries. These include Nordic hamstring exercise, barbell deadlift, heel strike against a ball, hip thrust, single leg bridge. We often start with an isometric long lever single leg bridge as a moderate activator of the hamstrings in a lengthened position. You can also add in perturbations with a plate push to increase the stress placed on the hamstrings. #hamstrings #physiotherapy
Sydney Muscle & Joint Clinic
Health, Wellness & Fitness
Penrith, New South Wales 45 followers
A physio & exercise physiology approach that is consistent, high quality and based on the best scientific knowledge.
About us
At Sydney Muscle & Joint Clinic in Penrith our approach is consistent, high quality and based on the best scientific knowledge. We deliver evidence-based physiotherapy, exercise physiology and chiropractic for a range of musculoskeletal conditions, which means you get an approach that is effective, safe, and efficient. We deliver a guideline based approach using proven models of care and consensus statements put together by a panel of experts. The use of more effective assessment, treatment techniques and interventions means you'll get better faster, have less flare ups and remain pain free for longer. All without trickery. We don't use instruments, needles, interferential or ultrasound as these have repeatedly been shown to be no better than placebo. We also don't waste time with stretching.
- Website
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https://www.physiopenrith.com.au/
External link for Sydney Muscle & Joint Clinic
- Industry
- Health, Wellness & Fitness
- Company size
- 2-10 employees
- Headquarters
- Penrith, New South Wales
- Type
- Privately Held
- Founded
- 2016
Locations
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Primary
Get directions
112b Stafford St
Penrith, New South Wales 2750, AU