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Top tips to avoid hamstring injuries playing football

Jul 6, 2021

Top tips to avoid hamstring injuries playing football

Jul 6, 2021

Hamstrings tears/strains are the most common injury in football to result in time out, making prevention a crucial goal.

​Unfortunately, many athletes receive treatments that do not work. Much time is dedicated to static stretching and massage, and too little time given to strengthening, sprint training, and load management.

We summarise newly released recommendations in the British Journal of Sports Medicine for preventing hamstring injuries in football.

Strengthen the hamstring muscles

Adopt a holistic approach to hamstring strengthening by exposing hamstring muscles to high speed running and strength production across the force-velocity profile using isometric, concentric and eccentric muscle actions.

Monitor player load and recovery

Ensure players can cope with the demands of regular match play by incorporating progressive overload in training and implementing individualized recovery strategies.

Prescribe lumbopelvic control exercises

Include a lumbopelvic hip programme as a generalized approach to injury prevention, including exercises aimed at correcting muscle length asymmetries, strength imbalances and improving pelvic control during running.

Incorporate a focus on movement quality

Develop the capacity to perform fundamental, sport-specific movement patterns (squat, step lunge, hinge, jump, land) in different directions, speeds and planes while emphasising technique and movement quality.

Develop players physical conditioning

Systematically develop players physical fitness by implementing routine field-based testing to assess fitness capabilities and determine subsequent training needs.

If you are struggling with a hamstring strain, or want a plan to help you prevent a hamstring strain, please reach out to us for advice.

Ref: BJSPORTS

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