Materiały źródłowe

• #1 Physiotherapy Hamstring Injury Treatment, Prevention & Rehab Health

  https://rosannaphysio.com.au/physiotherapy-hamstring-injury-treatment-prevention-recovery/

  Did you know that hamstring injuries account for up to 29% of all sports-related injuries? Physiotherapy plays an essential role when it comes to treating and preventing these common yet debilitating injuries. […] Understanding the underlying causes, implementing targeted treatment techniques, and adopting effective preventive strategies can significantly reduce your risk of hamstring injuries and accelerate your recovery. […] Proper warm-up routines with dynamic stretching and sport-specific drills can help prevent hamstring injuries. […] Regular flexibility and mobility routines, including foam rolling and stretching, contribute to hamstring health and injury prevention. […] Addressing muscle imbalances between hamstrings and quadriceps through targeted training is essential for preventing hamstring injuries.

• #2 Hamstring Injuries: The Best Hamstrings Strength Exercises to Prevent Injury – Sport & Spinal Physiotherapy

  https://sportandspinalphysio.com.au/hamstring-injuries-the-best-hamstrings-strength-exercises-to-prevent-injury/

  Hamstring re-injury rate is a massive complication of an initial hamstring strain. 50% of re-injuries happen with the first 25 days of returning to sport. Therefore, a long-term hamstring rehab program is of vital importance in those sports where hamstrings injuries are high and for any individual that has previously had a hamstring injury. […] Current best research has been shown that hamstring strength programs focusing on eccentric strength is the best. […] The Best Hamstring Strength Exercises for Prevention of Hamstring Injuries […] Other Tips to Prevent Hamstring Tears

• #3 Evidence-Based Hamstring Injury Prevention and Risk Factor Management: A Systematic Review and Meta-analysis of Randomized Controlled Trials – PubMed

  https://pubmed.ncbi.nlm.nih.gov/35384731/

  Hamstring injuries are common among athletes. Considering the potentially prolonged recovery and high rate of recurrence, effective methods of prevention and risk factor management are of great interest to athletes, trainers, coaches, and therapists, with substantial competitive and financial implications. […] To systematically review the literature concerning evidence-based hamstring training and quantitatively assess the effectiveness of training programs in (1) reducing injury incidence and (2) managing injury risk factors. […] Several strategies exist to prevent hamstring injury and address known risk factors. Eccentric strengthening reduces injury incidence and improves hamstring strength, fascicle length, H/Q ratio, and limb asymmetry, while stretching-based interventions can be implemented to improve flexibility. These results provide valuable insights to athletes, trainers, coaches, and therapists seeking to optimize hamstring training and prevent injury.

• #4 Hamstring Injury Prevention & Return to Sport — Get Set Physio

  https://www.getsetphysio.com.au/blogs/2020/3/3/hamstring-injury-prevention-amp-return-to-sport

  Hamstring injuries are extremely common, accounting for about 12% of all football injuries in Australia. On top of this statistic, the likelihood of it becoming a recurring injury is over 30%. Therefore it is very important to get on top of your injuries and go through a complete rehab program to prevent you from being sidelined for longer than you need to be. […] Even if youve never had a hamstring issue or injury before, pre-season is the best time to get your hamstrings in top form and get yourself started on an injury prevention program to reduce the chance of injury and get you performing at your peak. Completing a bout of prehab for your hamstrings is scientifically shown to decrease the rate of hamstring injuries by up to 70% as well as get you performing at a higher level on the field.

• #5 Hamstring injuries: prevention and treatment—an update

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4602251/

  Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. […] Prevention of these injuries is the ultimate aim and there is increasing evidence that Nordic hamstring exercises are effective in reducing the incidence. […] Prevention is better than cure and there is evidence that a programme of eccentric hamstring exercises, such as the yo-yo curl or NHE, can reduce the incidence of hamstring muscle injuries. […] The recommended NHE programme of three sessions per week during a 10-week preseason programme and subsequently, one session a week has been incorporated in the training regimes of many football clubs. An Italian study demonstrated reduced injuries in an amateur football club using the FIFA 11+ injury prevention programme with addition of NHE.

• #6 Hamstring injuries: prevention and treatment—an update | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/49/19/1241

  Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. […] Prevention of these injuries is the ultimate aim and there is increasing evidence that Nordic hamstring exercises are effective in reducing the incidence. […] There is evidence that a programme of eccentric hamstring exercises, such as the yo-yo curl or NHE, can reduce the incidence of hamstring muscle injuries. […] The recommended NHE programme of three sessions per week during a 10-week preseason programme and subsequently, one session a week has been incorporated in the training regimes of many football clubs.

• #7 Looking into Hamstring Injury Prevention

  https://us.sportsperformancetracking.com/blogs/spt-playbook/looking-into-hamstring-injury-prevention

  Hamstring muscle strains are common injuries in sports that require maximum sprinting, kicking, acceleration, and change of direction. A significant amount of time is lost from competition and training (18 days on average) after a hamstring strain injury which can be devastating for athletes and sport teams. […] According to numerous recent studies, almost two-thirds of hamstring injuries might be prevented by increasing eccentric strength of the hamstring (muscle lengthening). One of the more popularized modalities of eccentric strengthening is the Nordic hamstring exercise. The exercise in some cases has seen athletes reduce their risk of hamstring strains by 51%. […] Holistic hamstring health should involve not just the Nordic hamstring exercise. Instead, strength, running and flexibility training modalities are all important components of any comprehensive hamstring strain injury prevention programmes.

• #8 How to Prevent Hamstring Strains – [P]rehab

  https://theprehabguys.com/how-to-prevent-hamstring-strains/

  Hamstring strains are one of the most frustrating injuries you can endure. Why? They linger. And worse, they often come back. […] This article will discuss some key strategies and exercises to prevent hamstring strains. […] The knowledge that hamstring injuries most often occur this way informed our strategies for preventing them. Let’s dive into some crucial exercises to make sure those hamstring are strong to take on any movement thrown at them! […] Eccentric hamstring strength exercises are the foundation of preventing hamstring strains and there is one exercise that is the king: The Nordic Hamstring Curl. […] The research is unequivocal: if you want to prevent hamstring strains the Nordic Hamstring Curl MUST be a part of your weekly routine. […] The Nordic Hamstring Curl works because it exposes your hamstrings to high eccentric loads, allowing them to be strengthened in a lengthening position.

• #9 Evidence-Based Hamstring Injury Prevention and Risk Factor Management: A Systematic Review and Meta-analysis of Randomized Controlled Trials – PubMed

  https://pubmed.ncbi.nlm.nih.gov/35384731/

  Hamstring injuries are common among athletes. Considering the potentially prolonged recovery and high rate of recurrence, effective methods of prevention and risk factor management are of great interest to athletes, trainers, coaches, and therapists, with substantial competitive and financial implications. […] To systematically review the literature concerning evidence-based hamstring training and quantitatively assess the effectiveness of training programs in (1) reducing injury incidence and (2) managing injury risk factors. […] Several strategies exist to prevent hamstring injury and address known risk factors. Eccentric strengthening reduces injury incidence and improves hamstring strength, fascicle length, H/Q ratio, and limb asymmetry, while stretching-based interventions can be implemented to improve flexibility. These results provide valuable insights to athletes, trainers, coaches, and therapists seeking to optimize hamstring training and prevent injury.

• #10 Implementing hamstring injury prevention programmes remotely | Dublin City University

  https://www.dcu.ie/research-publication/implementing-hamstring-injury-prevention-programmes-remotely

  Implementing hamstring injury prevention programmes remotely: a randomised proof of concept trial […] Hamstring injuries continue to be a persistent problem for athletes, with little change in incidence rates over time. […] The Nordic hamstring exercise (NHE) can reduce hamstring injury incidence by up to 51%. […] Therefore, the pursuit of potential alternative exercises seems prudent. […] The SLRDL may present an alternative to the NHE. […] Both the NHE and SLRDL are equally effective in increasing SLHB performance and demonstrate a similar level of muscle soreness. This suggests that SLRDL may be a viable option as a preventative exercise to mitigate the risk of hamstring injury. […] Finally, implementing injury prevention programmes remotely has the potential to enhance adherence.

• #11 Hamstring Injury Prevention – FIT AS A PHYSIO | MOSMAN

  https://www.fitasaphysio.com/hamstring-prehab.html

  Hamstring injuries have the highest recurrence rate of all sports injuries despite the best rehabilitation attempts (Cameron, Adams, Maher, 2003). […] A hamstring injury is a significant risk factor for future hamstring injuries (Gabbe, Bennell, Finch, Wajswelner, Orchard, 2006; Orchard Best, 2002). […] A large-scale randomised controlled trial found a 10-week, progressive exercise program consisting of Nordic curls reduced incidence of hamstring injuries by 70%, and re-injury by 85% (Petersen, Thorborg, Nielsen, Budtz-Jorgensen, Holmich, 2011).

• #12 Effective Hamstring Injury Prevention Program | Physio Oakville Burlington

  https://www.sheddonphysio.com/the-most-effective-hamstring-injury-prevention-program/?srsltid=AfmBOorCkXgwGwvjlmmoMaxV13FIgvPAxpYrTz_Z–48uu8P75ujk9bD

  Hamstring injuries have been reported as one of the most common injuries across a variety of sports that involve repetitive kicking and high speed running, such as soccer, track and field, football, and rugby. […] This article will examine hamstring injuries in soccer players, including their risk factors and prevention strategies for coaches, trainers and athletes to reduce the incidence and severity of these injuries. […] A poor warm up routine can increase the risk of injury. […] Studies have shown that the FIFA 11 warm-up program reduces the risk of hamstring injury by 66% in soccer players. […] The majority of hamstring injuries occur during sprinting when the muscle is working eccentrically. As such, eccentric strengthening programs have been shown to decrease the risk of hamstring injury by 65-70%.

• #13 How to Prevent Hamstring Strains – [P]rehab

  https://theprehabguys.com/how-to-prevent-hamstring-strains/

  Hamstring strains are one of the most frustrating injuries you can endure. Why? They linger. And worse, they often come back. […] This article will discuss some key strategies and exercises to prevent hamstring strains. […] The knowledge that hamstring injuries most often occur this way informed our strategies for preventing them. Let’s dive into some crucial exercises to make sure those hamstring are strong to take on any movement thrown at them! […] Eccentric hamstring strength exercises are the foundation of preventing hamstring strains and there is one exercise that is the king: The Nordic Hamstring Curl. […] The research is unequivocal: if you want to prevent hamstring strains the Nordic Hamstring Curl MUST be a part of your weekly routine. […] The Nordic Hamstring Curl works because it exposes your hamstrings to high eccentric loads, allowing them to be strengthened in a lengthening position.

• #14 7 Steps to preventing hamstring injury – Blackberry Clinic

  https://www.blackberryclinic.co.uk/articles/7-steps-to-preventing-hamstring-injury/

  There are exercises that have been proven through clinical trials to reduce the risk of hamstring injury, called the L-protocol (Askling) and Nordic hamstring strengthening. […] 7 THE NORDIC HAMSTRING CURL This is a highly specific exercise targeted at strengthening your hamstring muscle. […] Research has shown that using this exercise preventatively can reduce injury rate by as much as 80%. […] Eccentric training is a key way to strengthen the muscle as it is also one of its weak points when injuries often occur. […] If you are currently having trouble with your hamstrings then your local Blackberry Clinic can offer treatment and advice.

• #15 Hamstring injuries: prevention and treatment—an update

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4602251/

  Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. […] Prevention of these injuries is the ultimate aim and there is increasing evidence that Nordic hamstring exercises are effective in reducing the incidence. […] Prevention is better than cure and there is evidence that a programme of eccentric hamstring exercises, such as the yo-yo curl or NHE, can reduce the incidence of hamstring muscle injuries. […] The recommended NHE programme of three sessions per week during a 10-week preseason programme and subsequently, one session a week has been incorporated in the training regimes of many football clubs. An Italian study demonstrated reduced injuries in an amateur football club using the FIFA 11+ injury prevention programme with addition of NHE.

• #16 Hamstring injuries: prevention and treatment—an update | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/49/19/1241

  Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. […] Prevention of these injuries is the ultimate aim and there is increasing evidence that Nordic hamstring exercises are effective in reducing the incidence. […] There is evidence that a programme of eccentric hamstring exercises, such as the yo-yo curl or NHE, can reduce the incidence of hamstring muscle injuries. […] The recommended NHE programme of three sessions per week during a 10-week preseason programme and subsequently, one session a week has been incorporated in the training regimes of many football clubs.

• #17 Hamstring injuries: prevention and treatment—an update

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4602251/

  Despite increased knowledge of hamstring muscle injuries, the incidence has not diminished. […] Prevention of these injuries is the ultimate aim and there is increasing evidence that Nordic hamstring exercises are effective in reducing the incidence. […] Prevention is better than cure and there is evidence that a programme of eccentric hamstring exercises, such as the yo-yo curl or NHE, can reduce the incidence of hamstring muscle injuries. […] The recommended NHE programme of three sessions per week during a 10-week preseason programme and subsequently, one session a week has been incorporated in the training regimes of many football clubs. An Italian study demonstrated reduced injuries in an amateur football club using the FIFA 11+ injury prevention programme with addition of NHE.

• #18 Hamstring injury prevention and implementation : Research Bank

  https://acuresearchbank.acu.edu.au/item/8z5v7/hamstring-injury-prevention-and-implementation

  Currently, effective hamstring injury prevention is primarily based on exercise strategies. The FIFA 11+ is a general strength and conditioning programme that has been shown to reduce injuries in football, including hamstring injuries. Many hamstring injury prevention studies have shown that eccentric hamstring strength training can reduce the risk of sustaining a hamstring injury, with a particular emphasis in the literature on the Nordic hamstring exercise. […] Meticulous planning, a gradual increase of eccentric training loads for each individual athlete and stimulating adherence through knowledge transfer are key components to make hamstring injury prevention work in a practical setting. […] So far, evidence from studies that have investigated stretching and plyometric interventions indicate that these interventions do not seem to be effective at reducing hamstring injuries. Research on other types of preventive strategies, such as running drills, core stability training and sports-specific training, is currently insufficient, and the value of these approaches in hamstring injury prevention remains unclear. This chapter aims to provide a detailed understanding of the available evidence for hamstring injury prevention and the practical considerations around implementing these prevention strategies.

• #19 Innovative techniques shed light on hamstring injury prevention in athletes – Human Performance Alliance at Stanford University

  https://humanperformance.stanford.edu/news/innovative-techniques-shed-light-on-hamstring-injury-prevention-in-athletes/

  The study is published in the Journal of Sport and Health Science. […] “Our findings, along with previous work from our group, highlight the importance of long-term training to induce meaningful adaptations in the hamstrings,” said Max Andrews, first author and a graduate student at the University of Queensland. “While Nordic hamstring exercises are often used by coaches in short blocks, such as 3-4 weeks during pre-season, this may not be enough to induce the necessary adaptations we observed. And consistent training is essential to maintain these muscle changes.” […] These findings can improve athlete monitoring to prevent hamstring injuries, Delp said. “The vision is to screen athletes with OpenCap, plot them on a standardized curve, and see who’s at risk and who’s not,” he added. “This could be a valuable tool across various sports where hamstring injuries are common.”

• #20 Innovative techniques shed light on hamstring injury in athletes | Stanford Report

  https://news.stanford.edu/stories/2024/10/innovative-techniques-shed-light-on-hamstring-injury-in-athletes

  Hamstring injuries affect athletes across the globe, accounting for 10% of all injuries in field-based sports. Despite their frequency, the mechanisms behind these injuries and effective prevention strategies remain unclear. Findings from two recent studies offer new insights on hamstring injury prevention. […] Our findings, along with previous work from our group, highlight the importance of long-term training to induce meaningful adaptations in the hamstrings, said Max Andrews, first author and a graduate student at the University of Queensland. While Nordic hamstring exercises are often used by coaches in short blocks, such as three to four weeks during pre-season, this may not be enough to induce the necessary adaptations we observed. And consistent training is essential to maintain these muscle changes.

• #21 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  Gone are the days when a single factor is touted as the holy grail of hamstring injury prevention. Hamstring injuries are multifactorial, meaning strength coaches must take a broad approach to injury prevention. […] A recent paper by Lahti et al. describes a unique, individualized approach to hamstring injury prevention that can be implemented at the team level. […] The protocol calls for all athletes to receive a healthy dose of range of motion, strength, lumbopelvic control, and sprint work, but those who meet the criteria get a double dose compared to those who don’t. […] There is no magic bullet or fancy exercise that vaccinates against hamstring pulls. Instead, there are basic foundational qualities and competencies that should be practiced, maintained, and improved upon throughout the training year.

• #22 The 11+ injury prevention programme decreases rate of hamstring strain injuries in male collegiate soccer players | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/58/13/701

  The 11+ injury prevention programme decreases the risk of hamstring injury and improves recovery time and determine whether compliance with the 11+ affects hamstring injury risk. […] The 11+ decreased the risk of HSI by 63% compared with the control group (RR=0.37, 95%CI 0.21 to 0.63). […] High compliance (2 or more doses on average per week) reduced the risk of HSI by 78% (RR=0.22, 95%CI 0.06 to 0.87) compared with low compliance (1 dose on average per week), and moderate compliance (1 to 2 doses on average per week) decreased the risk of HSI by 67% (RR=0.33, 95%CI 0.11 to 0.97) compared with low compliance. […] The 11+ decreased the risk of HSI by 63% but did not improve recovery time. High to moderate compliance is essential and makes the programme more effective at reducing HSI. […] Utilisation of 11+ decreased the risk of hamstring injury (HSI), but did not improve recovery time. High or moderate compliance with the 11+ were more effective at reducing rates of HSI compared with low compliance.

• #23 Acute Hamstring Injury Prevention Programs in Eleven-a-Side Football Players Based on Physical Exercises: Systematic Review

  https://www.mdpi.com/2077-0383/10/9/2029

  (4) Conclusions: The exercise programs discussed were effective to prevent acute hamstring injuries in football players except BEP and partially Harmoknee. Exercises mostly used to reduce the risk of hamstring injuries are those of eccentric force due to its functionality, especially NHE. Only concentric contractions and isometric contractions obtained significant favorable results. The most complete and promising programs were 11+ (in injury incidence and strength) and NWP (strength, balance, and stability). NWP was the best in strength. […] Numerous studies advocate preventive programs based on physical exercise, as they are considered the most effective methods. […] Within this physical therapy, training focused on eccentric force is emphasized, which implies movement due to the frequency with which it is used and the benefits it provides.

• #24 The 11+ injury prevention programme decreases rate of hamstring strain injuries in male collegiate soccer players | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/58/13/701

  The 11+ injury prevention programme decreases the risk of hamstring injury and improves recovery time and determine whether compliance with the 11+ affects hamstring injury risk. […] The 11+ decreased the risk of HSI by 63% compared with the control group (RR=0.37, 95%CI 0.21 to 0.63). […] High compliance (2 or more doses on average per week) reduced the risk of HSI by 78% (RR=0.22, 95%CI 0.06 to 0.87) compared with low compliance (1 dose on average per week), and moderate compliance (1 to 2 doses on average per week) decreased the risk of HSI by 67% (RR=0.33, 95%CI 0.11 to 0.97) compared with low compliance. […] The 11+ decreased the risk of HSI by 63% but did not improve recovery time. High to moderate compliance is essential and makes the programme more effective at reducing HSI. […] Utilisation of 11+ decreased the risk of hamstring injury (HSI), but did not improve recovery time. High or moderate compliance with the 11+ were more effective at reducing rates of HSI compared with low compliance.

• #25 The 11+ injury prevention programme decreases rate of hamstring strain injuries in male collegiate soccer players | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/58/13/701

  The 11+ injury prevention programme decreases the risk of hamstring injury and improves recovery time and determine whether compliance with the 11+ affects hamstring injury risk. […] The 11+ decreased the risk of HSI by 63% compared with the control group (RR=0.37, 95%CI 0.21 to 0.63). […] High compliance (2 or more doses on average per week) reduced the risk of HSI by 78% (RR=0.22, 95%CI 0.06 to 0.87) compared with low compliance (1 dose on average per week), and moderate compliance (1 to 2 doses on average per week) decreased the risk of HSI by 67% (RR=0.33, 95%CI 0.11 to 0.97) compared with low compliance. […] The 11+ decreased the risk of HSI by 63% but did not improve recovery time. High to moderate compliance is essential and makes the programme more effective at reducing HSI. […] Utilisation of 11+ decreased the risk of hamstring injury (HSI), but did not improve recovery time. High or moderate compliance with the 11+ were more effective at reducing rates of HSI compared with low compliance.

• #26 The 11+ injury prevention programme decreases rate of hamstring strain injuries in male collegiate soccer players | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/58/13/701

  Knowing that 11+ utilisation decreases the risk of HSI in addition to overall soccer-related injuries, there may be an advantage to using the 11+ compared with prevention programmes that target HSI alone. Teams should emphasise compliance with 11+ to ensure maximal benefit. […] Overall, 11+ decreases the risk of HSI by 63%, but has no effect on recovery times. Importantly, high to MC with the 11+ programme decreased the risk of HSI compared with teams with low compliance. […] The findings confirmed that utilisation of the 11+ decreased the risk of HSI in male collegiate soccer players. However, the 11+ did not reduce missed time from these injuries. Better compliance with the programme optimised the reduction in overall HSI risk. […] One prior study also demonstrated that high compliance (HC) to the 11+ programme resulted in decreased severity of injury and fewer injuries overall. With respect to HSI, HC also resulted in significantly fewer injuries compared with players with low compliance (LC).

• #27 Acute Hamstring Injury Prevention Programs in Eleven-a-Side Football Players Based on Physical Exercises: Systematic Review

  https://www.mdpi.com/2077-0383/10/9/2029

  (4) Conclusions: The exercise programs discussed were effective to prevent acute hamstring injuries in football players except BEP and partially Harmoknee. Exercises mostly used to reduce the risk of hamstring injuries are those of eccentric force due to its functionality, especially NHE. Only concentric contractions and isometric contractions obtained significant favorable results. The most complete and promising programs were 11+ (in injury incidence and strength) and NWP (strength, balance, and stability). NWP was the best in strength. […] Numerous studies advocate preventive programs based on physical exercise, as they are considered the most effective methods. […] Within this physical therapy, training focused on eccentric force is emphasized, which implies movement due to the frequency with which it is used and the benefits it provides.

• #28 Acute Hamstring Injury Prevention Programs in Eleven-a-Side Football Players Based on Physical Exercises: Systematic Review

  https://www.mdpi.com/2077-0383/10/9/2029

  The prevention work of the physiotherapist is even recognized by the World Confederation of Physical Therapy, which defines physiotherapy as the set of techniques that through the application of physical agents, cure, prevent, recover, and readapt patients susceptible to receiving physical treatment, that is, therapeutic physical exercise. […] All the programs that used the NHE exclusively or complemented it with other exercises obtained positive results in one of the variables analyzed. Similarly, all the programs that used NHE and assessed the incidence of hamstring injuries were effective. […] Based on the results of this review, the most promising level of effectiveness corresponds to 11+ and NWP. Both are similar and comprehensive warm-up programs, given the variety of exercises they include. […] This review provides the football coaching staff with an effective tool for the prevention of acute hamstring injuries. The evidence suggests that eccentric contractions appear to be the key to interventions, and it is recommended that they are not only developed but also assessed.

• #29 Hamstring Injury Prevention | Exxentric

  https://exxentric.com/how-it-works/applications/rehab/hamstring-injury-prevention/?srsltid=AfmBOoqhQv7_AGbsLZoq-RfMTlMtKljQp1cLfnxIhDsQV9Y7OuDelV5n

  By strengthening the hamstrings, they become more resistant to strain however care needs to be taken not to cause overuse injuries as strengthening can cause shortening and tightening, limiting flexibility. Shorter muscle fascicles are at greater risk of tearing due to overstretching. This is where eccentric strengthening using the kBox and kPulley is such an effective method, the muscles are strengthened while lengthening during the contraction, and the low impact nature of the device limits potential overuse injuries. The use of eccentric hamstring strengthening is the most researched and accepted method of preventing hamstring injuries, reducing the risk of primary and secondary injuries. It can result in a change of muscle physiology, even lengthening the biceps femoris long head muscle fibers.

• #30 Methodology and exercises to reduce the hamstring injury risk: from literature knowledges to the field – MedCrave online

  https://medcraveonline.com/MOJSM/methodology-and-exercises-to-reduce-the-hamstring-injury-risk-from-literature-knowledges-to-the-field.html

  The matrix proposed by the cited Authors highlights that hamstring accidents have a high incidence and significant severity. […] The risk factors analysis must consider, in addition to the specific functionality of each district and muscle architecture, the innervation of the individual muscles that make up the hamstrings. […] The study relating to the muscle interventions analysis involved the comparison between two exercises widely used to eccentrically training: Nordic hamstring and ball leg curl. […] Among the numerous exercises useful for training and the prevention of hamstring injuries, two main categories of exercises can be distinguished, namely dominant hip and dominant knee. […] Ultimately, the layng kick, the nordic and its two variants, were the exercises that made it possible to achieve the highest activations, and allowed the maximum EMG activation at substantially the same angles where this maximum activation was recorded in the sprint, as regards the hip joint.

• #31 Hamstring Injury – Do You Know the Odds and Can You Beat Them?FacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury/

  Hamstring Injury Prevention […] Now that we have looked at the best way to rehabilitate ourselves from a hamstring injury it is probably a good idea to look at how we can attempt to reduce the risk of hamstring injuries occurring in both our training and competition. […] As I mentioned earlier, the role that hamstring flexibility plays within hamstring injuries is controversial. Harting et al. (1996) split military recruits into two groups. Group one conducted hamstring stretches three times per day for a period of 13 weeks. Group two didn’t do any hamstring stretching. Group one significantly increased their hamstring flexibility during the 13-week training period, and also had less hamstring injuries than the group that didn’t do any hamstring stretching. […] The next thing to consider is strength training for the hamstrings. Askling et al. (2002) conducted a study in Swedish soccer players during their pre-season training. One group took part in a hamstring-strengthening programme, and one group didn’t. The hamstring-strengthening group had significant improvements compared to the group that didn’t do the exercises in both hamstring strength (unsurprisingly) and maximum running speed. The hamstring-strengthening group were also significantly less likely to suffer a hamstring injury. These hamstring strengthening exercises should also utilise eccentric movements. Mjolsnes et al. (2004) found that the addition of these types of exercise significantly increased the eccentric torque in the hamstring muscles. Whilst they didn’t directly measure injury prevalence post-training, they proposed that this would reduce the hamstring injury risk as athletes could tolerate the eccentric loading much better. Malliaropoulas et al. (2012) stated that eccentric hamstring exercises were useful as an injury prevention tool as they increased the load that the hamstring could tolerate before it failed as well as increasing the flexibility of the hamstring muscles. When designing a hamstring-strengthening programme, the authors recommended that exercises work both hip extension and knee extension, thus targeting both aspects of hamstring movement. They also recommended using both uni- and bilateral exercises in order to prevent muscle strength asymmetry. Finally, it was proposed that these strengthening exercises should occur at the end of a training session, in order to limit hamstring fatigue, which could increase injury risk if sprinting, were to follow. A final point regarding specific hamstring strengthening exercises is that they should provide a more favourable hamstring:quadricep strength ratio, further reducing the injury risk. Examples of hamstring specific exercise included single leg deadlifts, sliding leg curls, and Nordic hamstrings.

• #32 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  The data is clear that when added to a well-rounded strength and conditioning program it does have a preventative effect. […] Given that hamstring injuries are thought to occur at lengthened positions, the ability to generate (or withstand) high forces in lengthened positions has a strong physiologic rationale as protective against hamstring injuries. […] Strengthening the triceps surae group may be protective of ankle injury and can certainly have performance benefits. […] Aerobic health has also been linked with decreased risk of hamstring injury. […] Developing “cardio” in athletes who play sports predominated by anaerobic processes is often criticized. However, understanding that athletes who are in “better shape” are less likely to get hurt certainly warrants aerobic training during the offseason. […] To best protect yourself and your athletes, take a multifaceted approach and cover all your bases. Your hammies will thank you.

• #33 Hamstring Strains: Treatment and Prevention — Sapphire Physical Therapy | Missoula, MT

  https://www.sapphirephysicaltherapy.com/blog/hamstring-strains-treatment

  We know that a previous hamstring strain can increase our risk for another, so once an athlete has recovered, we can include additional interventions to reduce our risk and maintain our progress. […] Athletes who are in-season, short on time, or dont have access to weight equipment can easily implement Nordic hamstring curls into their routine. Peterson et al found that adhering to the following protocol reduced strain risk by 70-85% in soccer players. […] Aside from the Nordic hamstring exercise, another intervention to help us prevent strains is high speed running. Despite being one of the more common mechanisms of injury, studies have found that consistent high speed running is actually protective against injury as long as we do not suddenly progress our training too quickly. […] Malone et al found that injury risk was increased for athletes who had too little or too much exposure to high speed running. They found that a moderate exposure to higher velocity training was protective. […] By strengthening our hamstrings in lengthened positions with adequate resistance and sprinting frequently, we can address our symptoms, reduce our risk of reinjury, and stay on the pitch.

• #34 Reduce hamstring injury risk by sprinting – Sportsmith

  https://www.sportsmith.co/articles/reduce-hamstring-injury-risk-by-sprinting/

  Many practitioners will aim for a number of sprint exposures per week as a protective factor against hamstring injury. What recommendations would you have for the number of exposures? […] First of all, lets note that sprinting is not the only solution to reduce hamstring injury risk. Our approach is based on the analysis of hamstring injury mechanisms, and since sprinting represents a frequent injury mechanism, we think that it is relevant to include in the injury risk reduction approach. But, of course, this approach should be multifactorial to match the multifactorial nature of hamstring injuries. […] To reduce hamstring injury risk, sprinting exposure is appropriate only if the athlete can manage the strains on the hamstring muscles. […] Our approach is based on the analysis of hamstring injury mechanisms. Sprinting is a frequent injury mechanism, so it seems relevant to include sprinting in the hamstring injury risk reduction approach. […] Coaches should expand their exercise toolbox so hamstring muscles can be prepared for a large range of mechanical demands during sports. Sprinting itself represents such an exercise.

• #35 Hamstring Strains: Treatment and Prevention — Sapphire Physical Therapy | Missoula, MT

  https://www.sapphirephysicaltherapy.com/blog/hamstring-strains-treatment

  We know that a previous hamstring strain can increase our risk for another, so once an athlete has recovered, we can include additional interventions to reduce our risk and maintain our progress. […] Athletes who are in-season, short on time, or dont have access to weight equipment can easily implement Nordic hamstring curls into their routine. Peterson et al found that adhering to the following protocol reduced strain risk by 70-85% in soccer players. […] Aside from the Nordic hamstring exercise, another intervention to help us prevent strains is high speed running. Despite being one of the more common mechanisms of injury, studies have found that consistent high speed running is actually protective against injury as long as we do not suddenly progress our training too quickly. […] Malone et al found that injury risk was increased for athletes who had too little or too much exposure to high speed running. They found that a moderate exposure to higher velocity training was protective. […] By strengthening our hamstrings in lengthened positions with adequate resistance and sprinting frequently, we can address our symptoms, reduce our risk of reinjury, and stay on the pitch.

• #36 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  Not enough exposure to high-speed sprinting increased the likelihood of hamstring injury, but so did too much. There appears to be a sweet spot in the middle that is protective. […] Iron forges iron, and consistent high-speed sprinting forms a robustness against hamstring injury, while doing very little followed by a ton of it increases risk. […] It is well-known that strength training adaptations are joint-angle specific and some exercises strengthen a particular ROM of a movement more than others. […] Higher relative activity of glute and trunk musculature (the muscle groups that prevent anterior pelvic tilt) during flight phase has been negatively associated with hamstring injury risk. […] Lumbopelvic exercises provide the context and physiologic requirements to maintain a neutral pelvis while sprinting.

• #37 Hamstring Injury Prevention

  https://www.playerdata.com/blog/hamstring-injury-prevention

  Overall, using GPS data to monitor training load and identify potential risk factors can effectively prevent hamstring injuries and improve overall athletic performance. […] To prevent hamstring injuries, athletes and coaches should carefully manage the volume and intensity of sprint training and incorporate appropriate recovery periods to allow for adequate muscle recovery and adaptation. […] In addition, exercises that specifically target eccentric hamstring strength, such as Nordic hamstring curls or glute-ham raises, should be included in training programs to help improve strength and reduce the risk of injury. […] There is an indication that by monitoring training volume and incorporating appropriate strengthening exercises, athletes can reduce their risk of hamstring injuries and improve their overall performance.

• #38 How to avoid recurring hamstring injury

  https://www.sports-injury-physio.com/post/how-to-avoid-recurring-hamstring-injury

  Research has also shown that poor trunk muscle stabilisation and control while running can increase the risk of hamstring muscle injury. […] It makes sense that if there is an increased mechanical risk in hamstring injury with sprinting, then the overall risk is increased the more you sprint. […] However, a gradual increase or build up can be beneficial in conditioning the muscle to that load. Gradual conditioning may in fact contribute to a decreased risk of re-injuring your hamstring. […] The evidence on whether tight hamstrings increase your risk of an initial hamstring injury is also not clear. However, poor flexibility in the hamstrings may increase the risk of recurrent strains. […] When you’ve injured your hamstrings once, the risk of a recurring hamstring strain is 2.7 times higher than had you never injured it.

• #39 What You Need to Know About Hamstring Injury and Rehab – University Orthopedics Blog

  https://blog.universityorthopedics.com/what-you-need-to-know-about-hamstring-injury-and-rehab/

  Both the Nordic hamstring and Romanian deadlift exercises should be staples of injury prevention and rehabilitation for hamstrings, based on current evidence and the ability to eccentrically train the hamstrings and improve hamstring to quad ratio. […] Anterior pelvic tilt increases hamstring strain and is a key factor to target for injury prevention and rehabilitation. […] Due to the frequency of hamstring injury during sprinting, injury prevention, and rehabilitation programs should also include sprint training as well as hamstring strengthening exercises with sprint-specificity carryover. […] Lastly, improving the fatigue resistance at the hamstrings is another critical training element to limiting injury risk and fully and effectively rehabilitating hamstring injuries for a return to sport.

• #40 Training to prevent hamstring injuries – Human Kinetics

  https://us.humankinetics.com/blogs/strength-conditioning-fitness/training-to-prevent-hamstring-injuries?srsltid=AfmBOoqISKP9fd8zf41pZeon4X7ioe0KCcVmW0NGLO8mktr0YmnqsA7b

  Statistically, hamstring strains are one of the most common soft tissue injuries in all of sports. […] Its these observations that make me feel that proper training should make hamstring strains an almost preventable injury. […] Multiple studies have cited anterior pelvic tilt as a modifiable risk factor for biceps femoris strains. […] Many training programs focus solely on training the concentric contraction of the hamstrings while often neglecting the development of eccentric strength. […] Failure to adequately prepare the hamstrings to endure high levels of eccentric stress will greatly increase the chances of a hamstring strain. […] The first step in your protocol to preventing and rehabilitating hamstring injuries should be restoring the clients pelvic alignment. […] With this in mind its best to prescribe exercises that will train both of these qualities.

• #41 Learn the right way to prevent hamstring injuries with ProFlex Physical Therapy’s advice on effective stretching and strengthening techniques.

  https://proflexpt.com/blog/hamstring-injury-prevention-stop-worrying-about-stretching-them-death/

  The solution to this instance of tightness, would be working on glute activation and strengthening to decrease the risk of developing hamstring injury. […] The main point here is to try not to focus so much on stretching your hamstrings to prevent injury, but rather try observing other parts of the body to find the source. […] I suggest you and your team look at all sources to help prevent hamstrings injuries from occurring.

• #42 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  Hamstring injuries (HSIs) are common in female athletes and are associated with a lengthy recovery period and a high rate of reinjury. […] HSI rehabilitation and injury prevention guidelines for female athletes must take these differences into account. […] Maneuvers designed to strengthen the gluteal musculature and transverse abdominis can overcome these risk factors. […] Existing literature on hamstring injury prevention shows consistent use of the Nordic Hamstring Exercise and balance exercises may reduce the risk of sustaining an HSI in both males and females, though more studies are needed to ascertain the optimal regimen for injury prevention in the female athlete population specifically. […] Proper prevention and rehabilitation are especially crucial for HSIs because the rate of re-injury is so high.

• #43 Preventing Hamstring Injuries

  https://employhealth.com.au/preventing-hamstring-injuries/

  A recent systematic review by van Dyk and colleagues (2019), concluded that programs which include nordic hamstring exercises can reduce injuries up to 51% in a range of sports and different athletic populations. […] Similarly, exercises which focus on the lower limbs, lower back and pelvic region have also been suggested as part of a hamstring injury prevention program based on the importance of neuromuscular control (the ability to control your lower limb movements) and injury recovery (Heiderscheit et. al, 2010). […] Please remember that it’s important to work with your physiotherapist or health professional around appropriate dosing, setup and other considerations before incorporating this specifically into your routine. […] Hamstring injuries can be debilitating to your athletic endeavours or hobbies, as well as your ability to work. Having a hamstring injury prevention program can be a key tool in keeping you doing the things you want to do. Organisations partnered with Employ Health can make use of proactive onsite services such as early intervention physiotherapy and preventative rehab (Prehab) for their workers who may be at risk of a hamstring injury.

• #44 7 Ways to Prevent Hamstring Strains | City Physiotherapy Adelaide CBD

  https://cityphysiotherapy.com.au/blog/7-ways-to-prevent-hamstring-strains/

  Hamstring Stretching is one of the most important ways to prevent hamstring strains, City Physio can help with assisted stretching sessions and hands-on physiotherapy. […] A proper warm-up for your hamstrings are important in preventing hamstring strains, dynamic stretching before exercise. […] Keeping the muscle strengthened and flexible all year round is essential to hamstring strain prevention. Maintaining a regular exercise and stretching routine will keep the hamstring fit and flexible so the muscle is used to all the conditions that could cause an injury. […] Tight muscles are more easily strained, therefore making sure to keep up your stretching is essential. Stretching the hamstrings as well as other areas of the body that connect to the hamstrings, like the glutes, hips and calf muscles can help protect the hamstring muscles.

• #45 Physiotherapy Hamstring Injury Treatment, Prevention & Rehab Health

  https://rosannaphysio.com.au/physiotherapy-hamstring-injury-treatment-prevention-recovery/

  Effective hamstring injury treatment prevention strategies emphasise proper warm-ups, gradual training intensity increases, and regular stretching to minimise the risk of future hamstring injuries. […] Incorporating preventive strategies into your routine is essential to maintain ideal hamstring health and reduce injury risk: […] Tight hamstrings increase the risk of injury, so dedicating time to stretching before and after physical activities is incredibly beneficial. […] Strength training, including glute bridges, hip thrusts, and Nordic curls, can mitigate the risk of hamstring injuries by balancing strength between the hamstrings and quadriceps. […] Proper rehab management is essential to avoid delays in recovery.

• #46 7 Ways to Prevent Hamstring Strains | City Physiotherapy Adelaide CBD

  https://cityphysiotherapy.com.au/blog/7-ways-to-prevent-hamstring-strains/

  Hamstring Stretching is one of the most important ways to prevent hamstring strains, City Physio can help with assisted stretching sessions and hands-on physiotherapy. […] A proper warm-up for your hamstrings are important in preventing hamstring strains, dynamic stretching before exercise. […] Keeping the muscle strengthened and flexible all year round is essential to hamstring strain prevention. Maintaining a regular exercise and stretching routine will keep the hamstring fit and flexible so the muscle is used to all the conditions that could cause an injury. […] Tight muscles are more easily strained, therefore making sure to keep up your stretching is essential. Stretching the hamstrings as well as other areas of the body that connect to the hamstrings, like the glutes, hips and calf muscles can help protect the hamstring muscles.

• #47 How to avoid recurring hamstring injury

  https://www.sports-injury-physio.com/post/how-to-avoid-recurring-hamstring-injury

  Research has also shown that poor trunk muscle stabilisation and control while running can increase the risk of hamstring muscle injury. […] It makes sense that if there is an increased mechanical risk in hamstring injury with sprinting, then the overall risk is increased the more you sprint. […] However, a gradual increase or build up can be beneficial in conditioning the muscle to that load. Gradual conditioning may in fact contribute to a decreased risk of re-injuring your hamstring. […] The evidence on whether tight hamstrings increase your risk of an initial hamstring injury is also not clear. However, poor flexibility in the hamstrings may increase the risk of recurrent strains. […] When you’ve injured your hamstrings once, the risk of a recurring hamstring strain is 2.7 times higher than had you never injured it.

• #48 Hamstring Injury – Do You Know the Odds and Can You Beat Them?FacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury/

  Finally, care should be taken to ensure that hamstring fatigue is well managed in the athlete. As mentioned earlier, a significant risk factor for hamstring injury is fatigue. Steps should be taken to reduce this fatigue; adequate training loads and recovery, soft tissue therapy, and placement of hamstring dominant exercises toward the end of the training session and training week to name a few.

• #49 How to Prevent a Hamstring Injury | Joshua D. Harris

  https://joshuaharrismd.com/how-to-prevent-a-hamstring-injury/

  Since many hamstring injuries are due to sudden excessive loads, warming up before working out is essential for preventing injuries. […] Muscle fatigue may be a primary cause of hamstring injuries. […] Learning to recognize those signs and pay attention to them can go a long way toward preventing injuries.

• #50 Hamstring Injury Prevention | Exxentric

  https://exxentric.com/how-it-works/applications/rehab/hamstring-injury-prevention/?srsltid=AfmBOoqhQv7_AGbsLZoq-RfMTlMtKljQp1cLfnxIhDsQV9Y7OuDelV5n

  Weakness in the hip extensors during sprinting can cause an increased risk of hamstring injuries and deficits in explosive strength can also increase the risk of injury. […] A large and rapid increase in training during times of increased frequency of matches and tournaments can cause an increased risk of a hamstring tear. By incorporating flywheel training into a strength and conditioning regime, players are able to make welcome strength gains without spending further time on the pitch and in a more efficient manner due to the ability of the kBox and kPulley to deliver higher levels of resistance. […] By using flywheel devices such as the kBox and the kPulley, players are able to perform exercises to improve the explosive strength required for sprinting as well as eccentric loading that can strengthen the hamstrings while lengthening muscle fascicle length, preventing injuries resulting from muscle shortening.

• #51 Hamstring Injury Prevention

  https://www.playerdata.com/blog/hamstring-injury-prevention

  Cross-training plays a vital role in enhancing overall fitness and preventing overuse injuries, such as hamstring strains. […] By diversifying your workout routine to include activities like swimming, cycling, or yoga, you reduce the repetitive strain on your hamstrings, promoting balanced muscle development and improved flexibility. […] Recovery, including rest days, adequate sleep, and active recovery methods, is equally crucial. These strategies allow muscles to repair and strengthen, significantly reducing the risk of injury. Prioritizing rest and recovery enhances performance and ensures longevity in your training endeavors.

• #52 How to Prevent a Hamstring Injury | Joshua D. Harris

  https://joshuaharrismd.com/how-to-prevent-a-hamstring-injury/

  Since many hamstring injuries are due to sudden excessive loads, warming up before working out is essential for preventing injuries. […] Muscle fatigue may be a primary cause of hamstring injuries. […] Learning to recognize those signs and pay attention to them can go a long way toward preventing injuries.

• #53 Top 10 Tips for Preventing Hamstring Injuries | New York, NY

  https://www.orthopedicsurgeonnyc.com/blog/top-10-tips-for-preventing-hamstring-injuries/

  Stay hydrated. Dehydration can increase the risk of muscle cramps and strains. Stay hydrated before, during and after physical activities to keep your muscles functioning optimally. […] Listen to your body. Pay attention to any warning signs or discomfort in your hamstrings. If you feel pain, stop and rest. If the pain persists, seek medical attention before resuming physical activities. […] Seek professional advice. If you need clarification on the proper techniques or precautions to prevent hamstring injuries, seek the counsel of a qualified coach, personal trainer or sports-injury doctor like Dr. Jonathan L. Glashow. […] Integrating these recommendations into your routine can help reduce the risk of hamstring injuries.

• #54 Hamstring Injury Treatment and Prevention | OrthoVirginiaSearch

  https://www.orthovirginia.com/blog/hamstring-injury-treatment-and-prevention/

  Surgery is rarely needed, but if the muscle has pulled free from the pelvis, orthopedic surgery may be necessary for proper healing. […] Obviously, there is no full-proof method of preventing hamstring strains and tears, but regular stretching accompanied by a strength and conditioning regimen can significantly reduce your risk for hamstring injury. […] Justin Dumont, DO, MS, a physical medicine and rehabilitation specialist, states “Many people play sports to stay in shape. However, one of the best ways to prevent a muscle injury such as the pulling of a hamstring is to regularly exercise outside of the sport you play. The better overall shape you are in, the less likely you are to hurt your hamstring.” […] A well-balanced diet and proper hydration are also key to avoiding hamstring injury.

• #55 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  Asymmetries in force production are thought to be contributing factors to hamstring injury. […] The authors tested glute hip extensor and hamstring strength in elite sprinters and followed up with them over a one-year period. […] If asymmetries were present in strength or range-of-motion (ROM), athletes performed extra work on the lagging leg. […] The authors of the Lahti paper introduce the Jurdan test, a novel sprint-specific mobility assessment named after its originator Jurdan Mendiguchia. […] A little extra ROM to add wiggle room and ensure the athlete isn’t hitting end range with each stride is also probably a good thing. […] The kick-back score provides an objective method to track progress in technical improvements and allows coaches to separate athletes into groups of frontside and backside dominant for training purposes.

• #56 Strategic Prevention Program of Hamstring Injuries in Sprinters | IntechOpen

  https://www.intechopen.com/chapters/84322

  The onset of hamstring injuries in elite sprinters was related to hamstring weakness during eccentric contractions across the knee and concentric contractions across the hip. The identification of sprinters with unilateral weakness of the hip extensors and knee flexors may reduce the incidence of hamstring injuries. […] The effective strategic combination of prevention programs, agility, strength, and flexibility could reduce the incidence of hamstring injuries. […] By implementing three hamstring injury programs simultaneously—agility, strength, and flexibility—we can demonstrate their relative effects on injury reduction. Therefore, investigating what program or combination is the most effective is necessary. The combination of prevention programs, agility, strength, and flexibility, reduced the incidences of hamstring injuries. The prevention program was effective in supramaximal running because only a few runs were made due to the fatigued states of the sprinter.

• #57 How to avoid recurring hamstring injury

  https://www.sports-injury-physio.com/post/how-to-avoid-recurring-hamstring-injury

  Hamstring injuries are extremely common, especially in sports involving running. In this article, we explain what puts you more at risk of a hamstring injury or re-injury and what you can do to avoid a hamstring strain. […] Lets start with some of the modifiable risk factors for hamstring strains or, in other words, stuff you can do something about to decrease the risk of it getting injured again. […] If there is a deficit in the endurance or the eccentric strength in the hamstrings, particularly in comparison to the quadriceps (the hamstrings : quads ratio), then there is an increased risk of hamstring muscle injury, as it is easily overwhelmed by the strength of the quadriceps. […] A recent research review showed that returning to running/sport before recovery of full power can also increase your risk of hamstring muscle injury.

• #58 Hamstring Injury Prevention

  https://www.playerdata.com/blog/hamstring-injury-prevention

  Hamstring injuries are a common type of non contact injury in British football, this injury affects the muscles at the back of the thigh. These injuries can range from mild strains to severe tears and can occur during activities that involve running, jumping, or sudden stops. Hamstring injuries can cause pain, swelling, and stiffness in the affected area, leading to difficulty walking or standing. […] In this blog, we’ll delve into the complexities and preventative measures for hamstring injuries. We will discuss: […] Essential prevention techniques, emphasizing the role of GPS data in monitoring training loads. […] GPS data can be used to prevent hamstring injuries by monitoring an athlete’s training load and identifying potential risk factors for injury. By tracking an athlete’s movements and workload using GPS technology, coaches and trainers can monitor the volume and intensity of training sessions.

• #59 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  Asymmetries in force production are thought to be contributing factors to hamstring injury. […] The authors tested glute hip extensor and hamstring strength in elite sprinters and followed up with them over a one-year period. […] If asymmetries were present in strength or range-of-motion (ROM), athletes performed extra work on the lagging leg. […] The authors of the Lahti paper introduce the Jurdan test, a novel sprint-specific mobility assessment named after its originator Jurdan Mendiguchia. […] A little extra ROM to add wiggle room and ensure the athlete isn’t hitting end range with each stride is also probably a good thing. […] The kick-back score provides an objective method to track progress in technical improvements and allows coaches to separate athletes into groups of frontside and backside dominant for training purposes.

• #60 Innovative techniques shed light on hamstring injury in athletes | Stanford Report

  https://news.stanford.edu/stories/2024/10/innovative-techniques-shed-light-on-hamstring-injury-in-athletes

  These findings can improve athlete monitoring to prevent hamstring injuries, Delp said. The vision is to screen athletes with OpenCap, plot them on a standardized curve, and see whos at risk and whos not, he added. This could be a valuable tool across various sports where hamstring injuries are common.

• #61 How to Prevent a Hamstring Injury | Joshua D. Harris

  https://joshuaharrismd.com/how-to-prevent-a-hamstring-injury/

  Since many hamstring injuries are due to sudden excessive loads, warming up before working out is essential for preventing injuries. […] Muscle fatigue may be a primary cause of hamstring injuries. […] Learning to recognize those signs and pay attention to them can go a long way toward preventing injuries.

• #62 Hamstring strain – A guide to prevention and management – Epworth Sports + Exercise Medicine Group

  https://sportsmed.epworth.com.au/hamstring-strain-guide-prevention-management/

  One of the most common injuries in sport is the hamstring strain, as the hamstring muscles are very susceptible to tears and strains. […] The major cause of hamstring injuries originates from an imbalance between the quadriceps muscle and the hamstring muscles (located at the front and back of the thigh respectively). […] Proven risk factors: Previous hamstring injury, Increasing age of player, Sudden change in direction (acceleration or deceleration). […] Prevention: Completing a thorough general body warm up, which includes sport-specific muscle stretching as well as sport specific skill drills. Including appropriate speed work in training programs so the hamstring muscles are capable of sustaining high acceleration forces. Maintaining high levels of cardiovascular fitness and muscular endurance to prevent fatigue. Stretching and cooling down after every training session and competition. Including stretching and strengthening exercises in weekly training programs. Undertaking training prior to competition to ensure readiness to play. Gradually increasing the intensity and duration of training. Allowing adequate recovery time between workouts or training sessions. Wearing the right protective equipment including footwear. Checking the sporting environment for hazards. Drinking water before, during and after play. Avoiding activities that cause pain. If pain does occur, discontinuing the activity immediately and commencing RICER.

• #63 Top 10 Tips for Preventing Hamstring Injuries | New York, NY

  https://www.orthopedicsurgeonnyc.com/blog/top-10-tips-for-preventing-hamstring-injuries/

  Use proper technique. Maintaining good form and appropriately executing moves is crucial to avoid unnecessary strain on your hamstrings. […] Gradually increase the duration and intensity. Avoid sudden increases in the intensity or duration of physical activities, as this can strain your hamstrings excessively. Instead, steadily increase the intensity or duration of your workouts to allow your muscles to adapt. […] Wear appropriate footwear. Footwear should provide adequate support and cushioning to reduce the risk of hamstring injuries. Choose shoes that fit correctly and are designed for the specific activity you are engaging in. […] Take breaks. Avoid overdoing physical activities and give your hamstrings adequate time to rest and recover. Taking breaks and incorporating rest days into your routine can help prevent overuse injuries.

• #64 Prevention And Treatment Of Hamstring Strains – Mend Colorado

  https://www.mendcolorado.com/physical-therapy-blog/2024/5/6/prevention-and-treatment-of-hamstring-strains/

  Hamstring overuse and acute injuries are common among runners at all levels, particularly those who engage in sprinting. […] Numerous studies have investigated the effect of eccentric hamstring strengthening on reducing the likelihood of hamstring injury. One study demonstrated a 51% reduction in hamstring strains in soccer teams that included Nordic hamstring curls in their conditioning program. […] Injury prevention exercise programs should include a dynamic warm up, dynamic muscle stretching, sport specific movements, and lower body strengthening. […] Athletes should aim to perform these exercises 3-4 sets of 6-12 reps, 2-3 days/week.

• #65 How to Prevent Hamstring Strains – [P]rehab

  https://theprehabguys.com/how-to-prevent-hamstring-strains/

  Hamstring strains are one of the most frustrating injuries you can endure. Why? They linger. And worse, they often come back. […] This article will discuss some key strategies and exercises to prevent hamstring strains. […] The knowledge that hamstring injuries most often occur this way informed our strategies for preventing them. Let’s dive into some crucial exercises to make sure those hamstring are strong to take on any movement thrown at them! […] Eccentric hamstring strength exercises are the foundation of preventing hamstring strains and there is one exercise that is the king: The Nordic Hamstring Curl. […] The research is unequivocal: if you want to prevent hamstring strains the Nordic Hamstring Curl MUST be a part of your weekly routine. […] The Nordic Hamstring Curl works because it exposes your hamstrings to high eccentric loads, allowing them to be strengthened in a lengthening position.

• #66 Methodology and exercises to reduce the hamstring injury risk: from literature knowledges to the field – MedCrave online

  https://medcraveonline.com/MOJSM/methodology-and-exercises-to-reduce-the-hamstring-injury-risk-from-literature-knowledges-to-the-field.html

  The matrix proposed by the cited Authors highlights that hamstring accidents have a high incidence and significant severity. […] The risk factors analysis must consider, in addition to the specific functionality of each district and muscle architecture, the innervation of the individual muscles that make up the hamstrings. […] The study relating to the muscle interventions analysis involved the comparison between two exercises widely used to eccentrically training: Nordic hamstring and ball leg curl. […] Among the numerous exercises useful for training and the prevention of hamstring injuries, two main categories of exercises can be distinguished, namely dominant hip and dominant knee. […] Ultimately, the layng kick, the nordic and its two variants, were the exercises that made it possible to achieve the highest activations, and allowed the maximum EMG activation at substantially the same angles where this maximum activation was recorded in the sprint, as regards the hip joint.

• #67 Hamstring Injury – Do You Know the Odds and Can You Beat Them?FacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury/

  Hamstring Injury Prevention […] Now that we have looked at the best way to rehabilitate ourselves from a hamstring injury it is probably a good idea to look at how we can attempt to reduce the risk of hamstring injuries occurring in both our training and competition. […] As I mentioned earlier, the role that hamstring flexibility plays within hamstring injuries is controversial. Harting et al. (1996) split military recruits into two groups. Group one conducted hamstring stretches three times per day for a period of 13 weeks. Group two didn’t do any hamstring stretching. Group one significantly increased their hamstring flexibility during the 13-week training period, and also had less hamstring injuries than the group that didn’t do any hamstring stretching. […] The next thing to consider is strength training for the hamstrings. Askling et al. (2002) conducted a study in Swedish soccer players during their pre-season training. One group took part in a hamstring-strengthening programme, and one group didn’t. The hamstring-strengthening group had significant improvements compared to the group that didn’t do the exercises in both hamstring strength (unsurprisingly) and maximum running speed. The hamstring-strengthening group were also significantly less likely to suffer a hamstring injury. These hamstring strengthening exercises should also utilise eccentric movements. Mjolsnes et al. (2004) found that the addition of these types of exercise significantly increased the eccentric torque in the hamstring muscles. Whilst they didn’t directly measure injury prevalence post-training, they proposed that this would reduce the hamstring injury risk as athletes could tolerate the eccentric loading much better. Malliaropoulas et al. (2012) stated that eccentric hamstring exercises were useful as an injury prevention tool as they increased the load that the hamstring could tolerate before it failed as well as increasing the flexibility of the hamstring muscles. When designing a hamstring-strengthening programme, the authors recommended that exercises work both hip extension and knee extension, thus targeting both aspects of hamstring movement. They also recommended using both uni- and bilateral exercises in order to prevent muscle strength asymmetry. Finally, it was proposed that these strengthening exercises should occur at the end of a training session, in order to limit hamstring fatigue, which could increase injury risk if sprinting, were to follow. A final point regarding specific hamstring strengthening exercises is that they should provide a more favourable hamstring:quadricep strength ratio, further reducing the injury risk. Examples of hamstring specific exercise included single leg deadlifts, sliding leg curls, and Nordic hamstrings.

• #68 Effective Hamstring Injury Prevention Program | Physio Oakville Burlington

  https://www.sheddonphysio.com/the-most-effective-hamstring-injury-prevention-program/?srsltid=AfmBOorCkXgwGwvjlmmoMaxV13FIgvPAxpYrTz_Z–48uu8P75ujk9bD

  We strongly encourage all athletes to add the Nordic Hamstring Exercise to their strengthening regime. However, it shouldn’t be the only hamstring exercise you do. […] The most effective hamstring injury prevention program should focus on targeting all the hamstring muscles with both knee and hip dominant movements. Strengthening exercises should be completed 2x/week.

• #69 Prevention And Treatment Of Hamstring Strains – Mend Colorado

  https://www.mendcolorado.com/physical-therapy-blog/2024/5/6/prevention-and-treatment-of-hamstring-strains/

  Hamstring overuse and acute injuries are common among runners at all levels, particularly those who engage in sprinting. […] Numerous studies have investigated the effect of eccentric hamstring strengthening on reducing the likelihood of hamstring injury. One study demonstrated a 51% reduction in hamstring strains in soccer teams that included Nordic hamstring curls in their conditioning program. […] Injury prevention exercise programs should include a dynamic warm up, dynamic muscle stretching, sport specific movements, and lower body strengthening. […] Athletes should aim to perform these exercises 3-4 sets of 6-12 reps, 2-3 days/week.

• #70 How to Prevent Hamstring Strains – [P]rehab

  https://theprehabguys.com/how-to-prevent-hamstring-strains/

  While no one exercise is cited as often as the Nordic Hamstring Curl: eccentric strength exercises of all sorts are the cornerstones of successful prevention programs. […] An ounce of prevention is worth a pound of cure. The best way to deal with hamstring strains is to avoid them in the first place. The gold standard for doing that is eccentric strengthening exercises of your hamstrings, most specifically the Nordic Hamstring Curl. Performing this multiple times a week can reduce your risk of injury by 51%! […] Finally, training for your specific sport: working on the intensity and energy system that is required and focusing on the specific types of neuromuscular control you need to be successful will also reduce your risk of injury and keep you playing longer.

• #71 Reduce hamstring injury risk by sprinting – Sportsmith

  https://www.sportsmith.co/articles/reduce-hamstring-injury-risk-by-sprinting/

  Many practitioners will aim for a number of sprint exposures per week as a protective factor against hamstring injury. What recommendations would you have for the number of exposures? […] First of all, lets note that sprinting is not the only solution to reduce hamstring injury risk. Our approach is based on the analysis of hamstring injury mechanisms, and since sprinting represents a frequent injury mechanism, we think that it is relevant to include in the injury risk reduction approach. But, of course, this approach should be multifactorial to match the multifactorial nature of hamstring injuries. […] To reduce hamstring injury risk, sprinting exposure is appropriate only if the athlete can manage the strains on the hamstring muscles. […] Our approach is based on the analysis of hamstring injury mechanisms. Sprinting is a frequent injury mechanism, so it seems relevant to include sprinting in the hamstring injury risk reduction approach. […] Coaches should expand their exercise toolbox so hamstring muscles can be prepared for a large range of mechanical demands during sports. Sprinting itself represents such an exercise.

• #72

  https://www.athleticlabacademy.com/blog/better-hamstring-injury-prevention-for-your-athletes

  Hamstring injuries are by far one of the most common injuries in sports, particularly those involving sprinting, jumping, and kicking, with a high probability of re-injury. The mechanism for injury and the means and methods of prevention and rehabilitation is important for every coach to understand. […] One of the greatest risk factors for hamstring injuries is sprinting, with the injuries likely to occur during the terminal swing phase, where the hamstring muscle group encounters the greatest load. […] Research has shown that regularly sprinting actually reduces the likelihood of injury. […] So we need to expose our athletes to max velocity sprinting in training, consistently, to keep them healthy and lower their risk of a hamstring injury. […] While regular exposure to upright sprinting is important, making sure we are building our athletes’ foundational hamstring strength will also aid in the prevention of injury. […] The hamstring requires training in multiple actions and multiple loading schemes. […] Sprinting provides a potent stimulus for hamstring injury reduction. […] Strength work should progress towards eccentric overloads.

• #73 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  Therefore, the purpose of this clinical commentary is to discuss sex-specific anatomic and biomechanical differences of the lumbar, pelvic, and hip regions with the goal of providing guidelines for rehabilitation and injury prevention of HSIs in female athletes. […] Consideration of the sex-specific anatomical and biomechanical features in the lumbopelvic and hip region are necessary when building effective HSI rehabilitation and prevention programs for female athletes. […] Trunk stabilization and agility training have an added benefit to HSI rehabilitation and prevention. […] Neuromuscular training programs have been shown to be effective in the prevention of non-contact ACL injuries in female athletes. […] The Prevent Injury and Enhance Performance (PEP) program specifically utilizes the NHE as their primary exercise for hamstring eccentric strengthening.

• #74 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  The data is clear that when added to a well-rounded strength and conditioning program it does have a preventative effect. […] Given that hamstring injuries are thought to occur at lengthened positions, the ability to generate (or withstand) high forces in lengthened positions has a strong physiologic rationale as protective against hamstring injuries. […] Strengthening the triceps surae group may be protective of ankle injury and can certainly have performance benefits. […] Aerobic health has also been linked with decreased risk of hamstring injury. […] Developing “cardio” in athletes who play sports predominated by anaerobic processes is often criticized. However, understanding that athletes who are in “better shape” are less likely to get hurt certainly warrants aerobic training during the offseason. […] To best protect yourself and your athletes, take a multifaceted approach and cover all your bases. Your hammies will thank you.

• #75 How to avoid recurring hamstring injury

  https://www.sports-injury-physio.com/post/how-to-avoid-recurring-hamstring-injury

  Research has also shown that poor trunk muscle stabilisation and control while running can increase the risk of hamstring muscle injury. […] It makes sense that if there is an increased mechanical risk in hamstring injury with sprinting, then the overall risk is increased the more you sprint. […] However, a gradual increase or build up can be beneficial in conditioning the muscle to that load. Gradual conditioning may in fact contribute to a decreased risk of re-injuring your hamstring. […] The evidence on whether tight hamstrings increase your risk of an initial hamstring injury is also not clear. However, poor flexibility in the hamstrings may increase the risk of recurrent strains. […] When you’ve injured your hamstrings once, the risk of a recurring hamstring strain is 2.7 times higher than had you never injured it.

• #76 Hamstring Injury Prevention – FIT AS A PHYSIO | MOSMAN

  https://www.fitasaphysio.com/hamstring-prehab.html

  Hamstring injuries have the highest recurrence rate of all sports injuries despite the best rehabilitation attempts (Cameron, Adams, Maher, 2003). […] A hamstring injury is a significant risk factor for future hamstring injuries (Gabbe, Bennell, Finch, Wajswelner, Orchard, 2006; Orchard Best, 2002). […] A large-scale randomised controlled trial found a 10-week, progressive exercise program consisting of Nordic curls reduced incidence of hamstring injuries by 70%, and re-injury by 85% (Petersen, Thorborg, Nielsen, Budtz-Jorgensen, Holmich, 2011).

• #77 How To Prevent Hamstring Injuries & Avoid A Hamstring Strain | Kinematics

  https://kinematics.com.au/prevent-hamstring-injury/

  While hamstring injuries are common, they can be prevented with proper care and attention to detail. […] Hamstring injuries are one of the most common injuries that occur in sports and physical activities. […] To prevent hamstring injury reoccurrence, athletes should take several steps. These include: […] Completing a thorough rehabilitation program: Athletes should work with a physical therapist to create and follow a rehabilitation program that focuses on strengthening the hamstring muscles and improving flexibility. […] Maintaining good flexibility and muscle balance: Athletes should incorporate regular stretching and foam rolling into their routines to maintain flexibility and reduce muscle imbalances. […] Proper rest and recovery: Athletes should ensure they are giving their muscles proper rest and recovery time to prevent overuse injuries.

• #78 How To Prevent Hamstring Strains

  https://aidyourhamstring.com/hamstring-strain/hamstring-strain-prevention.php

  Preventing a hamstring injury is better than having to heal one after it happens, unfortunately it is not always possible. However, there are a number of things you can do to keep your hamstrings healthy and strong to reduce the risk of injury or to prevent further damage. […] By strengthening your glutes and stretching your hip flexors before exercising you can reduce the chance of suffering a hamstring injury. […] A regular exercise program that focuses on total body fitness and includes low-impact aerobic activity at least 3 days per week, such as walking, swimming or biking will help to keep you healthy overall and will strengthen your body to prevent against further hamstring injuries. […] Proper treatment will get you back to regular activities sooner, stop your pain, and reduce the risk of future re-injury. […] Once you have suffered one Hamstring injury, there is a very good chance you will suffer another Hamstring injury.

• #79 7 Ways to Prevent Hamstring Strains | City Physiotherapy Adelaide CBD

  https://cityphysiotherapy.com.au/blog/7-ways-to-prevent-hamstring-strains/

  The most common hamstring injury happens when the hamstring is fully extended (stretched) under load and thus contracting, most often this occurs during high-acceleration exercise, so it is important to train under these conditions. […] Warming up the muscle properly before exercise is very important. It will ensure the hamstring is ready for exercise, by increasing elasticity it will decrease the risk that stretching under load will have on injury. […] Imbalances in leg muscles can also increase risk of injury. If your hamstring is the weak link compared to your quadriceps; your quadriceps muscles have more mass and can produce more power than your hamstrings, then you can easily wear out your hamstring before your other muscles. […] Allowing for enough recovery time in between each workout is important when it comes to limiting the effect fatigue can have on hamstring injury. […] Returning to sport too quickly after injury is a major risk factor when it comes to straining the hamstring. A hamstring that has had a previous injury will be significantly more likely to tear. It is important to let the hamstring rest and heal completely before returning to exercise.

• #80 5 Tips for Preventing Hamstring Injuries | Genesis Orthopaedic and Spine

  https://gsamedicine.com/5-tips-for-preventing-hamstring-injuries/

  Another common driver of hamstring injuries is muscle fatigue. […] If your hamstring muscles start to feel achy, heed this warning and dont push them. […] When an adolescent goes through a growth spurt, their bones often grow first, leaving their muscles to catch up. […] To learn more about hamstring injury prevention, please contact our office in Westfield, New Jersey, to set up an appointment.

• #81 Top 10 Tips for Preventing Hamstring Injuries | New York, NY

  https://www.orthopedicsurgeonnyc.com/blog/top-10-tips-for-preventing-hamstring-injuries/

  Use proper technique. Maintaining good form and appropriately executing moves is crucial to avoid unnecessary strain on your hamstrings. […] Gradually increase the duration and intensity. Avoid sudden increases in the intensity or duration of physical activities, as this can strain your hamstrings excessively. Instead, steadily increase the intensity or duration of your workouts to allow your muscles to adapt. […] Wear appropriate footwear. Footwear should provide adequate support and cushioning to reduce the risk of hamstring injuries. Choose shoes that fit correctly and are designed for the specific activity you are engaging in. […] Take breaks. Avoid overdoing physical activities and give your hamstrings adequate time to rest and recover. Taking breaks and incorporating rest days into your routine can help prevent overuse injuries.

• #82 Hamstring Injury Treatment and Prevention | OrthoVirginiaSearch

  https://www.orthovirginia.com/blog/hamstring-injury-treatment-and-prevention/

  Surgery is rarely needed, but if the muscle has pulled free from the pelvis, orthopedic surgery may be necessary for proper healing. […] Obviously, there is no full-proof method of preventing hamstring strains and tears, but regular stretching accompanied by a strength and conditioning regimen can significantly reduce your risk for hamstring injury. […] Justin Dumont, DO, MS, a physical medicine and rehabilitation specialist, states “Many people play sports to stay in shape. However, one of the best ways to prevent a muscle injury such as the pulling of a hamstring is to regularly exercise outside of the sport you play. The better overall shape you are in, the less likely you are to hurt your hamstring.” […] A well-balanced diet and proper hydration are also key to avoiding hamstring injury.

• #83 Top 10 Tips for Preventing Hamstring Injuries | New York, NY

  https://www.orthopedicsurgeonnyc.com/blog/top-10-tips-for-preventing-hamstring-injuries/

  Use proper technique. Maintaining good form and appropriately executing moves is crucial to avoid unnecessary strain on your hamstrings. […] Gradually increase the duration and intensity. Avoid sudden increases in the intensity or duration of physical activities, as this can strain your hamstrings excessively. Instead, steadily increase the intensity or duration of your workouts to allow your muscles to adapt. […] Wear appropriate footwear. Footwear should provide adequate support and cushioning to reduce the risk of hamstring injuries. Choose shoes that fit correctly and are designed for the specific activity you are engaging in. […] Take breaks. Avoid overdoing physical activities and give your hamstrings adequate time to rest and recover. Taking breaks and incorporating rest days into your routine can help prevent overuse injuries.

• #84 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  Therefore, the purpose of this clinical commentary is to discuss sex-specific anatomic and biomechanical differences of the lumbar, pelvic, and hip regions with the goal of providing guidelines for rehabilitation and injury prevention of HSIs in female athletes. […] Consideration of the sex-specific anatomical and biomechanical features in the lumbopelvic and hip region are necessary when building effective HSI rehabilitation and prevention programs for female athletes. […] Trunk stabilization and agility training have an added benefit to HSI rehabilitation and prevention. […] Neuromuscular training programs have been shown to be effective in the prevention of non-contact ACL injuries in female athletes. […] The Prevent Injury and Enhance Performance (PEP) program specifically utilizes the NHE as their primary exercise for hamstring eccentric strengthening.

• #85 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  Hamstring injuries (HSIs) are common in female athletes and are associated with a lengthy recovery period and a high rate of reinjury. […] HSI rehabilitation and injury prevention guidelines for female athletes must take these differences into account. […] Maneuvers designed to strengthen the gluteal musculature and transverse abdominis can overcome these risk factors. […] Existing literature on hamstring injury prevention shows consistent use of the Nordic Hamstring Exercise and balance exercises may reduce the risk of sustaining an HSI in both males and females, though more studies are needed to ascertain the optimal regimen for injury prevention in the female athlete population specifically. […] Proper prevention and rehabilitation are especially crucial for HSIs because the rate of re-injury is so high.

• #86 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  Therefore, the purpose of this clinical commentary is to discuss sex-specific anatomic and biomechanical differences of the lumbar, pelvic, and hip regions with the goal of providing guidelines for rehabilitation and injury prevention of HSIs in female athletes. […] Consideration of the sex-specific anatomical and biomechanical features in the lumbopelvic and hip region are necessary when building effective HSI rehabilitation and prevention programs for female athletes. […] Trunk stabilization and agility training have an added benefit to HSI rehabilitation and prevention. […] Neuromuscular training programs have been shown to be effective in the prevention of non-contact ACL injuries in female athletes. […] The Prevent Injury and Enhance Performance (PEP) program specifically utilizes the NHE as their primary exercise for hamstring eccentric strengthening.

• #87 Hamstring Injury Rehabilitation and Prevention in the Female Athlete | Published in International Journal of Sports Physical Therapy

  https://ijspt.scholasticahq.com/article/38254-hamstring-injury-rehabilitation-and-prevention-in-the-female-athlete

  As sex-specific differences exist in HSI risk factors and rehabilitation, future studies are needed to identify the optimal preventative training program to reduce hamstring injuries in female athletes. […] Effective hamstring injury rehabilitation and prevention programs are crucial considering the significant burden HSIs can place on a female athlete. […] Future comparative studies on the efficacy of sex-specific rehabilitation protocols can help optimize the management and prevention of HSI in female athletes.

• #88 Modern Hamstring Injury Prevention: A Holistic ApproachFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTubeFacebookInstagramTwitterYouTube

  https://simplifaster.com/articles/hamstring-injury-prevention-holistic/

  Gone are the days when a single factor is touted as the holy grail of hamstring injury prevention. Hamstring injuries are multifactorial, meaning strength coaches must take a broad approach to injury prevention. […] A recent paper by Lahti et al. describes a unique, individualized approach to hamstring injury prevention that can be implemented at the team level. […] The protocol calls for all athletes to receive a healthy dose of range of motion, strength, lumbopelvic control, and sprint work, but those who meet the criteria get a double dose compared to those who don’t. […] There is no magic bullet or fancy exercise that vaccinates against hamstring pulls. Instead, there are basic foundational qualities and competencies that should be practiced, maintained, and improved upon throughout the training year.

• #89 Looking into Hamstring Injury Prevention

  https://us.sportsperformancetracking.com/blogs/spt-playbook/looking-into-hamstring-injury-prevention

  Hamstring muscle strains are common injuries in sports that require maximum sprinting, kicking, acceleration, and change of direction. A significant amount of time is lost from competition and training (18 days on average) after a hamstring strain injury which can be devastating for athletes and sport teams. […] According to numerous recent studies, almost two-thirds of hamstring injuries might be prevented by increasing eccentric strength of the hamstring (muscle lengthening). One of the more popularized modalities of eccentric strengthening is the Nordic hamstring exercise. The exercise in some cases has seen athletes reduce their risk of hamstring strains by 51%. […] Holistic hamstring health should involve not just the Nordic hamstring exercise. Instead, strength, running and flexibility training modalities are all important components of any comprehensive hamstring strain injury prevention programmes.

• #90 Innovative techniques shed light on hamstring injury prevention in athletes – Human Performance Alliance at Stanford University

  https://humanperformance.stanford.edu/news/innovative-techniques-shed-light-on-hamstring-injury-prevention-in-athletes/

  The study is published in the Journal of Sport and Health Science. […] “Our findings, along with previous work from our group, highlight the importance of long-term training to induce meaningful adaptations in the hamstrings,” said Max Andrews, first author and a graduate student at the University of Queensland. “While Nordic hamstring exercises are often used by coaches in short blocks, such as 3-4 weeks during pre-season, this may not be enough to induce the necessary adaptations we observed. And consistent training is essential to maintain these muscle changes.” […] These findings can improve athlete monitoring to prevent hamstring injuries, Delp said. “The vision is to screen athletes with OpenCap, plot them on a standardized curve, and see who’s at risk and who’s not,” he added. “This could be a valuable tool across various sports where hamstring injuries are common.”

• #91 The 11+ injury prevention programme decreases rate of hamstring strain injuries in male collegiate soccer players | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/58/13/701

  Knowing that 11+ utilisation decreases the risk of HSI in addition to overall soccer-related injuries, there may be an advantage to using the 11+ compared with prevention programmes that target HSI alone. Teams should emphasise compliance with 11+ to ensure maximal benefit. […] Overall, 11+ decreases the risk of HSI by 63%, but has no effect on recovery times. Importantly, high to MC with the 11+ programme decreased the risk of HSI compared with teams with low compliance. […] The findings confirmed that utilisation of the 11+ decreased the risk of HSI in male collegiate soccer players. However, the 11+ did not reduce missed time from these injuries. Better compliance with the programme optimised the reduction in overall HSI risk. […] One prior study also demonstrated that high compliance (HC) to the 11+ programme resulted in decreased severity of injury and fewer injuries overall. With respect to HSI, HC also resulted in significantly fewer injuries compared with players with low compliance (LC).

• #92 Hamstring injury prevention and implementation : Research Bank

  https://acuresearchbank.acu.edu.au/item/8z5v7/hamstring-injury-prevention-and-implementation

  Currently, effective hamstring injury prevention is primarily based on exercise strategies. The FIFA 11+ is a general strength and conditioning programme that has been shown to reduce injuries in football, including hamstring injuries. Many hamstring injury prevention studies have shown that eccentric hamstring strength training can reduce the risk of sustaining a hamstring injury, with a particular emphasis in the literature on the Nordic hamstring exercise. […] Meticulous planning, a gradual increase of eccentric training loads for each individual athlete and stimulating adherence through knowledge transfer are key components to make hamstring injury prevention work in a practical setting. […] So far, evidence from studies that have investigated stretching and plyometric interventions indicate that these interventions do not seem to be effective at reducing hamstring injuries. Research on other types of preventive strategies, such as running drills, core stability training and sports-specific training, is currently insufficient, and the value of these approaches in hamstring injury prevention remains unclear. This chapter aims to provide a detailed understanding of the available evidence for hamstring injury prevention and the practical considerations around implementing these prevention strategies.

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