Possible Diagnosis: Hamstring Strain/Tear

Symptoms

• Sharp pain in the back of the thigh, often felt during sprinting or explosive movements.

• Sudden pain, followed by swelling and possible bruising in the affected area.

• Difficulty extending the leg or bending at the knee, especially at high speeds.

Causes

Hamstring strains are common among track and field athletes, particularly sprinters and jumpers. The injury typically occurs during the late swing phase of running when the hamstring is lengthening while contracting eccentrically to decelerate the leg.

• Eccentric contraction: The muscle lengthens under tension, making it more susceptible to tears.

• Fatigue and overuse: Training without adequate recovery increases the risk.

• Lack of flexibility: Tight hamstrings limit range of motion and increase injury risk.

Where It Occurs for Track & Field Athletes

• Common in sprinters and hurdlers due to the high-speed explosive movements required. We’re finding block accelerations are put much higher stress on the hamstring than previously thought as well.

• Long jumpers and triple jumpers also face this risk, especially during takeoff and landing phases.

Rehabilitation Phases

Phase 1 (0-2 weeks)

• Goal: Reduce pain and inflammation, promote healing, and protect the muscle.

• Rest: Avoid any activities that could aggravate the injury.

• Ice: Apply ice for 15-20 minutes every 2-3 hours to reduce swelling.

• Compression: Use an elastic bandage to control swelling.

• Gentle ROM exercises: Start gentle knee flexion/extension without pain. Avoid full hamstring stretches initially.

• Isometric contractions: Light isometric contractions of the hamstring to maintain some muscle activation without straining.

Phase 2 (2-4 weeks)

• Goal: Begin strengthening and introduce light movement.

• Eccentric strengthening: Begin Nordic Hamstring Curls, which have been proven to reduce recurrence rates of hamstring strains .

• Light jogging: After 2-3 weeks, introduce jogging at low speeds.

• Range of motion exercises: Gradually introduce hamstring stretching within a pain-free range.

• Core and hip strengthening: Engage in exercises like glute bridges and single-leg deadlifts to support the pelvis and reduce stress on the hamstring.

Phase 3 (4-6 weeks)

• Goal: Prepare the athlete to return to sport-specific activities.

• Progressive sprint drills: Gradually reintroduce high-speed running, starting with 50% effort and progressing to full speed.

• Plyometrics: Introduce low-level plyometric drills, like bounding and hopping.

• Sport-specific drills: Sprinting, cutting, or any drills that mimic the movements required in competition.

Prevention Tips

1. Eccentric Hamstring Strengthening: Incorporate exercises like Nordic Hamstring Curls into your weekly routine .

2. Warm-Up Routine: Ensure a proper warm-up with dynamic stretches to activate muscles before sprinting or jumping.

3. Core and Glute Strengthening: Weak glutes and core muscles can increase strain on the hamstrings, leading to injury.

Exercise Videos