How Eccentric Training Can Help To Prevent Hamstring Strains
When you injure your hamstrings, it often means you’re left dealing with pain, sidelined from activities, or, in the worst-case scenario, completely immobilized. Hamstring injuries can range from mild strains to severe tears, significantly impacting your ability to perform daily tasks, let alone engage in physical exercise. Understanding the nature of these injuries and the importance of appropriate rehabilitation exercises is crucial for a swift and effective recovery. By focusing on targeted exercises and proper care, you can not only heal more efficiently but also strengthen your hamstrings to prevent future injuries.
Note: Are you an athlete or a weekend warrior living in Oakville or Burlington and you know you do not perform at your peak? Check with our physiotherapists from the Oakville and Burlington physio clinics.
Because most sports involve sprinting, jumping, and kicking, the hamstrings are easily one of the most frequently used AND frequently injured muscle groups–in fact, injury rates in sports have been reported to be between 12-31%.
A hamstring strain is the most common hamstring injury and occurs when it is excessively stretched, leading to muscle fibre damage and disruption in the integrity of the structure. So, how do you protect yourself from the dreaded hamstring strain? Answer: Eccentric Training.
What is Eccentric Training?
Eccentric training means trying to get the muscle fibres to actively lengthen as they contract. It is commonly used in strength training to manipulate the muscle lengthening portion of an exercise, usually by performing that movement in a slow and focused way. Most exercises consist of three phases: concentric, isometric and eccentric. The concentric phase is where the muscle is being shortened or contracted, reaching its peak contraction, usually while working against a resistance load. This phase is followed directly by the isometric phase, in which the muscle is held stationary, usually only for a short time, before going into the eccentric phase.
Eccentric training focuses only on this last phase, in which the muscle is lengthened. By doing it slowly and focusing on the movement, you can make it more challenging.
Eccentric strength training is important for several reasons, especially when it comes to injury prevention and rehabilitation, particularly for muscles like the hamstrings. Here are some key points highlighting its significance:
- Muscle Development and Strength:
- Eccentric exercises involve lengthening the muscle under tension, which promotes greater muscle fiber recruitment and development. This leads to increased overall muscle strength and size.
- Injury Prevention:
- Eccentric training strengthens the muscle-tendon unit, making it more resilient to stress and reducing the risk of injuries. For the hamstrings, this is particularly beneficial because these muscles are often injured during high-speed activities like sprinting.
- Rehabilitation and Recovery:
- Incorporating eccentric exercises in rehabilitation programs helps in the effective recovery from injuries. Eccentric movements stimulate collagen production and tendon remodeling, which are essential for healing and restoring the normal function of the injured muscle.
- Flexibility and Range of Motion:
- Eccentric training can improve flexibility by increasing the muscle’s ability to lengthen under load. This enhances the overall range of motion and functional movement, which is crucial for athletic performance and daily activities.
- Neuromuscular Control:
- Eccentric exercises enhance neuromuscular control and coordination. By performing controlled lengthening movements, the body learns to stabilize and control muscles more effectively, leading to better movement patterns and reduced injury risk.
By incorporating eccentric strength training into your routine, you can build stronger, more resilient muscles, improve your overall athletic performance, and minimize the risk of injury. This approach is particularly valuable for the hamstrings, given their susceptibility to strains and tears.
A study from the University of British Columbia suggests that incorporating exercises that emphasize eccentric contraction of the hamstrings can significantly reduce the incidence of hamstring strains. One such exercise is the “hamstring lowers” (also known as Nordic hamstring curls). In this exercise, you kneel on the floor with your torso upright and perpendicular to the ground. With your feet securely supported, you gradually lower your upper body forward, resisting the movement with your hamstrings until you can no longer control the descent. At that point, you catch yourself with your arms as you reach the floor. This type of eccentric training promotes structural adaptations in the hamstrings, optimizing the angle of peak torque and thus reducing the risk of injury.
Other Hamstring Exercises to Prevent Injuries
Hamstring lowers are excellent eccentric movements to help prevent hamstring injuries. Watch our video here for a few more hamstring exercises to help improve strength and neuromuscular control https://www.youtube.com/watch?v=3CZVmmyIBJ4
Effective Tips for Preventing Hamstring Injuries
Hamstring injuries can be a significant setback, but with a proactive approach, you can reduce the risk and keep your muscles healthy and strong. Here are some practical tips to help you prevent hamstring injuries:
- Incorporate Progressive Overload:
- Gradually increase the intensity and volume of your workouts to build strength and resilience in your hamstrings. Avoid sudden spikes in activity levels.
- Utilize Dynamic Warm-Ups:
- Engage in dynamic stretching routines such as leg swings, high knees, and butt kicks before workouts to enhance muscle elasticity and readiness.
- Perform Eccentric Strength Training:
- Focus on exercises that emphasize eccentric contraction, like Nordic hamstring curls and Romanian deadlifts. These exercises improve muscle strength and length, reducing injury risk.
- Balance Muscle Strength:
- Ensure balanced strength between the hamstrings and their opposing muscle groups, such as the quadriceps and hip flexors, to maintain optimal muscle function and stability.
- Optimize Your Running Mechanics:
- Work on improving your running form and biomechanics. Consider gait analysis and professional coaching to identify and correct any form issues.
- Integrate Plyometric Training:
- Add plyometric exercises like box jumps and single-leg hops to your routine. These explosive movements enhance muscle power and coordination.
- Employ Proprioceptive Training:
- Use balance and stability exercises, such as single-leg stands and wobble board exercises, to improve neuromuscular control and joint stability.
- Ensure Adequate Recovery:
- Prioritize rest and recovery by incorporating active recovery sessions, foam rolling, and massage to alleviate muscle tightness and promote healing.
- Monitor Fatigue Levels:
- Be mindful of signs of overtraining and fatigue. Incorporate rest days and listen to your body to prevent overuse injuries.
By implementing these tips, you can create a comprehensive and effective strategy to keep your hamstrings healthy, strong, and less prone to injury.
If you or someone you know would like to learn more about injury prevention, please don’t hesitate to contact Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.
We are located only 6 min East of Oakville Place and 4 min West of Canlan Ice Sports.
The Burlington physio clinic is located only 6 min north-west of Joseph Brant Hospital and 2 min south-west of Mapleview Shopping Centre, on Plains Rd East.
