Five common football injuries(5)-Hamstring Strain
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Five common football injuries(5)
The hamstrings are responsible for hip and knee joint movement. During football games, players often have dribbling and sprinting movement. If the players lack warm-up or are inflexible, those muscles will be easily overstretched and finally result in muscle strain. The signs of muscle strain include swelling and haematoma. Apart from decreased flexibility, the injured players will also feel painful when contracting the muscles.
Muscle strains are categorized into 3 grades of severity:
Grade 1: The muscle fibers are slightly overstretched and there is no significant pain.
Grade 2: Nearly half of muscle fibers are torn. The injured players have significant pain and decreased muscle strength and flexibility.
Grade 3: Complete rupture of the muscle which means the muscle belly is torn in 2 parts. The force may induce avulsion bone fracture. Operation is needed to repair the ruptured muscle belly.
After getting injured, players should stop any training. Ice is good for reducing the swelling and pain. Also, electrotherapy can promote muscle healing.
Rehabilitation exercises are important to enhance the muscle flexibility and strength which preventing recurrent muscle strain. Usually, players can start with isometric muscle strengthening such as bridging to prevent muscle waste. Hamstrings stretching should be performed in pain free range to maintain the muscle flexibility.
Lack of muscle recovery after exercise is one of risk factors of hamstring strain. In addition to stretching, the player can also use the foam roller to directly press the hamstrings releasing the muscle tension.
Besides, the Kinesio tape is suggested to apply on strained hamstrings to promote blood circulation which can facilitate muscle healing.
Stretching of Hamstrings muscle
Using foam roller for muscle relaxation
Hamstrings curl with theraband