You are my sports physiologist

June 16, 2017 9:04 AM

How to prepare hamstrings for sprinting?

In the last 6 months, 5 or 6 days a week, I've done one of:
- run 7-8 miles
- hike 4-10 miles, 500-4000 ft elevation gain
- play tennis
- get on elliptical machine (45 minutes - 1 hour)

I'm in the best shape I've been in 20 years. So I thought I'd try playing soccer, which I haven't done in 20 years. On my 2nd time out, I strained my hamstring.Nothing big, just need to not play soccer for a couple weeks and it should be fine.
I want to return to soccer, but clearly the above exercise has not prepared my hamstrings for the sprinting and jumping that comes with the sport.

What can I do to prepare my hamstrings for this?
I'm thinking what type of exercises can I do, but any ideas, including witchcraft, are welcome.

posted by falsedmitri to Health & Fitness (7 answers total)

Gentle stretching is what you want to do -- make sure you always warm up first. Stretching will prepare your hamstrings and help prevent injury. Personally I think you should add yoga to your mix because it stretches and provides more flexibility for everything -- and is a good counter to the competitive focus of most workouts. But if you just want focused stretches, it is hard to beat these for improved hamstring responsiveness.
posted by bearwife at 9:09 AM on June 16, 2017 [2 favorites]

strengthening everything in your legs. There's a joke among runners about doing leg extensions (that hit the thigh/quad) being what ended their hamstring problems.

Then the usual "ease into it".
posted by k5.user at 9:10 AM on June 16, 2017 [2 favorites]

While the activities outlined above will certainly strengthen muscles such as hamstrings, without a proper warm up routine you are always risking injury - especially when playing a high-intensity sport like soccer.

Most people go through a series of static stretches (e.g. touching toes) before beginning exercise. However, I would strongly recommend you incorporate dynamic stretching into your exercise routine. If you're unfamiliar with the concept, you can read up on dynamic stretching here. Essentially, this type of stretching focuses on loosening up your muscles in accordance with how they will actually be used during exercise (as opposed to static stretching, will targets general tightness).

Dynamic stretching does wonders for injury prevention and, if adopted, will help your hamstrings (as well as the rest of your body) to continue functioning at an optimal level.
posted by Jon Letko at 9:38 AM on June 16, 2017 [2 favorites]

Something else to consider is that tight hip flexors and IT bands may, at times, contribute to your hamstrings feeling tight. I do interval sprints 3-5 times a week and find that my hip flexors and IT band are very prone to tightening up from these sprints. By gently stretching them first, I open up the range of motion throughout my pelvic region - allowing me to get a deeper hamstring stretch after the fact. It also decreases the risk of injury when stretching your hamstrings.
posted by nightrecordings at 10:41 AM on June 16, 2017 [2 favorites]

Anything that hits the posterior chain will do good things for your hamstrings: deadlifts, squats, kettlebell swings. Lift heavy. (Bonus: all of those exercises will benefit your glutes, too,v which will help protect your knees.)
posted by asterix at 7:21 PM on June 16, 2017

Best answer: Massage therapist and runner here. I've treated a few injuries like this.

Stretching on its own does nothing to prevent injury - it's a static activity and 99% of the injuries I treat occur during a (dynamic) activity.

IANYEP, but try this regime (this is not a recipe, look at all the information and create a program for yourself):

1. Perform this bent leg hamstring stretch BUT also slide your heel back towards you, away from you, back towards you several (10 or so) times. Get the muscle used to being under tension right at its end range, but in a controlled amount of tension.

2. The FIFA 11+ program is a good, general conditioning program for soccer/football, involving sprinting and changes of direction. You might also preserve your ACL as well.

Here is one link to the materials.

3. Yoga is OK, (hatha, iyenga are the two styles I'd recommend) but tell your teacher why you're doing it. A mix of long and short poses would be useful - the transitions will teach you a lot about weight transfer and control.

4. Nordic hamstring curls (a component of FIFA 11) are important; the hamstrings slow the lower leg when you're about to place the foot on the ground when sprinting: the hamstrings therefore need to be strong enough to deal with the forces involved with running while still lengthening just before your foot slows down.

5. Sprints themselves: Over a period of weeks, do 5-10 sprints every 2/3 days at gradually increasing intensity/speed. Most hamstring strains occur just before the foot hits the ground (as the hamstrings are slowing the foot down). So, get the body used to the action. Week 1 would be a tiny bit faster than your usual run pace. Week 2...10% faster. If you ever feel your legs are "out of control" or "flicking around" then you're running too fast.

6. Do not neglect the side-to-side/cutting aspects of FIFA11.

Let us know what happens.
posted by flutable at 4:59 AM on June 17, 2017 [2 favorites]

Response by poster: I'll try the dynamic stretching as a warm-up when I return to playing.

I used to do Ashtanga Primary Series regularly. I'll reintroduce that a little bit.

The FIFA 11+ program sounds important, so I 'll give that a go.

Stretching on its own does nothing to prevent injury - it's a static activity and 99% of the injuries I treat occur during a (dynamic) activity.

This is a interesting statement, I don't know what to think. Stretching is static, yes, and maybe it's just a lifetime of being told this, but it seems essential to stretch in order to avoid injury. I understand that the dynamics of the FIFI 11+ also will help, though.

Thanks for all the responses!
posted by falsedmitri at 6:12 PM on June 20, 2017