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HamStrong: Examining hamstring injuries & what we can do to prevent them
Hamstring injuries are a significant issue in sports, costing teams millions each season, particularly in football leagues. Key predictors of injury include age, history of injuries, and poor running mechanics, with sprinting being a major risk factor. Effective prevention strategies involve regular sprinting training, strength building, and focusing on mechanics to enhance hamstring resilience.
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HamStrong: Examining hamstring injuries & what we can do to prevent them
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- 2. Hamstring injuries 2ndmost prevalent in Premier league and cost teams £33M/ $40.5M in the 2018-2019 season (Marsh JLT Specialty)
- 3. Hamstring injuries arethe most likely AFL injury with clubs losing players for an average of 25.2 games in a season in 2018 (AFL Annual Injury Report)
- 4. Injuries cost NFL teamsover $500 million USD per season and hamstring injuries are amongst the most likely (Forbes, 2020)
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- 7. Hamstring Anatomy 3 Primary muscles Balancedfiber type distribution
- 8. Hamstring Anatomy 3 Primary muscles Balancedfiber type distribution Biarticular
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- 12. Age (>25+ =2.5x likelihood) Injury History Injury Predictors (Opar et al., 2012)
- 13. Age (>25+ =2.5x likelihood) Injury History Strength Symmetry Injury Predictors (Opar et al., 2012)
- 14. Age (>25+ =2.5x likelihood) Poor Running Mechanics Injury History Strength Symmetry Injury Predictors (Opar et al., 2012)
- 15. Age (>25+ =2.5x likelihood) Poor Running Mechanics Injury History Strength Symmetry Injury Predictors Eccentric Capacity (Opar et al., 2012)
- 16. Age (>25+ =2.5x likelihood) Poor Running Mechanics Injury History Fatigue Strength Symmetry Injury Predictors Eccentric Capacity (Opar et al., 2012)
- 17. Age (>25+ =2.5x likelihood) Poor Running Mechanics Injury History Fatigue Strength Symmetry Injury Predictors Eccentric Capacity Flexibility (Opar et al., 2012)
- 18. Age (>25+ =2.5x likelihood) Poor Running Mechanics Fatigue Strength Symmetry Injury Predictors Eccentric Capacity Flexibility (Opar et al., 2012)
- 19. Poor Running Mechanics Fatigue StrengthSymmetry Injury Predictors Eccentric Capacity Flexibility (Opar et al., 2012)
- 20. Sprinting is oneof the greatest risk factors for hamstring injuries
- 21. Most hamstring injuriesare likely to occur during terminal swing phase
- 22. Terminal swing placesthe greatest load onthe hamstring muscle group
- 23. Highest load whilelengthening in a biarticular muscle group create a recipe for injury XIANGLIN ET AL., 2017 HAMSTRINGINJURY STRAIN LIKELIHOOD IN SPRINTING
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- 31. How Fast? Running Fast ≠Sprinting Heiderscheitetal.,2007
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- 34. LikelihoodofInjury(%) Number of WeeklyExposures to Maximal Velocity
- 35. Sprinting in trainingreduces injury likelihood as longas exposure is not increased too rapidly or too high
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- 37. • Regular exposureto upright sprinting • Maximal or near maximal velocity • 150-350m of exposure at maximal velocity per week • Focusing on mechanics • Posture • Touchdown position • Swing leg action SPRINTING
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- 46. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration
- 47. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Sub Max Isometric
- 48. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Sub Max Concentric Sub Max Isometric
- 49. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Sub Max Concentric Sub Max Isometric Sub Max Eccentric
- 50. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Top Speed Maximal Sub Max Concentric Sub Max Isometric Sub Max Eccentric
- 51. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Top Speed Maximal Sub Max Concentric Sub Max Isometric Max Isometric Sub Max Eccentric
- 52. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Top Speed Maximal Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric Sub Max Eccentric
- 53. Hamstring Resiliency Speed Strength Length SubMax Upright Acceleration Top Speed Maximal Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric Sub Max Eccentric Max Eccentric
- 54. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric
- 55. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric
- 56. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric Flexion Extension
- 57. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric Flexion ⬇ Lever Extension ⬆ Lever
- 58. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric Flexion ⬇ Lever ⬆ Rep Extension ⬆ Lever ⬇ Rep
- 59. Strength Sub Max Concentric Sub Max Isometric Max Concentric Max Isometric SubMax Eccentric Max Eccentric Flexion ⬇ Lever ⬆ Rep ⬇ Load Extension ⬆ Lever ⬇ Rep ⬆ Load
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- 89. Take Home Points A.The hamstring requires training in multiple actions and multiple loading schemes B. Sprinting provides a potent stimulus for hamstring injury reduction C. Strength work should progress towards eccentric overloads
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