Football Hamstring Injury: The Ultimate Guide
- Player Scout
- 24 de out. de 2016
- 5 min de leitura
Trago aos amigos uma matéria do site Player Scout que fala sobre um problema muito recorrente em diversos clubes em diferentes níveis. A matéria fala sobre as lesões dos isquiotibiais, o grupo muscular que a faz a flexão do joelho. O texto mostra dados sobre a anatomia dos músculos e suas características, fala sobre os sintomas dos diferentes níveis da lesão e tempo de recuperação correspondente, principais causas deste tipo de lesão e algumas formas de prevenção. Assim como outros dados interessante que podem nos ajudar a manter nosso jogadores livres, ou pelo diminuir muito a incidência desse grande problema, que pode atingir té 6 jogadores dentro de um universo de 25 atletas que compõem um grupo.
Acredito que com pequenos cuidados, e alguns trabalhos direcionados para harmonia do movimento podemos evitar esse tipo de ocorrência em nossos atletas.
Football Hamstring Injury:
The Ultimate Guide
A baixo segue alguns pontos do texto publicado no site Player Scout (clique nas imagens para ter acesso ao site)
Symptoms of a Pulled Hamstring (Hamstring Injury)
If you’ve ever had the misfortune of a hamstring tear, you know about the excruciating pain it can cause. But some minor hamstring injuries may go unnoticed.
With a minor hamstring strain you may feel some slight discomfort. However, a severe hamstring pull will cause a lot of pain and you may even struggle to stand or walk. There are different symptoms depending on how severe the injury to the muscle or tendon.
The following grading system can identity the severity of the hamstring injury:
Grade 1 Hamstring Injury (Mild Pain)
Often caused as a result of overstretching the muscle or tendons. You may feel a slight ache or pull in the back of the thigh. Pain may not appear until you have stopped playing football. And often a player cannot remember when the injury occurred. In most cases you will not have any loss in flexibility or muscular strength. There will be an increase in tightness throughout the muscle whilst stretching. You may feel a sensations of pain when sitting on the damaged area, or walking up or down stairs.
Grade 1 hamstring injuries will have little or no swelling. They will also not affect a player’s walking patterns. Weight bearing activities may have slight discomfort depending on how severe the injury is.
Grade 2 Hamstring Injury (Moderate Pain)
This type of hamstring injury is caused as a result of a partial tear in the hamstring muscle. Players will feel a sharp immediate pain just below the glutes at time of injury.
The area will be sore to touch and pain will intensify when contracting the muscle or stretching the leg. During a grade two hamstring injury, flexibility and muscular strength in reduced. You may also struggle to walk without limping and experience sudden twinges during activity. It can be hard to fully straighten the knee and also bending the knee against resistance can be painful. Within a week of the injury, the bleeding in the tissue may cause a large bruise below the affected area.
Grade 3 Hamstring Injury (Severe Pain)
This the most severe grade and is a result of a complete rupture of the hamstring muscle. You may see a large lump of muscle tissue directly above the position of the tear. The player will feel a sudden sharp pain on the back of the thigh. Along with a loud pop as the muscle ruptures. This will cause the player to leave the field of play immediately. Grade 3 symptoms are similar to grade 2, just more severe. This type of hamstring injury makes it impossible to walk or move the leg without pain. Again, as with the grade 2 hamstring injury a large bruise will appear within 2-3 days. Depending on the severity of the rupture, a player may need a surgical repair to fix the injury.
Hamstring muscle and tendon strains will cause swelling and inflammation around the injured area. Blood may also cause bruising behind the knee and calf areas as a result.
Main Causes of a Hamstring Injury in football
There are many factors that may cause a player to suffer from a hamstring injury. Below are some of the most common causes:
Muscle overload is the single most common cause for a pulled hamstring. This occurs when the muscles are at full stretch and a sudden load pushes the muscle passed it capabilities. These strains can also happen when the muscles contracts as it lengthens or shortens. This is known as an eccentric contraction. When a football player sprints, the muscles performs eccentric contractions. The load leg pushes off the grass to move forward, and the leg is straightened. This lengthened hamstrings is loaded with body weight and force needed to move forward. The combination of load and force can overload the muscle causes it to strain or rupture.
The tightness of a player’s hamstring can cause injury. Especially at the top level. Tightness in the muscles will increase the chance of hamstring pulls and strains.
A muscular imbalance is another major cause of hamstring injury in football players. When one group of muscles is stronger than the opposing group of muscles, this imbalance can lead to a strain. This happens in the hamstring area, as the quadriceps (front of thigh) are usually a lot more powerful. Hamstrings also fatigue faster than the quadriceps during sprinting in football . This can result in a tear or strain.
Weak Muscles. Poorly conditioned muscles will strain due to not being able to withstand the stress put on them. As a muscle fatigue is its ability to absorb energy decreases. Making it more susceptible to injury.
Age plays a big part in football hamstring injuries. Football players aged 12-18 are prone to tears and ruptures. Because their muscles and bones grow at different rates. This causing an imbalance in the skeletal and muscular systems. Teenage muscles may grow slower than their bones. Meaning the bones will pull on the smaller tighter muscles. So any sudden movement, stretch, jump or load can rip the connective muscles from the bone.
Poor warm ups and stretching routine mean the muscles are not prepared for work. This causes them to buckle under the pressure of load, lengthening and force.
Main causes of Hamstring injuries in football:
Hamstring injury prevention: Foam Roller
The foam roller is a must have for any football player (in fact anyone who plays sport). You should use this magic piece of foam on a daily basis. Rolling before and after football will lengthen the muscle fibers, release knots and increase blood flow. Roll slowly down your hamstring (a rate of one inch per second). When you reach a tight spot, hold on that position for 20-30 seconds, and breathe. This will increase the range of motion and allow for a deeper stretch.
Hamstring injury prevention: Fatigue
Fatigued muscles absorb less energy as non-fatigued muscles. Therefore, understanding the key periods in a game that hamstring injuries occur is very important. This will enable to you play with a slight air of caution, not over stretching and or over exerting your body.
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