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Get Rid of Stubborn Hamstring Injuries!
Hamstring injuries are common among all athletes, especially athletes speed training. Learn how to heal your injured hamstring with a close look at a sample rehab program and tips on how to prevent these injuries in the future!
Hamstring injuries are a common problem that are, for the most part, avoidable. Like many other injuries, hamstring problems are not 100% preventable, but there are many ways to help reduce the occurrence for your athletes. If hamstring pulls do take place, guidelines for treatment have been added at the end but this does not mean your athletes should seek medical help. A physician should always be consulted first.
Common causes of hamstring knots, strains and tears come from mineral imbalances, muscle imbalances, dehydration, biomechanics problem and over-training. So, right away nutrition comes into play. Eating a proper diet and getting the adequate amount of water each day can reduce the onset of muscular problems. Muscle imbalances (quad/hamstring ratio) are normally what is said to be the biggest problem leading up hamstring injuries, but from experience, this doesn't seem to be the case. With a properly designed program, I have not seen these strength deficits that will lead to hamstring pulls.
Biomechanical issues are a huge reason for hamstring problems. Athletes that seem to break at the hips (anterior pelvic tilt) when they run are going to be prone to hamstring problems. This problem affects hamstring length since the hamstring is attached to the hip and if the hip is anteriorly tilted or rolled forward, the hamstring is going to be in a lengthened position. Now, as the hamstring is needed to be able to handle a rapid and forceful stretch generated by ground contact while the hamstring is also trying to extend the hip, the hamstring that is already in a lengthened position is needed to be able to handle a great deal of tension beyond what is it normally should handle can lead to some serious problems.
An anterior pelvic tilt also changes where their foot contact is in relation to their center of mass (COM). Poor ground contact position out in front of the COM also puts the hamstring at risk for problems. If the athlete's foot is striking done out in front of the COM, this causes a breaking force that will not only slow the athlete down, but create tremendous force on the hamstring. Striking out in front of the COM mass also means that the foot is plantar flexed (toe pointed out). If the toe is pointed, the hamstring works as a knee flexor during recovery and inhibits the swing phase, which causes hamstring fatigue. By keeping the toe up, it reduces hamstring fatigue by using the gastrocnemius as a knee flexor. So, if the toe is pointed and striking way out in front of the COM, the hamstring is getting fatigued earlier and a shearing force is being created on the hamstring during every step.
Over-training is also a common reason for hamstring related problems. For programs that either have too many speed days in a row or are constantly mixing energy systems, they aren't allowing their athletes an adequate amount of recovery time. This can also be seen in programs that have a speed day on one day and on their "recovery" day, they do their heavy CNS lifts. Also watch out for introducing too much volume on recovery days because the body will still be in a fatigued state the following day and if this is a speed day (or heavy CNS day) muscle pulls will be more likely to occur. If an athlete is not well rested and you want those power athletes to create all of this force with their muscles already tired then you are asking for injuries. Proper recovery is the most important aspect of training.
Treatment (again this isn't suppose to replace the guidance from a physician):
Massage
Light stretching (if a knot or if it doesn't aggravate the hamstring)
RICE - Rest, Ice (20 minutes on and off), Compression, Elevation
Ice compress is used to stop the internal bleeding immediately following injury
Do not heat right after hamstring pull - promotes bleeding to the injury site
Do not use aspirin after immediately after injury (promotes additional bleeding to the affected area)
EMS can be used above the injury site to promote blood flow
The day after the injury, one legged work can begin. One leg march and skipping of the uninjured leg are used. Also other exercises can be used as long as the hamstring isn't being actively engaged. After 3 days of total rest, depending on the rate of recovery of a mild strain, we begin to use both legs. Both legs are used for marching, and in the A series (march and skip) for short distances. Speed work is also slowly introduced. Gerard Mach has had success using 10x10 meters to start. Then depending on the recovery time, you can increase the volume and the distance (at 5 meters at a time). The hamstring won't act up until you really open up your stride so do not increase the distance too quickly.
Using this active recovery process instead of just resting completely is used to help alleviate the buildup of scar tissue and the limited accelerations help to maintain and maximize speed without putting too much strain on the hamstring by opening up the stride length.
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Athletes' Acceleration, founded by Latif Thomas and Patrick Beith, combines over 25 years of athletic and coaching experience to bring you the very best in speed development, strength and conditioning programs for coaches and athletes. Get the FREE Complete Speed Training Newsletter now at http://www.athletesacceleration.com.
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(To read any Success Story now, hover your mouse over it to pause the scroll...) "Patrick and Latif, you guys are incredible! The improvements that our athletes have made since you began working with them have truly been impressive. The results were immediate, but the continued progress of the athletes involved in your programs over time has really changed the way we look at speed development and athletic development as a whole. I strongly
recommend that anyone interested in developing faster athletes take a serious listen to everything you have to say. They
will not be disappointed in the results."
"Speed kills. Period. If you want your athletes getting their asses kicked then I highly recommend you stand, pat, and do nothing. But if you're serious about winning then get your hands on a copy of Complete Speed Training© today. Maybe not all of your competition is researching ways to get faster, but you know full-well at least one team is. And if they get their hands on this information first...well, your kids are going to be infor a LONG day when they face them. It's simple: make the investment, get faster, win more."
"I have always thought of Athletes' Acceleration's Performance Staff as teachers instead of as coaches. While working with the staff, there was always an emphasis on understanding the workouts and learning how to become a more efficient runner. I have been able to apply the knowledge I learned from Athletes' Acceleration to other sports I play as well as track at the collegiate level."
"I was fast, but they taught me how to run. Now I know what angle my legs should be, where and how toplant my step. The Athletes' Acceleration Performnace Staff have it down to a science. I knew that the professional runners run differently, I didn't know that I could learn it, but that was the kind of coaching that I'm getting."
"One of the most important benefits that I have experienced with Complete Speed Training is the phone consults with Latif himself. Latif's professionalism and knowledge is unmatched. I have asked and had answered questions regarding specific programs, periodizaton, nutrition, timing protocols (hand held v. FAT), running mechanics and weight training. Never has there been a question that has gone unanswered, he has always made himself available. Our conversations and the program has made me a better, more knowledgeable trainer which in turn has made my athletes more athletic. Complete Speed Training will give you the advantage you are looking for..."
"Athletes' Acceleration's guidance gave me an edge over my competitors both physically and mentally. In addition to implementing the latest methods in sports training, Athletes' Acceleration's Performance Staff motivated me daily and has made me a true student of the sport. After being involved with his program, most of Athletes' Acceleration's athletes show a passion for the sport that is unparalleled in other track programs."
"Well done! I've been meaning to write and compliment you ever since you began your series on designing a training plan. The series on planning is, like everything else you do, great stuff. Keep it coming. I look forward to reading more. It's just so refreshing to read such common sense material written with an emphasis on common terminology. Everything in the newsletter and in the blog is practical and readily understandable for the busy professional who also coaches. And since the Americans seem to be sweeping the Nobel Prizes, what the heck, you've just won the Nobel for heads on straight, downright useful sources of information."
"I am a doctor of physical therapy and a performance enhancement specialist and I truly look forward to reading your blogs each week. It is great to see that there are others out there that perform evidence based programs and have the biology and science to back it up. I see so many coaches and other so called performance trainers that do cookie cutter type speed, agility, quickness type exercises that are not specific to their position or even their sport. Most of the trainers around here just set their athletes up for failure and worst of all injury. I see numerous kids who come into my clinic with overuse injuries or some trainer that has only trained quads and glutes with no respect for the hamstrings, hip strength/stability or even flexibility. Its’ amazing the stories you hear."
"Your Speed Training Newsletter has helped me with training many athletes (kids, adults, collegiates) to become so, so much better athletes. I've read many a articles, books, listened to many so called experts in the performance industry, but with your Complete Speed Training Program and your articles, I really haven't heard much that's more complete that yours."
"As a father and coach of four athletes in multiple sports ranging in age from 10 to 18 and winning scholarships for their hard work and determination. None of this would be possible without the tremendous wealth of information and knowledge you have provided. You have kept my family healthy and happy."
"Your newsletters are top priority for me out of the hundreds of e-mails I receive weekly. I had no idea I could learn so much about speed development at age 49. Your stuff works. It's proven by the stopwatch."
"It amazes me how much I can learn and can directly apply to my own training from these seemingly simple newsletters. The information is always straight forward and logically presented and easy to understand. Thanks so much for your help, I always look forward to reading your newsletter every week."
"I have had the pleasure to speak with Latif Thomas on several occasions, his professionalism and knowledge is amazing. The products that are produced are a valuable tool in developing athletes. Very professional operation. Thanks Again."
"We have been immensly pleased by the articles. It has helped us in training our batch of athletes in India, Mumbai, and let me tell you that the athletes are really showing good performance and have been winning regularly in National level competitions."
"I get all of the credit from my clients that I work with who are interested in improving their athletic performance. The actual truth is that you guys and your science based, practical and effective programing deserve most of the credit. You have provided me with the tools and motivation necessary to provide solid instruction to my clients. A sincere thank you is in
order."
"I have used your newsletter along with your Speed Training Program Set to help my daughter in her track and field career. Your information has helped me see how many coaches out there in the schools really have no training when it comes to coaching these kids, especially in track and field. I have recently shared this information with my brother-in-law who is a
middle school coach (wrestling, football, basketball and track and field) to help improve his kids as well. Great letters with so much information, I learn something from every article!! Keep up the great work!!"
"Thank you for creating such an informative and interesting newsletter.The balance of sports science and personal experience make this an invaluable resource for all coaches who want to stimulate the "Coaching Corner" of their brain. Thanks for making coaching so much more enjoyable and interesting."
"In the mass of internet information out there, I know of no other so completely devoted to the science of moving faster. If you want to improve fitness/strength/muscle tone trawl the internet. If you want to run faster, read on."
"Each time I read the Newsletter I pick up some new information. The information is a reinforcement that what is being done is correct, it also reminds me that there are many ways of getting the results needed."
"This newsletter will keep you informed of the latest in Track/Field training methods and programs from real track coaches who have been in major competitions and worked with some of the top coaches and trainers in the world."
"The information in this newsletter is second to none and has been a great addition in my training tool box. I look forward to many relevant articles in the future."
"Just wanted to thank you for providing such a valuable resource to all of us laymen out here. Your newsletter and blog provide tips, programs and insight that have augmented my personal development and that of my teammates."
"Thanks for providing some great stuff in a great format. In 25 years of training athletes, there is always a source for new information. My athletes and myself look forward to your weekly reports. Keep 'em coming!"
"The information that you provide is just what a parent is looking for. I have great improvement in my daughter. Thank you so much!"
"I really appreciate the info we have received from your letters!You don't have an idea of the impact you have had on my son's baseball training sessions.You should see how his teammates gather around us when we're talking about the tips we get from your reports.MANY THANKS!"
"Wonderful, enlightening information. Recently, I went to a speed and agility class offered by my son's local sports club. I had just completed studying your complete speed training program and reading several articles in the newsletter. Well, I was speaking with the coach who was so impressed with my knowledge that mid way through the class, I was instructing the kids
on mechanics and exercises. I was invited back to lead the class by myself and now I've been requested to set up programs for the entire program. Also, several parents have approached me about working with their kids this summer. I guess I now need information on getting certified and how to run a summer camp. Thanks!"
"Thank you for your quality Newsletter! It is the informative, technical advice like you provide, that enables us athletes to learn, progress and apply methods to our training improving our performance! Carry on with the good work. Thank You!"
"It's excellent and very useful. At times, I would dream that my all fellow Canadian coaches use it to improve their training for the good of their players."
"Awesome stuff! As a strength and conditioning coach working with professional athletes, I highly recommened your newsletter to my athletes and other coaches. You keep the information current and on the cutting edge which is what we need at our level."
"Finally, a source I can turn to for solid advice for both coaching and private training! Keep up the great work!"
"Thank you so much for making this information easily available. I coach a very talented group of girls lacrosse players and we've been able to implement much of your advice to help in our practice planning. It has been a huge asset to the success of our team. There is a shortage of sport-specific information out there for our sport, but this is one resource that we've certainly been able to put to good use! Thank you."
"The information and training techniques from you have been the most impactful resource in helping me carve out a substantial Athletic Performance Enhancement training business in only one year!!!!"
"Gentlemen, I have been able to incorporate some of the exercises and training conepts with our male and female soccer athletes of all ages (8-18) with amazing results. We have noticed a significant positive difference in both the speed and ease of movement in some of our "lead footed" players. Your information is helpful regardless of the sport played."
"I enjoy the very informative articles, tips and myths about speed. It has really expanded my knowledge about this fascinating subject. I share the your info. with other strength coaches, athletes and parents of athletes...they eat it up."
"I cannot imagine my work as a track coach without your letter anymore."
"I am always waiting for the next issue to arrive with a sense of anticipation and excitement. You Guys are doing a great job that crosses all borders and boundaries. It does make a difference and it is appreciated. Keep up the good work."
"I look forward to each newsletter with great enthusiasm. You give me straightforward instant activities to put to use with both my students and athletes!"
"I continue to appreciate and use the excellent speed training material you publish. I have a lot of it with me at my soccer practises."
"Thank you for the valuable information as it has made me a much better soccer player and allowed me to compete at a top Division I soccer program. This program has helped me tremendously and I cannot wait to apply it to our spring soccer season!"
"These emails are excellent. I really enjoy reading them. Up to date and truthful information. I especially enjoyed the documentary that was given. Excellent. Keep up the good stuff."
"Love the attention to detail in your letters. The information is not fluff but, is backed by experts in the field and the training sense as it applies to movement in the areas of physiology of exercise and sports. I am always looking to learn more about improving speed and skill and with your letters, I have found useful information."
"Thanks so much for the help that I needed to put me on the right track for my 10 year old daughter. At the last athletic carnival she won age champion against 10 other schools. Her fitness level has jumped and she's enjoying the different drill routines that you offer in your dvd's....speed with you all !!!"
"I love this letter! evertime i read it i gain more knowledge pretaining to speed development. The things i have learned have helped me to improve every aspect of becoming faster and becoming a better athlete. Thank you for your time and effort put towards this great newsletter."
"The cutting-edge training techniques and research have helped me to understand how to run faster. The movtivation that the newsletters give keep me motivated in my training."
"I look forward every week to learning proven concepts in speed enhancement, sport specific workouts and cross training methods. The Complete Speed Training Newsletter never disapoints!"
"I am a tight end in a semi pro league and after reading your articles not only have I learned how to run the correct way, but I also replaced high knees and butt kicks with hill sprints. It's 1 month later and now when we do conditioning sprints at the end of practice I only finish 1 step behind the receivers instead of 3-4!"
"Your newsletter is very well written and concise. Thank you for not filling it up with useless fluff, like so many of your inferior competitors. Keep up the good work."
"You have restored my faith in conditioning when you made the comment that anyone at any "age" can increase speed and agility. I'm not as young as I use to be but love the sports, keeping up, and sometimes surpassing the youth! I have been improving more and more and don't plan on slowing down! Thanks for all the good information in an easy understanding way!"
"Thanks for coming to my rescue. I was asked to coach a summer track program with over 70 kids.I didn't have any equipment or training materials. With the information that I received from your program, I had confidence that we would be able to compete this summer. My 13 year old daughter watched the DVD's and immediately understood what it took to get better. The next week she won the 100 meters by 20 yards. "With perfect form." Thanks, Your a life saver!"
"As a Sports Scientist in South Africa, I am glued to your articles because it gives me an opportunity to grow, develop and inevitable pass on the best and latest of cutting edge performance training to my valuable clients. Thank you guys for all the hard work. Looking forward to more insightful articles."
"Many thanks on A Super Package... My athletes love the variety... Something new every session... The whole programme is quality orientated,not quantity. Now athletes finish training full of anticipation for their next session... Thankfully the days of NO PAIN, NO GAIN are gone thanks to you!!!! Superb Programme!"
"I'm finding the weekly speed training updates very beneficial, training has regained its interest and is much more varied and the players are seeing early results which is fantastic. The level of info supplied is excellant..... keep it coming!!"
"What an invaluable resource!! The Complete Speed Training newsletter provides a huge amount of high-quality information in each edition conveyed in an extremely clear, enjoyable reading style. I have used a lot of the applied information very successfully with my athletes and am I’m in no doubt that it has helped me develop as a strength coach. Keep up the good work!!! Many thanks."
"Last summer i was taking to a student athlete about the about the step over knee action and he did not embrace. About a month ago I shared with his coach via email and two weeks ago I saw him and he was telling me that he was running faster than he's ever run, because his coach shared with him the step over knee action."
"The info has been great and useful. I have been able to apply it to my own training and also to to the athletes I help train. We have had several reacuring hamstring injuries and I am hopefull the change in mechanics that you have pointed out will help several of our runners not only get over these injuries but also get faster."
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