04/10/2020
Whoever said that exercise was good for you?
For all the Runners and even Footballers, Hockey, Rugby, Netball players etc. out there.
Lockdown has increased the number of people who exercise, which is a great positive!
However, The Amwell Clinic has seen an increase in hamstring (back of the thigh muscle) related issues, from tears to strains which required treatment to assist the repair by Laser, Ultrasound, Electromagnetic Pulsed Shortwave Therapy etc. which in many cases could be avoided.
Incidentally, to assist such an injury and increase the speed for recovery, apply ice to the area as soon after damage as possible (within minutes or the hour ideally).
Then to avoid recurring hamstring issues (or any muscular injury) is to ensure that the muscles are properly conditioned.
I have been told
"I have strengthened my hamstrings by running and weights" or
"I go for long walks so my hamstrings should be fine!"
"I play football and don't need that much Stretching!"
In theory, yes, they will be conditioned up to a point, but maximum efficiency in a muscle is not just reliant upon strength, but the flexibility and elasticity in the muscle. It should be enough to have a little "give" in the muscle for the "spring action", otherwise impact on the ground with hardened logs of wood for legs, can eventually cause trauma to the muscle.
How can you heal yourself?
Simple Hamstring stretch below. Not just for when you are exercising, but if conditioned from almost daily routine, any stretches before activity will activate quicker.
Even in football, one of the most common injuries?......... You guessed it Hamstrings.
How? - As the weather gets cooler, muscles contract, then an opportunity for a slide tackle which extends the tight hamstring, or a sudden required sprint with the ball or long kick, followed by a "twang" or or sharp pull.
Simply test out the theory!
3 days stretch, then 1 day recovery day (non stretch day) repeat for 2 weeks.
Hold for 5-8 secs, release, then re-apply
3 x times with further increase in the range (approx 1.5 cm each time). (PNF Stretching).
Obviously, please do not undertake this if you are unsure, or have any contra indications (medical reasons against) doing the stretch without medical advice.
Toby Dutt (The Amwell Clinic, 07989 403245)
