Hamstring Injuries and How to Avoid and Manage Them with Dr. Leo Running Specialist

Mind Body Marathon

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In this episode of the MindBodyMarathon podcast, Dr. Leo Running Specialist discusses hamstring injuries, particularly in relation to runners and athletes in explosive sports like football and soccer. He highlights that hamstring injuries are prevalent but often misunderstood, with many misconceptions circulating about their causes and management.

Dr. Leo explains that hamstring injuries can result from both acute trauma, such as during explosive movements, and chronic overuse, common in runners. He notes that many athletes have retroverted hips and tight hip flexors, which leads them to rely on their hamstrings for movements they should primarily be using their glute max for. This over-reliance can result in strain and injury.

He emphasizes that the hamstrings should primarily guide the leg during running impact rather than being involved in push-off, which is the role of the glutes. Many athletes incorrectly activate their hamstrings during multiple phases of running, leading to fatigue and injury. Dr. Leo argues that rather than strengthening the hamstrings, the focus should be on enhancing glute activation and addressing tight hip flexors.

He critiques traditional rehabilitation approaches, which often involve exercises like hamstring curls that may not effectively address the underlying issues. Instead, he advocates for a different strategy that focuses on disengaging the hamstrings and improving overall hip mechanics to prevent injuries. Dr. Leo encourages athletes and those with hamstring issues to consider this perspective for better recovery and performance.

In this discussion, Dr. Leo addresses common issues related to hamstring injuries in athletes, particularly sprinters and ultra runners. He emphasizes that many hamstring problems stem from an overactive hip flexor, which inhibits glute max activation, causing the hamstrings to take on excessive strain. Dr. Leo compares this to a workplace scenario where an overworked employee (the hamstring) complains due to being overloaded while others (the glutes) remain inactive.

For sprinters, he suggests using devices that trigger point release in the hip flexors to improve glute activation. He notes that during ultra marathons, runners often lean forward, which can lead to high hamstring strain as the hamstrings work harder to stabilize the body. Additionally, he points out that nerve issues can contribute to hamstring pain, advising that tests for nerve glide should be performed to assess potential nerve locking.

High hamstring injuries, often seen in sedentary individuals, can be exacerbated by prolonged sitting, which restricts blood flow to the hamstring tendon. Dr. Leo recommends exercises like glute bridges with external rotation to engage the glutes and relieve pressure on the hamstrings. He stresses the importance of addressing tight hip flexors, activating the glutes, and ensuring the sciatic nerve can slide freely through the hamstring.

Dr. Leo advises against stretching a strained hamstring, as this can worsen the injury. Instead, he recommends gentle, sustained stretches when there is no pain and suggests using techniques like voodoo bands for mobilization. He concludes that hamstrings are often overworked rather than weak, emphasizing the need to focus on proper mechanics and rehabilitation strategies rather than simply strengthening the hamstrings.