In this episode of the Pacey Performance Podcast, Nick Court, Johan Lahti, and Matthew Bourne discuss strategies for reducing hamstring injury risk in elite football players, emphasizing the importance of individualized training, eccentric conditioning, and movement mechanics.
Despite advancements, hamstring injuries remain prevalent due to the increasing demands of high-speed running and eccentric contractions in sports. Eccentric training, particularly the Nordic hamstring exercise, has proven effective but remains underutilized due to compliance challenges and limited preseason time. Incorporating exercises like single-leg RDLs, hip extensions, and inertial training can further strengthen hamstrings and reduce injury risk.
Proper sprint mechanics and balanced strength between the iliopsoas and hamstrings are critical. Faulty mechanics, such as excessive backward thigh movement, can increase strain on the hamstrings. A multifactorial approach, combining practical assessments, running kinematics, and targeted exercises, is essential for addressing individual risk factors and improving movement efficiency.
Injury prevention also requires tailoring rehabilitation to each athlete’s needs, using tools like handheld dynamometers and pulley systems to assess hamstring strength and endurance. Movement constraints, joint torque, and muscle-tendon junction adaptations should be considered in rehabilitation plans. Training programs must balance high-speed running exposure, eccentric conditioning, and varied running techniques to enhance stiffness and reduce fatigue-related risks.
The podcast concludes that effective hamstring injury prevention relies on individualized strategies, incorporating both scientific evidence and practical tools, to address the unique demands and risks faced by elite athletes. These approaches ensure improved performance and reduced recurrence rates.
Main talking points:
- Integrate eccentric conditioning
- Tailor injury prevention to individual athlete needs
- Focus on proper sprint mechanics to reduce strain
- Strengthen iliopsoas and hamstring balance for stability
- Use single-leg RDLs and hip extensions for strength
- Assess running mechanics to identify risk factors
- Incorporate varied running techniques to enhance movement
- Monitor high-speed running exposure in training programs
- Improve stiffness and control during fatigued states
- Use tools like dynamometers to assess hamstring strength
- Develop structured rehab plans with clear progression
- Address movement efficiency and biomechanics in prevention.
