Last month, I covered the current evidence behind stretching to prevent a hamstring injury. But what if you have a current hamstring injury?
Would it be a good idea to stretch your hamstring injury, now?
This week, I will be summarizing the latest information to inform you if stretching a current hamstring injury is the advised. That is, I will be covering the current recommendations for using stretching as treatment for a hamstring injury, rather than as a preventive measure that I touched on last month.
I want to clarify that “hamstring injury” refers to BOTH a hamstring strain and proximal hamstring tendinopathy. Read our detailed blog on a hamstring injury to learn about both types.
Okay, let’s begin!
If you have ever had a hamstring injury, has your Physical Therapist or Athletic Trainer ever stretched your hamstrings or instructed you to stretch your hamstring injury yourself?
I am guessing at some point during your recovery, someone either did stretch your hamstring injury or told you to stretch them. That’s because it is VERY commonly accepted as a logical treatment option for a hamstring injury.
But, have you ever asked why they are stretching your hamstring?
I would bet money their answer would go something like, “When I stretch your hamstring injury, I am increasing your hamstring’s ability to move better.”
There is a time and place to stretch your hamstring.
However, despite the common use of stretching to recover from a hamstring injury, there is NOT good evidence to support its use.
In this article, I will elaborate on the current evidence on stretching for a hamstring injury. Topics in this article will include:
Why it is common to stretch your hamstring injury
If you have pulled your hamstring before, then you know it is painful. Suffering from proximal hamstring tendinopathy is also painful.
Well, guess what happens when you are in pain? You can’t move as well!
In other words, the pain that comes with a hamstring injury will make it appear that you have reduced hamstring flexibility.
We all know what to do when you want to increase flexibility. STRETCHING!
In summary, a hamstring injury will result in less flexibility. And in order to improve your flexibility back to normal, you have to stretch your hamstring injury!
This is the thought process behind the use of stretching to treat hamstring injury.
It is simple and makes sense too, which is why it is so common.
In reality though, it is NOT that simple…
Why you should not stretch your hamstring injury
Yes, a hamstring injury will lead to less hamstring flexibility.
Yes, stretching can help flexibility.
BUT, you can’t forget about PAIN. Painful hamstrings make it challenging to accurately assess the movement of your hamstrings.
So, why would I stretch your hamstring injury if I can’t say that you truly have less flexibility?
It’s simple, I shouldn’t.
Instead, let’s review the causes of a hamstring injury that I covered in my previous article.
A hamstring strain most commonly occurs during an eccentric contraction while running [1]. Proximal hamstring tendinopathy results from overuse that leads to disorganized collagen and consequently, a weaker hamstring tendon [2].
So, wouldn’t it make sense to increase the eccentric strength in a hamstring strain? Or rebuild the collagen in proximal hamstring tendinopathy?
Well, let me tell you a little secret. Stretching DOES NOT increase eccentric strength OR rebuild collagen!
To improve eccentric strength, you need to complete exercises that cause an eccentric contraction in the hamstrings. The best way to do that is with the Nordic Hamstring Curl [3]!
To rebuild collagen, heavy slow resistance training is advised [2].
In future blogs, I will go more in depth on a Nordic Hamstring Curl and heavy slow resistance training. That is why you need to click the button below to subscribe!
Closing Thoughts
By reading this article, I hope you feel confident on WHY stretching is thought to NOT help a hamstring injury.
So, I have a challenge for you.
The next time a Physical Therapist or Athletic Trainer goes to stretch your hamstring injury, ask them why! You should now be able to answer, “Why you should not stretch your hamstring injury?” But, can your Physical Therapist or Athletic Trainer?
You should now be able to answer, “Why you should not stretch your hamstring injury?” But, can your Physical Therapist or Athletic Trainer?
Resources
- [1] Opar DA, Williams MD, Shield AJ. Hamstring strain injuries: factors that lead to injury and re-injury. Sports Med. 2012;42(3):209-226. doi:10.2165/11594800-000000000-00000
- [2] Goom TS, Malliaras P, Reiman MP, Purdam CR. Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management. J Orthop Sports Phys Ther. 2016;46(6):483-493. doi:10.2519/jospt.2016.5986
- [3] Bourne MN, Timmins RG, Opar DA, et al. An Evidence-Based Framework for Strengthening Exercises to Prevent Hamstring Injury. Sports Med. 2018;48(2):251-267. doi:10.1007/s40279-017-0796-x
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