Hamstring and Quad Strains

A strain occurs when a muscle or tendon is pulled. Strains can range in severity from a slight tearing of fibers to a complete rupture.

Muscle strains are most commonly overuse injuries that are caused by repetitive movements or activities without adequate rest. Stretching a muscle or tendon beyond its limits or receiving a direct blow can also cause an injury.

Although all muscles are susceptible, quadriceps and hamstring strains are most common among football players. The quadriceps are four muscles located at the front of the thigh that help the knee extend the lower leg, while the four hamstring muscles run along the back of the thigh and assist in knee flexion.

Conditioning

A strain is most likely to occur when a muscle is tired or weak. Football players often suffer strains during training camp and early preseason practices when they are not in top physical condition. Players also find that they are most likely to suffer strains during the later stages of a game, when they are fatigued.

Before practice or a game, be sure to warm up properly. Jogging until you break a light sweat allows the muscles to become looser and more flexible, and helps them respond better to stretching. Stretching should be done before all practices or games.

A comprehensive upper leg stretching program and plyometrics – a routine that alternates weight bearing activities and aerobic exercises – can help you maximize flexibility and avoid injury. Because strong muscles respond better to trauma than weak muscles, a strengthening program that focuses on the upper leg muscles can help prevent injury in the event of contact or muscle hyperextension.

The hamstring and quadriceps muscles are opposing muscle groups, and it is important to maintain a strength balance between them. When one group becomes stronger than the other, it overwhelms the weaker group, causing it to work harder. This over-compensation often leads to a strain.

For more information on Hamstring Strains and Strain Prevention, see:

Hamstring Stretching and Strengthening Exercises

Gear

Padded football pants and hip and thigh pads can help reduce the risk of a muscle injury in the event of a direct blow. As with all equipment, the pads you choose should be properly fitted to your height and weight.

For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.