Whether you are a baseball player, dancer, or even golfer, hamstring strains can make playing impossible. Let’s take a look at hamstring strains and learn why they happen, how to prevent them, and what to do if one occurs.
The hamstring muscles are located on the back of the leg. They originate from the bottom of the pelvis at the Ischial tuberosity (the bone you sit on), run along the back of the leg and attach at the anterior portion of the knee. They not only flex (or bend) the knee, they act like the ACL (anterior cruciate ligament) and help keep the lower leg stable.
Hamstrings are made up from three different muscles, two of which connect to the inside of the leg called the Semimembranosus and Semitendinosus. The other connects to the outside of the leg called the Biceps Femoris. The most common injury to the hamstring occurs at the Biceps Femoris.
No parent or coach wants to hear that a player cannot play during his/her season due to an injury. Worst, is hearing that they are unable to play because of an injury that happened at practice, or even in the backyard. Here are the most frequent mistakes that I have seen over the past 20 years when working with young athletes.
1. PUSHING through PAIN.
We all know that working out can be tough. Muscle pain and soreness are sometimes expected. Unfortunately, by allowing your young athlete to play with an injury or extreme pain in muscles, joints, and bones, their body may compensate with movements that can even cause injury. In 2011, a study in the Medicine & Science in Sports & Exercise showed a significant change of mechanics (adaptations) in runners if they had knee pain. Furthermore, their race times were compromised due to adaptations at the knee and hip. Adaptations are also seen frequently in swimmers with painful shoulders. Studies s...
Just saw a great question from a mom on Facebook, "does anyone have ideas for stocking stuffers for an active 10 year old boy"?
That got me thinking... what toys are out there that can get my own kids to move? Better yet, what toys are out there that can get ALL kids to move?
Here in Oregon it is definitely becoming winter with cold weather and lack of sunlight.
A visit to a local toy store here in town called Piccolo Mondo helped me solve this question.
Enjoy our video on gift ideas for the holidays, including stocking stuffers. Below you will find links to some of the products shown and reviews.
*Follow all safety instructions that are given with the toys!
*There was no compensation from the store or from any of the toy manufacturers, this is truly independent! For more information about some of the toys featured, and reviews that I found online, look at the bottom of the page!
We want to thank Piccolo Mondo Toys for allowing in to film and play with their to...
My 10 year old son plays basketball and he is getting really sore after playing games. He keeps pointing to his heels and even limps sometimes. What is it? He didn't start the game limping.
The Most Common Cause of Heel Pain in kids is....
Sever’s Disease(also known medically as calcaneal apophysitis)
Sever’s disease occurs at the ankle and is the most common cause of heel pain in children age 5-11. This disease was named after Dr. James Warren Sever who first described the disorder in 1912. The pain is caused by inflammation that occurs at the growth plate (called the apophysis) at the heel bone (called the calcaneus). This disorder is irritated by physical activity such as walking, running, and jumping. Sometimes this pain can be so severe that you may see your child start to limp after practice or games. This pain can be worsened by increases in the duration (amount time playing) or the frequency of practices and games.
What are the best exercises to avoid an ankle sprain?
A: Strengthen your feet?
B: Work on your balance?
A study conducted in 2016 researched basketball players for 6 years and found that balance exercises were the variables most connected to avoiding ankle sprains. In another study in 2015, researchers found those who had suffered a previous ankle sprain showed decreased re-injury from the introduction of balance exercises.
Currently, ankle sprains are more predominant in women than men and more frequently found in court sports like volleyball, basketball, and tennis. These sports challenge participants with repetitive cutting activities on surfaces with quick reaction speeds. By adding a simple balance routine to your workouts, you may be able to avoid spraining your ankle.
Another interesting note found in the 2016 study... After the 6 years, ankle taping had decreased from 90...
While practice may make perfect, too much repetition in sports increases the chance of injuries for many youths, according to the U.S. Centers for Disease Control and Prevention (CDC). The CDC says overuse injuries are responsible for nearly half of all sports injuries among middle and high school students. And the modern trend of specializing in one particular sport has caused the number of youth injuries to rise drastically: A 2013 report by the sports medicine department at Loyola University of Chicago stated that “kids are twice as likely to get hurt if they play just one sport as those who play multiple sports.”
Even when young athletes are not playing actual games, they often spend time practicing at sports camps and during private lessons. Children as young as 8 years old are choosing one particular sport, and in many cases, are playing it year-round. And the injuries have begun to mount. For one example, serious elbow and shoulder injuries among youth baseball and soft...
Here are five tips from Robin Bousquet, a senior physical therapist at the Sports Medicine Center for Young Athletes in Walnut Creek:
1 PREPARE FOR YOUR SPORT. Don’t expect the first days of practice to get you in shape; you need to be in shape for the first day of practice. That means cardio-vascular, strength, endurance, and flexibility training.
2 KNOW PROPER TECHNIQUES. Whether it is landing a back handspring, or changing directions during a soccer game, learn the technique that fits your sport.
3 TAKE A BREAK. Make sure you have rest intervals, which decrease injuries and prevent heat illness. The length depends on the sport: longer breaks are needed for high-intensity sports or workouts.
4 YOU ARE WHAT YOU EAT (AND DRINK). Follow the best practices for nutrition and hydration to decrease fatigue, which can lead to injuries.
5 DRESS SMART and wear the right gear. The appropriate gear, such as good shoes and helmets, will protect you from preventable injuries.
Flying across soccer practice fields in the northwest corner of Berkeley, Andrés Jankowski darts among his teammates as precisely as a hummingbird. He tickles the soccer ball with his feet like a magician doing sleight of hand. The sphere is here, it’s there, and then, with a kick, Andrés makes it take flight. You’d never know that two years before, the 14-year-old at Berkeley’s School of the Madeleine had two broken legs, one with a compound fracture. In December 2005, while visiting friends in Concord, Andrés borrowed a Razor scooter. Chased by another boy, and unfamiliar with the roads, Andrés accidentally shot out into traffic on the scooter. A surprised motorist on Clayton Valley Road hit him. By chance, a Concord police officer was there. She stopped traffic, and soon the unconscious Andrés was being airlifted to Children’s Hospital & Research Center Oakland. Andrés’ mother Carmen quickly heard about the accident, first after calls from his friend’s mom, and then with a call from...