Sam I Am, I Don’t Want to Tear My Ham
Part 3 in the Series: The Kids Are Alright… Working Out
ACL and Hamstring Tears Can Be Prevented Through Specific Exercises
In our last discussion, we focused on the psychological aspect of supporting your child’s journey toward a lifelong commitment to exercise. Now, let’s return to the physical side and explore strategies for preventing hamstring and knee injuries.
Research shows that the strength ratio between the quadriceps (front thigh) and hamstrings (rear thigh) plays a key role in preventing common injuries. When hamstring strength reaches around 80% of quadriceps strength—rather than the typical 50%—hamstring tears are less frequent. As this ratio approaches 100%, the likelihood of an ACL (anterior cruciate ligament) tear significantly decreases. Notably, female athletes are more prone to hamstring injuries, often due to a tendency toward quadriceps dominance.
Here are some important takeaways from both research and clinical experience:
Deadlifts are beneficial but insufficient alone. Since the hamstring muscles cross two joints and are frequently injured during combined movements, incorporating leg-curl-type exercises is recommended.
Injury risks increase during the late swing phase just before the leg touches down. Running drills should emphasize speed and rapid foot placement beneath the hip rather than focusing on increasing stride length. (See Chari Hawkins Videos)
Fatigue is a major factor, as many hamstring injuries occur late in practice or games. Hamstring exercises should be performed with substantial volume and revisited toward the end of workouts to build endurance. For sports like soccer, which are of long duration and require frequent sprints, hydration with electrolytes and carbohydrates is essential.
Nordic exercises (no Viking helmet required!) are highly researched and have shown the best results for preventing and rehabilitating hamstring injuries.
Schedule leg workouts and recovery carefully to avoid heavy sessions close to matches or intense practices.
Dynamic warm-ups should proceed all sporting activities.
For any questions or further guidance, feel free to reach out.
-Dr. Goodbender
Not Me
References:
Rosene JM, Fogarty TD, Mahaffey BL. Isokinetic* Hamstrings:Quadriceps Ratios in Intercollegiate Athletes. J Athl Train. 2001 Dec;36(4):378-383. PMID: 12937479; PMCID: PMC155432.
*isokinetic: machine automatically varies its resistance to allow the same angular velocity to be maintained throughout the range of movement.
Baratta R, Solomonow M, Zhou BH, Letson D, Chuinard R, D'Ambrosia R. Muscular coactivation: the role of the antagonist musculature in maintaining knee stability. Am J Sports Med. 1988;16:113–122. doi: 10.1177/036354658801600205.
Lorenz D, Reiman M. The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. Int J Sports Phys Ther. 2011 Mar;6(1):27-44. PMID: 21655455; PMCID: PMC3105370.
Dr. Goodbender authored Lord O’sis, a children’s graphic novel on back pain prevention
A graphic novel for kids and parents with a “search and find” and tips for reinforcing good posture and body mechanics.
Available on Amazon and Barnes & Noble
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(© Dr. Goodbender, Ergocomical, PA and is available only by written permission. ) Please reach out to us via e-mail for Public Speaking & Consulting
