We already know that the most common type of injuries in soccer players are hamstring strains. These injuries can mean 2-3 days of recovery or up to 4 months or longer in more complex cases.
We worked on strengthening those muscles last week, so this week we will focus on some mobility and flexibility in order to assist in preventing any hamstring injures during our season.
INCHWORM HAMSTRING STRETCHES
This exercise is ideal to perform during your warm-up. The emphasis for this exercise will be on your posterior chain and core. You can try this before your next training session.
Start in a standing position with feet slightly apart. Hinge from your hips and put your hands on the floor, trying to keep your back and legs as straight as possible. Walk your hands away from your feet until you reach a plank-like position. Then, move your feet toward your hands before returning to the standing position. Repeat this movement 8-10 times based on how stiff or tight you feel each day.
There you go, give it a try and keep working on becoming a better soccer player and stay #dedicatedtodevelopment!
Post brought to you by @healthinfocus and @jemicolta--
Yours in health,
Kurtis Marlow, RMT | Clinic Owner - Health in Focus Sports Injury & Rehab
Did you know that over 40% of injuries in soccer are muscular injuries? It is the most common type of injury, with hamstring being the muscular injury that occurs most often (15-40% of all muscular injuries).
Over the next couple of weeks we will bring you some exercises that you can add to your training routine. This will help to decrease the chances of being injured and missing out on all the fun once we start training outdoors again.
NORDIC HAMSTRING CURL
This exercise has proved to decrease hamstring injuries up to 71% in players, and decreased the risk of re-injury by up to 86%.
Kneel on a soft surface with knees hip-width apart and crossing your arms across your chest. Your partner kneels behind you and with both hands, grips your lower legs just above the ankles while pushing them with their body weight to the ground.
Your body should be completely straight from the head to the knees. slowly lean forwards, trying to hold the position with your hamstrings. When you can no longer hold the position, gently take your weight on your hands, falling into a push-up position.
⦁ Beginner: 1 set (3-5 reps)
⦁ Intermediate: 1 set (7-10 reps)
⦁ Advanced: 1 set (12-15 reps)
There you go! Give it a try and keep working on becoming a better soccer player and stay #DedicatedToDevelopment.
This post was brought to you by @healthinfocus.ygk and @jemicolta