Question:
I have just started getting back into running because I want to get fit for the new season after having the summer off.
It all started well and I had no problems, but as soon as I started doing shorter sharper drills I pulled my hamstring.  This isn’t something that is new for me, its beginning to become a recurrent problem.  I was wondering what your thought were as to why this is happening and if there is anything I can do to prevent this keep happening to me, I don’t want to start the season constantly worrying the if I sprint my hamstring will go.

Answer:
Recurrent hamstring ‘pulls’ can be very complicated in there cause but equally they can be very simple to resolve.  It is however important that you find out the cause of the problem rather than just waiting for the pain to disappear and carrying on as normal.  Without fully assessing you it is impossible for me to tell you what the source of the problem is, however I can give you some of the more common underlying factors of this type of injury:

Flexibility:  This is something that typically we all lack.  The ideal range for hamstring flexibility is approximately 90o, that is, if you were to lie on your back, you could raise the foot up towards the ceiling keeping your leg straight, foot relaxed.  The only stretch you should feel is in the hamstring (back of thigh). Things to be aware of during this test is that your other leg stays straight and flat on the floor and that your back does not arch.  You should compare this on both sides.  It is important that both sides are of equal length, yes I would like you to have ideal flexibility but sometimes this is unrealistic, but you must have equal flexibility from side to side.  If you do not, this could very possibly alter your running style and therefore place extra strain on the tight side and has the possibility of causing your injury.

Under active Gluts:  Firstly your Gluts are the muscles in your bottom, there are 3 of them (Gluteus maximus, Gluteus Medius, and Gluteus Minimus).  Glut. max. is the most powerful of the three and can have an effect on the stressed placed on the hamstrings.  This is due to the fact that they have similar actions at the hip joint, both play a part in extending the hip (taking it backwards) which obviously is very forceful in the running action to propel you forward.  If this muscle is under active (in other words doesn’t work hard or fast enough) then there is going to be extra emphasis placed on the hamstring to work harder to compensate and can therefore cause repetitive injury.  A basic exercise to help with Gluts activity is the bridge. Make sure you don’t feel this exercise in your hamstrings, if you do move your feet closer to your bottom to relax the hamstrings and force the Gluts to work.

Core stability:  A buzz word in the fitness injury at the moment, but something that is vital if you are to perform optimally and stay injury free.  The core is the area around your body at stomach level, it is a cylinder, not just stomach and back but the muscles that wrap around the body as well as the diaphragm above and pelvic floor below.  In this case if you have poor core stability then the pelvis will not be stable, this is important because the hamstrings attach to the back of the pelvis.  Therefore the hamstrings will not have a stable base to work from and will in turn try to act as stabilisers for the pelvis as well as trying to create the explosive movement that you want to play football.  Unfortunately Core Stability is far beyond the scope of this of the article.

Posture:  Poor posture is a cause worth considering.  If you have poor posture then uneven stresses will be placed on your body not only when it is working but all day everyday.  Ideal posture is basically the position from which the body works and moves most effectively.  Therefore if you are starting off from a weakened position then it is going to be very difficult for you to play to you optimum and may leave you open to injury.

These are just some of the more common factors that could result in a recurrent hamstrings injury, however there are many more that are specific to individuals.  As this is a problem that is persistently bothering you I strongly recommend that you get it looked at by the relevant sports injury professional/Chartered Physiotherapist.  In the mean time if the pain has come on again very recently then make sure that you follow the PRICE principle.