Muscle Strains & Soft Tissue Injuries
Understanding Muscle Strains & Soft Tissue Injuries
Muscle strains and soft tissue injuries are most likely to occur in sudden acceleration, deceleration or change of direction. The most commonly affected muscles are hamstrings, gastrocnemius, quadriceps and hip adductors.
Classification
Grade 1
Tear in a small number of muscle fibers and local pain with no loss of strength.
Grade 2
Tear in a significant number of muscle fibers with associated pain and swelling. Pain reproduced on muscle contraction.
Grade 3
Complete tear of muscle. Usually occurs at musculotendinous junction.
Hamstring Muscle Sprains
Hamstrings strains usually occur during sprinting and kicking. It occurs when the hamstrings is at maximal activation and almost at the point of peak length. Generally the tears occur in the biceps femoris muscle.
Predisposing Factors
- Flexibility
- Strength
- Lumbo-pelvic stability
- Previous injury
- Age
- Fatigue
- Warm-up
- Fitness level
Management
RICE
Soft tissue release (48 hours following injury)
Massage
Dry needling
Pain free range of motion exercises
Acute Management
Rehabilitation
Rehabilitation after injury must take into account all the factors involved in getting the person back to full safe activity or sport.
Soft Tissue Release
- Massage
- Dry needling
- Myofascial release
Eccentric Muscle Training
Working the muscle in the lengthening phase to promote muscular control.
Concentric Muscle Training
Training the muscle in the shortening phase.
Stretching
Functional Retraining
- Light jogging, running or sprinting
- Small kicks, standing full kick or running kicks
- Running, acceleration/deceleration drills
- Agility training
Core Stability
Pelvic floor and transverse abdominis retraining with Physio Group Exercise training.
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