Stop Neglecting your Hamstrings!

The impact of the hamstrings on your running performance is extremely important. An area often looked at with both performance and rehabilitation is the Quad/Hamstring ratio. Past research has previously advised the ratio to be app roc 60/40 in favour of the Quadriceps being the stronger. Recent research is now starting to see that the relationship should be closer to 50/50 meaning your hamstrings should be as strong as your quadriceps. But how do we test our hamstrings? I introduce to you the Single Leg Hamstring Bridge Test.

The Single Leg Hamstring Bridge Test assesses the muscular endurance of your hamstrings which is key for preventing hamstring injuries. Research has acknowledged that testing hamstring strength with the hip and knee at functional angles and assessing endurance parameters may be relevant for examining the risk of hamstring injury. in 2013 research from Australia attempted to find a test that identified who would and who wouldn’t injure their hamstrings during sport (Australian Rules Football, in this case).  They had 482 Australian Rules Football players perform the single leg hamstring bridge (SLHB) to failure (supine position, heel on 60cm box with that knee in 20° of flexion). “A score less than 20 is considered poor, 25 average and greater than 30 good. On average, players who sustained a right-sided hamstring injury in this study were close to or below the ‘poor’ level.”

As part of our Running Video Analysis we incorporate the Single Leg Bridge Test. Following the full screening, in accordance with the full test results, an exercise regime is prescribed to correct any of the asymmetries. Click here to find out more about the Running Video Analysis

Is Ankle Mobility effecting your runs??

The effects of injury on a runners training regime are well documented. Possible causes are often linked to asymmetries of the muscles around the knees, hips, spine and shoulders. An area often overlooked by runners is the ankle. Keeping your ankle flexible, however, is key to avoiding injuries like Achilles tendinitis, Calf Strains and Plantar Fasciitis.

As part of our Running assessments, as well as screening the pelvis and spine for asymmetries, we also perform ankle mobility screen and dynamic balance tests such as the Star Excursion Balance Test (SEBT).

The Star Excursion Balance Test (SEBT) is a dynamic test that requires strength, flexibility, and proprioception. It is a measure of dynamic balance that provides a significant challenge to athletes and physically active individuals. The test can be used to assess physical performance, but can also be used to screen deficits in dynamic postural control due to musculoskeletal injuries (e.g. chronic ankle instability), to identify athletes at greater risk for lower extremity injury, as well as during the rehabilitation of orthopedic injuries in healthy active adults.

Following the analysis, incorporating the SEBT, a number of exercises can be prescribed to limit the onset on injury. Click here to book an appointment to have a Running Video Analysis