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Muscle Imbalances: Testing and Training Functional Eccentric Hamstring Strength in Athletic Populations
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Effects of Different Hamstring Eccentric Exercise Programs on Preventing Lower Extremity Injuries: A Systematic
Chenxi Hu1, Zhikun Du1, Mei Tao1
1Department of Chinese Academy of Sport and Health, Beijing Sport University, Beijing 100084, China.
International Journal of Environmental Research and Public Health
|February 11, 2023
Summary
Eccentric training for hamstrings significantly reduces lower limb injuries by 28%, including hamstring and knee injuries. Optimal results are seen with twice-weekly sessions in elite and adult athletes over 21-30 weeks.
Area of Science:
- Sports Medicine
- Biomechanics
- Injury Prevention
Background:
- Lower limb injuries, particularly hamstring and knee injuries, are prevalent in athletes.
- Eccentric training is a targeted approach to strengthen muscles during lengthening.
- Optimizing hamstring eccentric training protocols is crucial for effective injury prevention.
Approach:
- Systematic review and meta-analysis of randomized controlled trials (RCTs) published up to August 20, 2022.
- Searched PubMed, Web of Science, and EMBASE databases for studies on hamstring eccentric training and lower extremity injuries.
- Analyzed data using R.4.21, including subgroup analyses for exercise frequency, duration, and athlete populations.
Key Points:
- A total of 23 RCTs were identified, with 15 (14,721 participants) included in the final meta-analysis.
- Hamstring eccentric training programs reduced overall lower extremity injuries by 28%.
- Significant reductions observed in hamstring injury rates (46%) and knee injury rates (34%).
Conclusions:
- Twice-weekly exercise frequency demonstrated the most significant injury reduction.
- An exercise duration of 21-30 weeks was most effective for injury prevention.
- Elite athletes and amateur adults showed greater benefits compared to adolescents.
