Case Study 1: Dylan’s Hamstring Recovery & Injury Prevention Journey
Overview
Dylan, a talented 20-year-old athlete, came to me after suffering from his third hamstring tear in a relatively short career. Given his age and the repeated nature of the injury, it was clear that something beyond just the physical trauma of the tears was contributing to the problem. At such a young age, it’s unusual for an athlete to experience this type of recurring injury, so I decided to take a deeper look into his biomechanics, muscle imbalances, and movement patterns.
Initial Assessment & Discovery
During our initial assessment, it became apparent that Dylan’s anterior and posterior leg muscles were imbalanced, with the muscles on the front (quadriceps and hip flexors) significantly weaker than the posterior muscles (hamstrings and glutes). This imbalance was likely putting excess strain on his hamstrings, particularly when sprinting.
One of the more surprising findings was the weakness in his hip flexors, which weren’t firing properly during his running mechanics. The hip flexors, especially the iliopsoas, are crucial for the initial phase of sprinting, as they assist in lifting the knee and driving the leg forward. When these muscles are weak or underactive, other muscles, like the hamstrings, often compensate, leading to increased tension and vulnerability to injury.
Customized Rehab Plan
We decided to implement an 8-week rehab phase that focused on addressing these imbalances. Since Dylan’s hamstrings were overworked during sprinting due to weak hip flexors, our primary focus was on strengthening and activating the hip flexors. We used muscle activation techniques to ensure these muscles were firing properly before each training session and game, allowing Dylan to improve his running mechanics and reduce strain on his hamstrings.
In addition to targeting the hip flexors, we created a customized gym program that emphasized building strength and balance between the anterior and posterior leg muscles. This included exercises to strengthen the quadriceps, hip flexors, glutes, and hamstrings, ensuring proper activation and coordination across both sides of the leg.
Ongoing Monitoring & Success
Throughout the 8-week rehab phase and beyond, Dylan’s injury progress was carefully monitored. His sprint mechanics improved significantly, with better knee drive, less compensation from the hamstrings, and an overall more efficient running pattern. Over time, we were able to maintain a balanced musculature between the front and back of his legs, which has kept him injury-free for the past 8 months.
As of today, Dylan continues to work with me to maintain his recovery and ensure he stays in optimal condition. His hamstring injuries have not resurfaced, and we have successfully prevented further muscle imbalances from forming.
