Sprinting and injury prevention: Hip hinges

Athletes that sprint are at risk of hamstring injuries.  In the sprinting motion, the athlete’s heel slides up to their hip, this “shortens the lever” of their leg to allow them to swing it forward more quickly.  They then “step over” the other knee, allowing their knee to extend.  As they do this they drive the foot down to the ground and pull their center of gravity over that hip.

There are a few things going on here.  The hamstrings flex the knee to bring the heel to the hip.  There is an eccentric contraction as the knee extends to keep it from hyperextending.  Then the hamstrings extend the hip to drive the foot to the ground.  The thinking today is the combination of the eccentric contraction followed by the hip extension is where sprinting-related hamstring injuries occur.

Today in the strength and conditioning field you hear a lot about hip hinge exercises.  These are exercises that focus on hip extension.  Because of that they are believed to be extremely important to a strength and conditioning program that seeks to prevent sprinting-related hamstring injuries.  

Hip hinge exercises that are commonly used today:

1. Conventional deadlifts

2. Romanian deadlifts

3. Good mornings (standing or seated)

4. Reverse hyperextensions

5. Back raises

6. Nordic hamstring curls

7. Hip raises and their variations

One of these exercises should be included in each lower body strength and conditioning session.  For example:

1. Power cleans, 3x3x70%

2.  Front squats, 3x6x70%

3. Good mornings, 3×8-12