peinjuryhamstring

Welcome to Seongwook’s PE blog!

Seongwook’s PE blog is for students who need information about Skeletal system, Muscular system, Skeletal and Muscular injuries and Principles of training.

Skeletal system

The number of bones in our bodies is 206, and the 206 bones are connected via ligaments and tendons.

There are four functions of the skeletal system.

• 1. Support

the skeleton supports muscles and organs. It gives us the shape of our bodies and determines the size of our bodies. The bones of the body are held together by ligaments

• 2. Movement

the skeleton allows us to move. Muscles are attached to the bones by tendons and move them as levers.

• 3. Protection

the skeleton protects delicate parts of the body like the brain and lungs.

• 4. Blood Cell production

Blood cells are produced in the marrow of our bones. Marrow is the substance which is located inside of the bones.

There are four types of bones.

• 1. Long bones

They are the longest bones of the all bones in the body. They are hard and dense and provide structure, strength and mobility.(ex: humerus)

•  2. Short bones

They are approximately as wide as they are long. What they do is to support and to provide stability with little movement. (ex: carpals)

• 3. Flat bones

Their surfaces are usually wide. Their function is to protect in a large area like the cranium and the rib cage. (ex: scapular)

• 4. Irregular bones

They are bones that do not fit into any category because of their non-uniform shape. Their function is to protect different parts of the body, but there is no set area they protect. (ex: mandible)

Major Bones in the Body

• Cranium
• Sacrum
• Mandible
• Femur
• Clavicle
• Patella
• Scapula
• Tibia
• Humerus
• Fibula
• Sternum
• Phalanges
• Ribs
• Tarsals
• Radius
• Meta Tarsals
• Ulna
• Vertebrae
• Ilium

There are 3 types of joints

• 1. Synovial Joints

They are the most common type of joint and allow for every movement. Synovial fluid helps joints move smoothly and are also known as movable Joints.

• 2. Fibrous Joints

They are held together by a ligament and are also known as Immovable Joints.

• 3. Cartilaginous Joints

They are held together by cartilage and are also known as slightly movable Joints.

There are 3 types of synovial joints.

Ball and Socket Joints –

• Movements of ball and socket joints can be in any direction like flexing, extension, external and internal rotation. (ex: shoulder)

Pivot Joints –

• Movements of pivot joints are the rotating of one bone around another one. (ex: top of the neck)

Hinge Joints –

• Movements of hinge joints are flexing and extension. (ex: elbow)

Muscular system

There are four functions of the muscular system.

• Body movement

The muscular system is responsible for the movement of the human body because of the contraction of the muscles on the bones.

• Posture

The muscular system gives posture and shape to our bodies. More enhanced muscles give buff shapes to people.

• Support

The muscular system allow us to stand straight and move. 50% of the human body weight is made up with muscles.

• Pumping of oxygen

The most important muscle is the heart, the function of the heart is producing oxygen throughout the body by pumping.

There are 3 types of muscles.

• Cardiac muscles

One of the cardiac muscles is the heart. The muscles in the heart cause the heart to pump for producing oxygen and blood circulation.

• Voluntary muscles (Skeletal muscles)

They give shape to your body and are responsible for movement of the body and are attached to our bones by tendons. 40% of the human body weight is made up with voluntary muscles (slightly less for women because they have higher fat levels) and they are made up of cylindrical fires composed of protein.

• Involuntary muscles (Smooth muscles)

They are muscles which contracts without any conscious control. They are in walls of organs inside of our bodies such as stomach, bladder and blood vessels.

Major muscles in the body

• Shoulder Girdle
• Shoulder Joint / Chest Mouscles
• Elbow Joint / Arm Muslces
• Wrist & Hand
• Knee Joint
• Hip & Pelvis
• Lower Leg Muscles
• Neck & Back Muscles

Antagonist pairs

• Biceps and Triceps
• Back and Chest
• Abs and Lower Back
• Shoulders and Chest / Back
• Quadriceps and Hamstring
• Shin and Calf Muscle

Origin and Insertion

The origin is the attachment site which doesn’t move during contraction

The insertion is the attachment site which moves during the contraction of the muscle.

Flexor and Extensor

The flexor is a muscle serving to flex or bending a part of the body.

The extensor is a muscle extending or straightening a limb or body part.

Skeletal and Muscular Injuries

Effects of exercise on the skeletal system

Short term –

• Growth of bones
• Improved condition of bones
• Easier use of joints and the flexibility
• Increased weight

Long term –

• Increased width and density of bones
• Stabilised joints
• Increased flexibility of joints
• Prevention of the risk of arthritis

Effects of exercise on the muscular system

Short term –

• Increased volume of blood flow
• Respiration & Oxygen Debt
• Muscle Fatigue
• Exhaustion
• Damaged muscles
• Muscle cramps
• Glycogen & Potassium depletion

Long term –

• Increased muscle size
• Improved blood supply
• Improved muscle Co-ordination

There are several types of skeletal injuries 

• Fracture – occurs due to breakage of a bone.

• Bursitis – occurs due to inflammation of the bursa, small fluid-filled bags.

• Sprain – occurs due to a sudden wrench stretching the tissues of the muscle or tendon.

• Tendonitis – occurs due to repetitive, impact on the affected area.

There are several types of muscular injuries 

• Contusions – occurs due to impact to a muscle.

• Elongation – occurs when muscle is stretched more than its capacity.

• Strain – occurs when intense and rapid contraction is demanded of a muscle.

R.I.C.E

Every time there is an injury on bones, joints, ligaments, muscles or tendons, blood vessels get damaged. It means that blood leaks into tissues around the injury. Then swelling bruise and pains will occur. To prevent this, you should follow the R.I.C.E method:

R– Rest

Our bodies need enough time to heal and recover. If you have an injury, you must take a rest first.

I– Ice

Using ice is the best way to reduce pain and minimise swelling. But, you should not apply ice directly to your skin, you might use a towel over the cold pack.

C– Compression

 Wrapping an injured area with an elastic bandage is the best way to decrease swelling. However, you should not wrap your injured area too tightly, it might be worse if it’s too tight.

E– Elevation

Keeping an injury elevated is the best way to serve to decrease swelling via gravity. You should elevate your injured area on a pillow while applying ice and anytime you are sitting or lying down.

Types of training that will help prevent injuries

Several types of strength training will help prevent injuries. As you do strength training, your muscles, tendons, ligaments, and bones will be improved. Your muscles and tendons will be stronger so that they will help hold the body properly and protect your bones and joints when they are moving or under impact and the bones become stronger because of the overload placed on them during training and the ligaments will be more flexible so that the ligaments will absorb the shock which is applied to them better during tough movements.

• Machine weight

• Free weight

• Own body weight exercise

Principles of training

4 main principles of training are specificity, progressive overload, individual differences/needs and rest & recovery.

Specificity

Specificity is training for specific sport or body part which is related to that sport. It’s important to make sure that the training activities are practiced at match pace. The slower you practise, the worse you will play.

Progressive overload

Progressive overload is training at a greater rate than normal to increase the stress as the body adapts to the level of training. If you only exercise at the same rate, you will only maintain current fitness in the short term and have no positive effect on improvement in the long-term.

Individual differences/needs

Everyone has a different fitness level and ability so that you need to take account on this in order to get better results.

Rest & Recovery

After you train, you have to take some time to rest and recovery because overtraining causes a lot of serious problems. If you overtrain, you will have these problems below.

• Reduced powers in strength, endurance and speed
• Inability to concentrate
• Greater recovery time required
• Lack of flow and rhythm to movement
• Loss of acquired skills
• Feelings of insecurity
• Fear of competition
• Overanxious, depressed and sensitive

INJURY – Hamstring injury

The injury I chose is a hamstring injury.

Before I explain it in detail, let me explain what a hamstring injury is briefly.

 (<= This is a picture of a hamstring injury.)

What is a hamstring?

• A hamstring is a voluntary muscle which is located at the back of a thigh, behind quadricep.
• Hamstrings are consist of three muscles which are biceps femoris, semitendinosus muscle and semimembranosus muscle.

What is a hamstring injury?

• a hamstring injury is a common athletic injury.
• a hamstring injury is a painful muscular injury.
• a hamstring injury is a muscle strain injury.

How / When does it occur?

• This injury occurs when any of hamstring muscles, which are the group of three muscles running along the back of a thigh, are strained or pulled.
• People are likely to get a hamstring injury when they play football, basketball, rugby or some sports that involve sprinting with spurts and sudden stopes.
• People are more likely get a hamstring injury when they do not warm up before exercising.
• This injury also occurs when the quadriceps are tight as they pull your pelvis forward and tighten the hamstrings.
• This injury is also caused by weak gluteus maximus because gluteus maximus and hamstrings work together. If the gluteus maximus are weak, hamstrings would be overloaded and become strained.

What bones and muscles are involved?

Gluteus maximus – Gluteus maximus and hamstrings work together so that If the gluteus maximus are weak, hamstrings would be overloaded and become strained, and it will cause a hamstring injury.

Quadriceps & Pelvis – When the quadriceps are tight as they pull your pelvis forward and tighten the hamstrings, a hamstring injury can be caused.

Antagonistic pair

The antagonistic pair of hamstrings are quadriceps.

The origin and insertion of a hamstring

Hamstrings are consist of three muscles which are biceps femoris, semitendinosus muscle and semimembranosus muscle, so there are origins and insertions for each of the three muscles which are considered as a hamstring.

Bicep Femoris

– (Origin {long head} – Ischial Tuberosity of Os Coxa , Origin {short head} – Distal Linea Aspera & Lateral Supracondylar ridge of Femur)

– (Insertion {long head & short head} – Head of Fibula & Lateral Condyle of Tibia)

Semitendinosus Muscle

– (Origin – Ischial Tuberosity of outside Coxa)

– (Insertion – Proximal Tibia, Medial to Tibial Tuberosity {part of Pes Anserinus})

Semimembranosus Muscle 

– (Origin – Ischial Tuberosity of outside Coxa)

– (Insertion – Posterior Medial Condyle of Tibia)

 

The flexor and extensor

In legs, quadriceps are extensor and hamstrings are flexor. When quadriceps extend, hamstrings flex.

The hamstrings serve to flex or bending a part of the body.

The quadriceps extend or straighten a limb or body part.

My rehabilitation-training program for a hamstring injury (5weeks)

Rehab workout schedule

Foam Roller exercise –

Chair lifts –

Hamstring stretch for hamstring origin tendonitis –

Resistance band hamstring curl – 

Four types of exercises for hamstring injuries help people strengthen and relax their hamstrings. Their injured hamstrings will be recovered and they will rehabilitate successfully.

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