Injury Information 

Hamstring tendonitis:

This problem is commonly encountered by short distance sprinters or after an inadequately managed hamstring strain. The upper-most or lower-most parts of the hamstring is most commonly affected and symptoms are subsequently felt in the buttock. Pain will tend to arise slowly after exercise and may feel like a deep burning or sharp pain, low down in the buttock. As the injury progresses untreated, weakness and tightness may be felt in the hamstring area (back of the thigh). Pain may ease in the short term with light hamstring stretching.

Posterior Cruciate liagament Disorders:

The posterior cruciate ligament's purpose in the knee is to aid in stopping reducing forward and back movement in the knee.

The injury can either be a slight strain (2-3 weeks), a slight tear (4-6 weeks), or a complete rupture requiring surgery (approx. six months to full recovery). However the posterior ligament is not vital to the make up of the knee. The injury can be managed and can be never fixed if it heals well.

Many Footballers these days don't even have a PCL, but cover its loss by strengthening the quad muscles. The lateral ligament when hurt will normally be associated with other surrounding injuries to that area. The ITB band, the cartilage and ACL tendons, the posterior will usually be damaged if the anterior ligament has been damaged.

Damaging the cruciate usually happens in a sudden collision usually involving the shin hitting an immovable object. EG. an AFL ruckman crashing shins with another ruckman can force his shin back and stretch the PCL or rupture it. The injured can sometimes feel the tear or hear an audible popping noise at time of damage. However the injured can sometimes still play with the sore knee not knowing the complete state of the damage.

Swelling quickly follows a sharp pain, which is usually followed by constant throbbing soreness and a need to limp. The shin bone can be pushed backwards indicating the PCL has been torn.

Injury Treatment 

Early Injury Management

For approximately the first 72 hours following an injury, the RICE regime should be followed to ensure control of inflammation and pain relief.

R - Rest
I - Ice
C - Compression
E - Elevation
Rest from aggravating activity.
Ice should be applied in the first 72 hours or when inflammation persists. Ice should be applied for 15 to 20 minutes at a time. Ice should not be applied directly to the skin, but through a wet towel or cloth.
Compression can be achieved with an elastic bandage.
Elevation is used to help swelling to return to the heart through the blood stream.
The injured area should be elevated above the level of the heart.

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Stretches

Stretches

• Stretches to be held for three sets of 20 to 30 seconds
• A light warm-up such as walking, exercise bike, or range of movement exercises (moving the joint through a gentle, comfortable range) for five to ten minutes, should be undergone before stretching
• Stretches should be held just at the first point of tension.
• Stretching should be slow and gentle and no excessive tension or discomfort should be felt during stretching.
• Stretches can be done to help treat an injury but should also be done before and after exercise.

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Exercises

Strengthening programs should only be commenced when:

The injury is not painful to touch.
The injury is not painful in the morning.
The injury is not painful to stretch.
The injury is not painful with light to moderate exercise.

Exercises should be 3 sets of 8-12 repetitions.

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