Fri, Jun 19, 2026
Volume 16, Issue 2 (Spring 2026)
PTJ 2026, 16(2): 151-160 |
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Mohammadi H, A.Alrahim Al-Rughzai A K. Home-based Eccentric Exercisers for Runners: The Effects on Hamstring Stiffness, Sprint, and Power. PTJ 2026; 16 (2) :151-160
URL: http://ptj.uswr.ac.ir/article-1-785-en.html
URL: http://ptj.uswr.ac.ir/article-1-785-en.html
1- Department of Physical Education and Sports Sciences, Faculty of Humanities Sciences, University of Kurdistan, Sanandaj, Iran.
2- Department of Sports Medicine, Faculty of Physical Education and Sports Sciences, Garmian University, Kalar, Kalar, Iraq.
2- Department of Sports Medicine, Faculty of Physical Education and Sports Sciences, Garmian University, Kalar, Kalar, Iraq.
Abstract: (1224 Views)
Purpose: Hamstring strain is the most common injury in sprinters, and eccentric exercise is one of the most effective interventions. Despite numerous studies in this field, the effect of home-based eccentric exercise (HBEE) on the sports performance of sprinters prone to hamstring-stiffness-related injuries has not been examined. Therefore, this study aimed to investigate the effects of four weeks of HBEE on the stiffness, speed, and power of sprinters.
Methods: The current quasi-experimental research was conducted on 32 sprinters (control group:16 athletes, age: 21.50±1.63 years; height: 176.81±5.54 cm; weight: 70.44±7.54 kg; sprinting background: 6.56±1.51 years, and body mass index (BMI): 22.51±1.97, and training: 16 athletes, age: 22.19±1.68 years; height: 175.01±6.70 cm; weight: 67.31±7.50 kg; sprinting background: 7.19±1.55 years, and BMI: 21.94±1.74). Straight leg raising (SLR) angle, popliteal angle, and perceived stiffness tests were used to assess hamstring stiffness, and 100 and 60-meter running and vertical jump tests were used to evaluate speed and power. The training group (eight without and eight with hamstring tightness) performed six progressive eccentric exercises at home for 12 sessions over four weeks.
Results: Analysis of covariance revealed that, after implementing this protocol, the hamstring stiffness and sprint records (60- and 100-meter sprint times) of the training group decreased significantly (P=0.01). After after four weeks of training, the SLR angle increased from 70.62 to 76.3° (8% improvement); and the popliteal angle from 155.41 to 163.49° (5% improvement); perceived stiffness decreased from 2.72 to 0.99 (62% improvement); 100 m running time decreased from 12.96 to 12.62 s (2.6% improvement). The 60 m running from 7.10 to 6.69 s (5.7% improvement), but had no significant effect on power (vertical jump).
Conclusion: The present protocol is recommended for sprinters with hamstring stiffness. Its implementation improves hamstring flexibility and reduces the risk of injury due to stiffness, while also improving running speed. Also, running coaches can use this protocol as a training program to increase performance and reduce the risk of injury for sprinters with hamstring stiffness.
Methods: The current quasi-experimental research was conducted on 32 sprinters (control group:16 athletes, age: 21.50±1.63 years; height: 176.81±5.54 cm; weight: 70.44±7.54 kg; sprinting background: 6.56±1.51 years, and body mass index (BMI): 22.51±1.97, and training: 16 athletes, age: 22.19±1.68 years; height: 175.01±6.70 cm; weight: 67.31±7.50 kg; sprinting background: 7.19±1.55 years, and BMI: 21.94±1.74). Straight leg raising (SLR) angle, popliteal angle, and perceived stiffness tests were used to assess hamstring stiffness, and 100 and 60-meter running and vertical jump tests were used to evaluate speed and power. The training group (eight without and eight with hamstring tightness) performed six progressive eccentric exercises at home for 12 sessions over four weeks.
Results: Analysis of covariance revealed that, after implementing this protocol, the hamstring stiffness and sprint records (60- and 100-meter sprint times) of the training group decreased significantly (P=0.01). After after four weeks of training, the SLR angle increased from 70.62 to 76.3° (8% improvement); and the popliteal angle from 155.41 to 163.49° (5% improvement); perceived stiffness decreased from 2.72 to 0.99 (62% improvement); 100 m running time decreased from 12.96 to 12.62 s (2.6% improvement). The 60 m running from 7.10 to 6.69 s (5.7% improvement), but had no significant effect on power (vertical jump).
Conclusion: The present protocol is recommended for sprinters with hamstring stiffness. Its implementation improves hamstring flexibility and reduces the risk of injury due to stiffness, while also improving running speed. Also, running coaches can use this protocol as a training program to increase performance and reduce the risk of injury for sprinters with hamstring stiffness.
Keywords: Home-based exercise, Hamstring stiffness, Sprinting, Injury prevention, Eccentric exercise
Type of Study: Research |
Subject:
Sport injury and corrective exercises
Received: 2025/06/12 | Accepted: 2025/10/7 | Published: 2026/04/1
Received: 2025/06/12 | Accepted: 2025/10/7 | Published: 2026/04/1
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