5 strength exercises to prevent hamstring strains
What is a hamstring strain?
A hamstring strain is an injury to one or more of the three hamstring muscles – biceps femoris, semi-membranous and semitendinosus. Hamstring strains commonly occur during movements involving rapid contraction and extensive lengthening, such as during high-speed running or kicking motions.
Risk factors for hamstring strains
A history of previous hamstring strain is one of the most significant risk factors for re-occurrence. Studies have shown that athletes with a history of hamstring strains are between 2 to 6 times more likely to suffer subsequent strains. The most common time for re-occurrence is within the first 8 weeks of returning to sport, however the risk does remain higher over time.
Other risk factors include:
- Strength
- Training loads and running exposure
- Flexibility and muscle length
- Age
Exercises for hamstring injury prevention
One aspect of hamstring injury prevention is improving hamstring strength. Strengthening aims to improve the capacity of the hamstrings, in order to prevent injury.
Muscle strains occur when the force applied to them is stronger than what the muscle can tolerate. So, the stronger your hamstrings are, the less likely they are to be injured. These are examples of exercises that may be used in a typical hamstring injury prevention exercise program. These exercises can be performed 2-3 x per week.
Single leg elevated bridge – 3 sets of 12 repetitions (both sides)
Double leg bridge with ball or eccentric slide out – 3 sets of 8 repetitions
Prone Hamstring curl (eccentric) 3×8 repetitions (both sides).
Note: Start at a weight that feels comfortable for you and gradually build up
Single leg RDL – 3 sets of 8 repetitions (both sides)
Note: Start at a weight that feels comfortable for you and gradually build up
Nordics 2×6 reps
Ensure all exercises are pain free during and after. Continue these exercises until you have safely returned back to sport.
If you have any questions or would like to chat to one of our sports physiotherapists, please don’t hesitate to give us a call!
Written by Themi Roditis
Sports Physiotherapist Marden myPhysioSA
