How to Prevent Hamstring Strains

A Painful and Persistent Injury

Hamstring strains are one of the most common injuries in running and field sports like football, rugby, and athletics. They account for up to 20% of all sports injuries, and they’re well known for one thing — coming back. In fact, up to one-third of hamstring injuries reoccur, often within the first few weeks after returning to sport. This results in missed games, extended rehab, and high treatment costs, both for athletes and weekend warriors. But the good news? Hamstring strains are largely preventable with the right training.

What Happens When You Strain a Hamstring?

The hamstrings are a group of three muscles at the back of your thigh. They help bend the knee and extend the hip, especially during sprinting. A strain happens when one of these muscles is overstretched or overloaded, often during high-speed running, sudden changes in direction, or kicking.

You’ll usually feel a sudden sharp pain at the back of the thigh, often followed by swelling or bruising. Walking, running, or bending forward may become difficult. In more severe cases, the muscle may tear partly or completely.

What Really Works to Prevent and Treat Strains

The most effective way to prevent hamstring injuries — and stop them coming back — is through a structured strengthening and conditioning program. Physiotherapists focus on:

• Eccentric exercises (especially the Nordic hamstring curl)
• Glute strengthening and core control
• Running mechanics correction
• Gradual return to sport with sprint training

After injury, a full rehab program should include strength, flexibility, speed, and sport-specific movements. Returning too soon is a major risk factor for re-injury.

Most mild-to-moderate strains heal in 3 to 6 weeks, but more severe cases may take 2 to 3 months — or longer.

What Might Not Help Much

Just stretching the hamstring won’t prevent a strain — in fact, overstretching too early after injury can delay healing. Rest alone leads to weakness and doesn’t address the reason the injury happened.

Treatments like ultrasound, massage, and dry needling may ease pain, but without strength rehab, they don’t reduce the chance of future strains. Scans like MRI can be helpful in elite sport, but are rarely needed for regular recovery unless the injury is severe or unusual.

What’s Coming Next in Injury Prevention?

New approaches include motion analysis software to assess running technique and identify risky patterns. Wearable trackers and AI-guided training apps are being used to monitor load and movement in real time. These tools can help detect fatigue and guide safer return-to-play timelines.

There’s also growing evidence that hip mobility, trunk stability, and fatigue resistance are key factors in hamstring injury prevention.

How You Can Prevent Hamstring Strains

• Include eccentric hamstring exercises in your weekly routine
• Warm up properly with dynamic movements
• Strengthen your glutes, core, and calves
• Avoid spikes in training load — increase gradually
• Work on running technique and sprint mechanics