When are the hamstrings most vulnerable to injury?
Hamstrings are a hot-topic muscle group made up of three muscles: biceps femoris, semitendinosus, and semimembranosus.
These muscles are frequently injured, not just in elite athletes or contact sports, but increasingly in recreational runners, tennis players, and anyone engaging in high-power movements like sprinting, jumping, kicking, or changing direction. Why? These actions load the hamstring in a lengthened (eccentric) position, increasing the risk of strain.
Because hamstrings cross both the hip and knee joints, they’re particularly vulnerable during running and stretching at end-range positions.
They also play a huge role in daily life, from walking and standing to bending the knee and stabilising the glutes when the leg extends backward.
What hamstring strength do you need to minimise injury risk?
There are things we can do to minimise the risk of injury and this can include an exercise program that establishes a balance between load and recovery as we know that how you feel can impact your risk of injury.
The goal of a program should focus on building strength and capacity within the muscle to handle the load placed on the muscle in various positions where the muscle is lengthened or shortened, building its adaptability. The actual strength needed will differ between people, dependent on the activities and sports you’re involved in.
Things to consider:
- Fatigue and age can reduce strength in lengthened positions, so recovery matters
- Eccentric (lengthened) strength training builds resilience
- Consistency and gradual progression prevent overload
- Flexibility and previous injuries also influence risk
Research shows that exercising more than twice a week is significantly more effective at preventing injuries than training less often. Consistency is key.
What exercises should you add to your routine?
Rehabilitation and return to activity depend on your sport level, injury history, pain, and recovery time.
Focus on strengthening the hamstrings in both shortened and lengthened positions to improve overall flexibility, function, and protection against injury.
Key hamstring-strengthening exercises include:
- Bridges (two-legged or single-leg): Improve hamstring strength and flexibility
- Hamstring Curls: Use microbands or power bands in seated, standing, or prone positions
- Arabesques: Great for control and lengthening under load
- Romanian Deadlifts: Use dumbbells or barbells to build eccentric strength
Need personalised help?
An allied health practitioner can assess your hamstrings, hips, and lower body to create a plan that supports your goals, whether it’s returning to sport or moving better day-to-day.
It takes time, consistency, and the right training to build strength and reduce your risk. But the payoff? You’ll move more freely and perform at your best.
If you’d like to start today, we offer a completely FREE Full Body Assessment. Book yours HERE
References:
Afonso, J., Rocha-Rodrigues, S., Clemente, F. M., Aquino, M., Nikolaidis, P. T., Sarmento, H., Fílter, A., Olivares-Jabalera, J., & Ramirez-Campillo, R. (2021). The Hamstrings: Anatomic and Physiologic Variations and Their Potential Relationships With Injury Risk. Frontiers in Physiology, 12(12). https://doi.org/10.3389/fphys.2021.694604
Chang, J. S., Kayani, B., Plastow, R., Singh, S., Magan, A., & Haddad, F. S. (2020). Management of hamstring injuries: current concepts review. The Bone & Joint Journal, 102-B(10), 1281-1288. https://doi.org/10.1302/0301-620X.102B10.BJJ-2020-1210.R1
Danielsson, A., Horvath, A., Senorski, C. et al. The mechanism of hamstring injuries – a systematic review. BMC Musculoskelet Disord 21, 641 (2020). https://doi.org/10.1186/s12891-020-03658-8
Rudisill SS, Varady NH, Kucharik MP, Eberlin CT, Martin SD. Evidence-Based Hamstring Injury Prevention and Risk Factor Management: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Am J Sports Med. 2023 Jun;51(7):1927-1942. doi: 10.1177/03635465221083998. Epub 2022 Apr 6. PMID: 35384731.
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