Hamstring injuries are a common issue, particularly for those involved in high-intensity activities like running, football, and dancing. As a physiotherapist, I’ve seen how a few preventative measures can make all the difference. Below, I’ve outlined some simple yet effective tips and tricks to help keep your hamstrings in good shape and prevent injury.
1. Warm Up Properly
It may sound obvious, but skipping a proper warm-up is one of the most frequent mistakes people make. The hamstrings are especially vulnerable when they aren’t prepared for exercise. Engaging in dynamic stretching — think leg swings, lunges, or a light jog — warms up the muscles and prepares them for the workload ahead. A solid 10–15-minute warm-up can go a long way in protecting those hamstrings from injury (1).
2. Strengthen Your Hamstrings and Glutes
Strong muscles are resilient muscles. Building strength in your hamstrings, particularly through eccentric exercises where the muscle lengthens under tension, can significantly reduce injury risk. Nordic hamstring curls are a great example of this type of training. But it’s not just the hamstrings you need to focus on. The glutes play a key role too. If your glutes are weak, your hamstrings will have to overcompensate, which often leads to strain. Exercises like glute bridges and single-leg deadlifts are fantastic for strengthening both areas (2).
3. Improve Flexibility – But Not Too Much
Having flexible hamstrings helps prevent injury, but there is such a thing as too much flexibility. Overstretching your muscles can lead to instability and increase your risk of injury. What you want is functional flexibility — enough to allow a healthy range of motion, without making the muscles unstable. Dynamic stretches before exercise are best for preparing your muscles, while static stretching is better saved for after your workout, when your muscles are warm and relaxed (3).
4. Add Plyometric Exercises
Plyometric training involves explosive movements like jumping and sprinting, which put significant stress on the hamstrings. By including plyometric exercises in your routine, you help the hamstrings handle these demands and improve overall muscle coordination. Exercises such as box jumps, jump squats, and bounding drills are excellent choices for building strength and stability in these fast-twitch muscles (4).
5. Progress Gradually
One of the quickest ways to end up with a hamstring injury is by pushing yourself too hard, too quickly. Whether you’re increasing running speed, lifting heavier weights, or returning from a break, it’s essential to allow your body time to adapt. Gradually building up the intensity of your workouts gives your muscles the chance to strengthen and adjust, significantly reducing the likelihood of injury.
6. Prioritise Recovery
Your hamstrings need time to recover, especially after intense exercise. Overworking them without giving them time to repair can lead to strain or worse. Incorporating rest days into your routine is crucial. On these days, you might want to do some light recovery activities like swimming or yoga to keep your muscles loose without overloading them. Don’t underestimate the importance of good sleep either, as it plays a huge role in muscle recovery.
7. Correct Muscle Imbalances
Hamstring injuries can often be traced back to muscle imbalances. If your quadriceps are significantly stronger than your hamstrings, your hamstrings may struggle to cope with the demands placed on them. A well-balanced strength programme that targets both the quads and hamstrings can help avoid this problem. Make sure your workouts are addressing these imbalances to reduce the risk of injury (5).
8. Listen to Your Body
Finally, one of the best ways to prevent injury is simply by listening to your body. If your hamstrings are feeling tight or sore, that’s your body telling you something. Pushing through discomfort is never a good idea, as it often leads to more serious issues down the line. If you’re feeling any signs of strain or discomfort, ease up, rest, and allow your body time to recover.
Wrapping Up
Hamstring injuries are frustrating, but with the right approach, they are highly preventable. A combination of a proper warm-up, strength training, flexibility, andcareful progression will help keep your hamstrings healthy. By paying attention to your body’s signals and prioritising recovery, you can avoid unnecessary injury and stay active. Taking care of your hamstrings doesn’t need to be complicated. With these simple steps, you can give yourself the best chance of staying injury-free!
Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in dealing with hamstring – related issues. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
1. Barbosa, Germanna M., et al. “Chronic effects of static and dynamic stretching on hamstrings
eccentric strength and functional performance: a randomized controlled trial.” The Journal of
Strength & Conditioning Research 34.7 (2020): 2031-2039.
2. Rosado-Portillo, Adolfo, et al. “Acute hamstring injury prevention programs in eleven-a-side
football players based on physical exercises: systematic review.” Journal of clinical medicine 10.9
(2021): 2029.
3. Gunaydin, G., S. E. Y. İ. T. Citaker, and G. Cobanoglu. “Effects of different stretching exercises on
hamstring flexibility and performance in long term.” Science & Sports 35.6 (2020): 386-392.
4. Rudisill, Samuel S., et al. “Evidence-based hamstring injury prevention and risk factor
management: A systematic review and meta-analysis of randomized controlled trials.” The
American journal of sports medicine 51.7 (2023): 1927-1942.
5. Behan, Fearghal P., et al. “Implementing hamstring injury prevention programmes remotely: a
randomised proof of concept trial.” BMJ Open Sport & Exercise Medicine 10.1 (2024): e001728.
