3 Ways To Reduce Hamstring Injuries
Hamstring injuries are one of the most common sports injuries we see in the clinic, especially among footballers, runners, and gym goers across Cornwall. In fact, hamstring injuries have more than doubled in the past 20 years in the premier league, and research shows that around 18% of these are reoccurrences. As a Sports Therapy and Sports Injury Clinic in Cornwall, we regularly see athletes and individuals who want to reduce their hamstring injury risk and improve performance. Here are three evidence-based ways to do just that.
1. Sprinting
No exercise comes close to producing force on the hamstrings like sprinting itself. Sprinting maximally helps strengthen the hamstrings at the speeds and forces they are most often injured. Aim to sprint at maximum intensity at least once per week, leaving at least one rest day between sessions if sprinting twice weekly.
A simple sprint session could include 150 meters of total maximal work above 95% effort, spread across several sprints. For example, 3 to 4 short sprints of 25-40m distance with full recovery between efforts (normally 1 minute for every 10m sprinted). This type of exposure mimics the forces seen in maximal sprinting during football, rugby, etc helping reduce your hamstring injury risk on game day.
2. High-Velocity Hamstring Training
After sprinting, high-velocity hamstring exercises are the next best way to prepare the muscles for sport. These exercises train the hamstrings to contract and relax quickly, improving their ability to handle rapid changes in speed.
Examples include:
Single-leg hamstring bridge switches
Straight-leg bounds
B-skips
Adding these into your warm-up or strength program can improve both performance and resilience, helping you stay strong and injury-free throughout the season.
3. Strength at Length
Of the three hamstring muscles, the biceps femoris is most commonly injured. This typically happens when the hamstring is lengthened and under high force, such as during the terminal swing phase of running. In this position, the muscle is stretched by around 9.5%, making it weaker and more vulnerable to strain.
To reduce this risk, you need to build strength at length using exercises that challenge the hamstrings in extended positions. Effective options include:
Nordic hamstring curls
Stiff-leg deadlifts
Glute-hamstring raises
Single-leg back extensions
Hamstring long-lever isometrics with walkout
Swiss ball hamstring roll-outs
These exercises develop eccentric strength and resilience, which are vital for preventing hamstring strains in football, rugby, and other running-based sports.
Other Key Factors
Beyond these three main strategies, it’s also worth focusing on:
Improving hamstring-to-quadricep strength ratios
Developing pelvic control with exercises such as deadbugs
Enhancing flexibility in the quadriceps and hip flexors
By combining sprint exposure, high-velocity training, and strength at length, you can significantly reduce your risk of hamstring injury while improving overall performance.
If you are an athlete, footballer, runner, or gym goer in Cornwall or Redruth who struggles with recurring hamstring injuries and wants a structured, evidence-based rehab plan, book in with me at MTE Rehab & Performance. We’ll help you recover stronger, improve performance, and reduce the risk of future injuries