Hamstring injuries are one of the most common causes of injury for Track and Field athletes. As coaches, there are a number of different activities and exercises we can implement into the training program to reduce the likelihood of the injury occurring.

Two of the strongest supported methods of reducing the likelihood of injury is to improve the flexibility and strength of the muscles. This article will have a look at some of the evidence and share effective exercises, which you can incorporate into your training.

Hamstring Anatomy

The hamstrings are a group of three muscles, responsible for hip extension, knee flexion, and rotation. They play a crucial role in running, jumping, and controlling movement in the glutes. Use the interactive model below to explore the anatomy of the hamstrings.

Improving Flexibility

A study comparing the hamstring flexibility between injured and non-injured athletes concluded that hamstring flexibility was the strongest predictor of injury risk (Worrell et al., 1991).

There is evidence for reducing the occurrence of hamstring injuries by implementing a regular static stretching program that targets the hamstrings and quadriceps. Outcomes appear to be especially strong when stretching is conducted post-exercise when the muscles are fatigued. Verrall, Slavotinek & Barnes (2005) demonstrated that hamstring stretches conducted during breaks in training and after a training session resulted in a significant decrease in hamstring strain occurrence when implemented as part of a holistic approach to injury prevention. The rationale given for its effectiveness is that stretching improved force absorption, making the muscles more resistant to a stretch injury. This finding supports a study conducted by Dadebo, White & George (2004), who found that among elite British football players, the absence or presence of hamstring stretching was the most important correlate of hamstring strain rates.

Improving Strength

Nelson & Bandy (2004) demonstrated that in addition to static stretching, hamstring flexibility could also be developed effectively by an eccentric strength training method using a TheraBand. This was an important finding, as we know from the mechanism for hamstring strains proposed by Yu et al. (2008) that injury appears to be caused by eccentric loading at high velocity. By improving the hamstrings eccentric strength, we may reduce the likelihood of strains occurring (Guex & Millet, 2013).

Comfort et al. (2009) built on the study by Nelson & Bandy and argued that for competitive athletes eccentric-specific strength exercises (e.g. Nordic Hamstring Curls) should be preferred over static stretching alone, as stretching does not adequately prepare the muscles for the sport-specific movements and forces encountered in competition.

Injury prevention and rehabilitation should therefore incorporate a combination of static hamstring stretches with a selection of eccentric-specific exercises conducted to build the necessary range of motion and the specific strength that is required for sprinting.

Static and Dynamic Stretches

Hip Flex

Hold for 30 seconds, repeated for 1-3 times.

Performed 3 times per week.

Effective for increasing the resting length of the hamstrings and flexibility. (Nelson & Bandy, 2004).

Hurdler Hamstring Stretch

Hold for 30 seconds, 2 times per day.

Performed 1-3 times per week.

Effective for improving hamstring flexibility (Webright, Randolph, & Perrin, 1997).

Eccentric Hamstring Stretch

Hold for 30 seconds, 1-2 times per day.

Perforemd 3 times per week.

Effective for improving hamstring flexibility (Nelson & Brandy, 2004).

Specific Strength Exercises

Stability Ball Curl

30-45 seconds, up to 3 times per week.

Slowly move the ball towards and away from the glutes, using the heels. Keep the scapula on the floor throughout the movement.

Effective for developing hamstrings strength over a wide range of motion (Comfort, Green, & Matthews, 2009).

Eccentric Backward Step

10-15 steps, up to 3 times per week.

The athlete is asked to resist against the coach’s or partner’s push.

Reduces the risk of hamstring injury for athletes (Brughelli & Cronin, 2008).

Nordic Hamstring Curl

2 x 4 reps (load increases as athlete is able to maintain control for longer), 2-3 times per week.

Effective for reducing hamstring strain occurrence in elite athletes. (Arnason et al., 2008).

Deadlifts (especially single-leg)

2-3 sets of 4-12 reps, 2 to 3 times per week.

Guex & Millet (2013) provide the conceptual framework for how deadlifts contribute to injury prevention in athletes.

Eccentric Box Drop

3 sets of 5 reps, no more than 2 times per week.

Improves hamstring strength and contributes to injury prevention. (Mendiguchia et al., 2014).

Hamstring Injury Prevention - Theory and Exercises