Understanding Hamstring Injuries: Causes, Prevention, and Strategies for Athletes

Hamstring injuries are among the most common muscle injuries in sports that involve running, such as rugby and football. They often occur suddenly, sidelining athletes and disrupting team performance. Recent incidents, like the rare event where three players from the Brisbane Broncos tore their hamstrings in a single game, highlight how vulnerable these muscles can be during intense competition.

Hamstring strains typically happen during high-speed sprinting actions, especially in the final phase of a sprint when the leg swings forward rapidly—known as the "late swing" phase. During this moment, the hamstring muscles contract while simultaneously stretching, exposing them to high stress. This combination of contraction and lengthening at high forces increases the risk of injury, especially when acceleration is involved or if the muscles are unprepared.

Research shows that the risk isn’t solely related to speed; rapid acceleration during activities like chasing a ball can stretch the hamstrings more intensely than steady running at high velocity. Think of the hamstrings as a rubber band—they stretch gradually during normal motion, but sudden pulls or accelerations cause them to stretch quickly, increasing the chance of tearing.

To mitigate these risks, athletes can adopt targeted training strategies. Eccentric strength training, such as the Nordic hamstring exercise, involves lengthening the muscle under tension. Regularly performing these exercises has been shown to reduce hamstring injury rates significantly by making muscles stronger and more resilient.

In addition, consistent sprint training helps prepare the muscles for the demands of competition, reducing injury susceptibility. Short-term improvements in muscle fiber length and strength can be achieved within a few weeks of eccentric training, but lasting protection requires ongoing commitment over several months.

However, these protective adaptations are temporary and begin to diminish within weeks if training is discontinued. Therefore, maintaining a regular eccentric training routine is crucial, especially during the competitive season when injury risks are higher.

Despite advancements, hamstring injuries remain a leading cause of time lost in professional sports. They are difficult to predict and prevent completely, but combining eccentric strength exercises with careful management of training load and recovery can lower the risk. Consistency in applying these strategies is key to safeguarding athletes from recurring injuries.

In conclusion, a comprehensive approach that includes eccentric training, proper sprinting technique, and load management can help athletes reduce hamstring injury risks and enhance their performance and longevity in sports.

source: https://medicalxpress.com/news/2025-08-hamstring-injuries.html