Hamstring injuries still haunt football clubs — but prevention is possible

In the AFL, clubs typically face 5–7 hamstring injuries per season, costing them 16–23 missed games.

At the local level, losing just a couple of key players can quickly derail a season.

Global research into injury risk factors for hamstring injury has highlighted two key categories: modifiable and non-modifiable factors.

The latter includes age and a history of hamstring, knee, or ankle injuries—factors that can’t be changed and increase an athlete’s injury risk.

More promising are the modifiable factors—those that can be improved through targeted training.

A major risk is workload and fatigue.

Players returning from breaks (perhaps due to injury or a holiday) without gradually rebuilding sprinting volumes are far more likely to “do a hammy”.

On the other hand, those who complete a full pre-season where they steadily increase their sprint loads and play consistently through the season are far better protected.

The body adapts when given time and high loads; consistent training and playing helps avoid injury.

Another key factor is hamstring strength, especially during eccentric contractions, where the muscle lengthens while contracting to slow movement.

This phase of contraction is typically when hamstring tears occur during sprinting.

Strengthening this phase significantly reduces injury risk—by up to 70% in some studies.

I’ll detail a simple, proven exercise for this in next week’s article.

Interestingly, hamstring flexibility is not a risk factor for injury.

Despite long-held beliefs, research shows it’s smarter to make hamstrings strong rather than flexible.

With the right strategies in place, clubs can reduce the toll of hamstring injuries and keep their key players on the field.

Pat Arnold is a director and sports physiotherapist at Echuca Moama Physiotherapy. Appointments with Pat and his colleagues can be made by phoning 5480 0860 or book online at echucamoamaphysio.com.au