BLOG: How to prevent hamstring injury

Hamstring injuries and strains are one of the most common injuries in sport. They also have one of the highest rates of re-injury. 

Hamstring injuries in football have increased from 12% to 24% in 20 years, shows a 2022 study.

With such a dramatic increase to ponder, further research was commissioned to try and get to the bottom of the story.

The areas found to cause the biggest rise in statistics were: 

  • Hamstring weakness 

  • Muscle fatigue 

  • Lack of strength training

  • Residual weakness from previous injury

 Strengthening the hamstrings

So, what are the best ways to strengthen your hamstrings to reduce risk of injury? 

 The hamstrings are made up of three main muscles: 

  •  Biceps femoris: The most lateral muscle, in the posterior compartment of the thigh responsible for movement at both the hip and knee joints

  •  Semimembranosus: One of four posterior thigh muscles that are responsible for extending the hip 

  • Semitendinosus: Works to extend at the hip and flex at the knee

 If weakness is a cause of hamstring strains isn’t it important we look to strengthen the hamstrings to reduce the risk? 

Reducing risk of injury

The answer to this commonly asked question is yes. Here is a list of exercises you can do that individually target each component of the hamstring. 

 To increase the activation of Biceps femoris: 

  1. Glute hamstring raise 

  2. RDL

  3. Prone leg curl 

To target the semimembranosus and semitendinosus:  

  1. RDL 

  2. Prone leg curls 

 If you have previous injury, want to bulletproof your hamstrings or find out how to programme your training more specifically, try these exercises. Get in touch today for further information. 

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Tom Heeley