Rehab the symptom, ignore the cause - that is why so many athletes re-injure. Here is what real hamstring prevention looks like.
The hamstring is the most injured muscle in football and one of the most re-injured. The reason is simple: athletes return when the pain is gone, not when the muscle is ready.
Why it happens
Most hamstring strains happen at high speed, in the late swing phase of the sprint, when the muscle works eccentrically to slow the lower leg. Three things raise the risk:
- Low eccentric strength of the hamstrings
- Too little exposure to high-speed running - then a sudden spike in a match
- Fatigue and load spikes - for example a week that is 30-40% harder than the previous one
The prevention protocol
- Nordic hamstring curls 1-2 times per week, 2-3 sets of 4-6 reps. The best-supported single exercise for prevention.
- Hinge strength - Romanian deadlifts and hip thrusts.
- Regular sprinting at 90-100% - the hamstring must meet top speed every week, in small doses.
- Load management - weekly load should not jump more than about 10%. Keep the acute:chronic ratio between 0.8 and 1.3.
The best prevention for sprint injuries is sprinting - carefully dosed.
Returning after an injury
Pain-free is not enough. Before full training, the athlete should be able to sprint at close to top speed, do Nordics without pain and show similar strength on both legs.
Injury prevention runs all year in every Athletics Pulse season plan - not just when something already hurts.
Train with a plan built around your season
Programs, load monitoring and a yearly plan for your sport.
