Hamstring Strain Injuries in Athletes: Recovery, Rehabilitation & Prevention

Hamstring strains are one of the most common sports injuries, especially in running-based and kicking sports such as AFL, soccer, athletics, and netball. They are frustrating for athletes due to their high recurrence rate, with up to one in three athletes re-injuring their hamstring within the first year of return to play (van der Horst et al., 2015).

At Body Fit Physiotherapy North Adelaide, we specialise in guiding athletes through evidence-based rehabilitation programs that not only get you back on the field faster but also reduce your risk of re-injury.

What Causes a Hamstring Strain?

Hamstring strains usually occur during high-speed running or explosive movements such as sprinting, sudden accelerations, or kicking.

Key risk factors include:

• Previous hamstring injury

• Weakness or imbalance in hamstring and glute strength

• Reduced hamstring flexibility

• Fatigue and poor load management

• Suboptimal sprinting mechanics

The Importance of Early Diagnosis & Rehab

Hamstring strains are graded (Grade 1–3) based on severity. While mild strains may settle within 2–3 weeks, return-to-play timelines vary widely depending on location and severity of the tear. MRI can help confirm the injury, but physiotherapy assessment remains the gold standard for rehabilitation planning (Freckleton & Pizzari, 2013).

Evidence-Based Rehabilitation Strategies

The most effective rehab programs combine strength, mobility, and sport-specific loading.

✅ Eccentric Hamstring Strengthening

The Nordic Hamstring Exercise has the strongest evidence for reducing both initial hamstring injuries and recurrences. A 2014 meta-analysis showed it reduces hamstring injuries by up to 70% in athletes (van Dyk et al., 2019).

✅ Progressive Sprint Drills

Gradual re-introduction of sprinting is crucial. High-speed running in training has been shown to protect against hamstring injury by preparing the muscle-tendon unit for game demands (Mendiguchia et al., 2020).

✅ Neuromuscular Training & Glute Strength

Targeting hip and core control reduces excessive load on the hamstrings during sprinting.

✅ Individualised Load Management

Each athlete requires a tailored plan based on position, sport, and recovery response. Research highlights that rushed returns are the strongest predictor of recurrence (Green et al., 2020).

Prevention: Why Strength Is Key

Prevention programs that integrate hamstring strength training (especially eccentric loading) are highly effective in reducing injuries across multiple sports. A systematic review confirmed that teams using Nordic Hamstring Exercise programs reported up to 51% fewer hamstring injuries compared with control groups (van Dyk et al., 2019).

FAQs on Hamstring Injuries

1. How long until I can return to sport?

Mild strains may recover in 2–4 weeks, while severe strains can take 6–12 weeks. Each recovery is individual.

2. Do I need imaging?

Not always. MRI may be helpful in severe cases but physiotherapy assessment is usually sufficient.

3. Why are hamstring injuries so common in AFL and soccer?

Because of repeated high-speed sprinting, kicking demands, and short recovery times between games.

4. Can I prevent re-injury?

Yes—through consistent eccentric hamstring training, sprint exposure, and a structured return-to-play program.

Final Thoughts

Hamstring injuries can be frustrating and recurring, but with the right combination of progressive rehab, eccentric strength training, and sport-specific drills, athletes can return stronger and more resilient.

At Body Fit Physiotherapy North Adelaide, we create tailored rehab programs that address your unique sport, position, and recovery goals—minimising time off the field and maximising long-term performance.

if you have unfortunately suffered a hamstring injury… this video might help your recovery process.

🔑 Key References

• van Dyk, N., et al. (2019). Prevention of hamstring injuries in elite soccer: an evidence-based approach. Br J Sports Med, 53(9), 529–536.

• Freckleton, G., & Pizzari, T. (2013). Risk factors for hamstring muscle strain injury in sport: a systematic review and meta-analysis. Br J Sports Med, 47(6), 351–358.

• van der Horst, N., et al. (2015). Return to play after hamstring injuries: a qualitative systematic review of definitions and criteria. Br J Sports Med, 49(24), 1553–1561.

• Mendiguchia, J., et al. (2020). Sprint mechanics return to play criteria after hamstring injury. Sports Med, 50(9), 1601–1615.

• Green, B., et al. (2020). Time-to-return to sport following hamstring injury: A systematic review and meta-analysis. Br J Sports Med, 54(12), 748–756.