Staying in the Game: How to Prevent Common Hamsting Injuries

Hamstring injuries are among the most common and frustrating issues faced by footballers, accounting for a significant proportion of time lost to injury each season. These strains typically occur during high-speed running or sudden changes in direction, activities that are integral to football performance (Ekstrand et al., 2011). Despite their frequency, many hamstring injuries are preventable through targeted strength training, proper warm-up routines, and adequate recovery strategies.

One of the most effective prevention methods is eccentric strength training, particularly through exercises like the Nordic hamstring curl. Research has shown that teams implementing eccentric-focused programs experience markedly fewer hamstring strains (van Dyk et al., 2019). Strengthening the hamstring muscles eccentrically helps them withstand the high loads experienced during sprinting, reducing the likelihood of tearing.

A structured warm-up is equally essential. The FIFA 11+ program, for instance, has been shown to reduce lower-limb injuries by improving muscle activation and neuromuscular control (Soligard et al., 2008). Incorporating dynamic stretches, progressive sprint drills, and activation exercises ensures the hamstrings are adequately prepared for the demands of play.

Fatigue and poor recovery also contribute significantly to injury risk. Adequate rest, balanced training loads, and consistent monitoring of player wellness are critical components of injury prevention (Opar et al., 2012). Players should also pay attention to flexibility imbalances and core stability, which can affect hamstring function and increase susceptibility to strain.

Ultimately, preventing hamstring injuries requires a holistic approach that integrates strength, conditioning, and recovery. By committing to evidence-based prevention programs, players and coaches can help ensure that athletes stay in the game — stronger and healthier for longer.

References

Ekstrand, J., Hägglund, M. and Waldén, M. (2011) ‘Epidemiology of muscle injuries in professional football (soccer)’, The American Journal of Sports Medicine, 39(6), pp. 1226–1232.

Opar, D.A., Williams, M.D. and Shield, A.J. (2012) ‘Hamstring strain injuries: factors that lead to injury and re-injury’, Sports Medicine, 42(3), pp. 209–226.

Soligard, T. et al. (2008) ‘Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial’, BMJ, 337, a2469.

van Dyk, N. et al. (2019) ‘Preseason Nordic hamstring exercise is associated with a substantial reduction in hamstring injury risk in football players: a prospective cohort study’, British Journal of Sports Medicine, 53(1), pp. 1–8.