Understanding the causes, risk factors and strategies that actually work
Hamstring injuries are one of the most common and frustrating issues in AFL. They can side-line players for weeks, disrupt team dynamics, and often return if not properly managed.
The good news?
Many of these injuries are preventable with the right knowledge, preparation and recovery strategies.
Why do hamstring injuries happen?
Hamstring injuries are multifactorial, meaning they result from a combination of internal and external factors.
These include things like:
- Muscle strength imbalances
- Fatigue
- Poor flexibility
- Sudden spikes in training
- Inadequate recovery
In AFL, players are constantly sprinting, kicking, changing direction and jumping.
The hamstrings play a crucial role in all of these movements, particularly in decelerating the leg during running and stabilising the hip and knee.
If the hamstrings are not properly conditioned or are overloaded, they are far more prone to strain or tearing.
Risk factors for first-time hamstring injuries
Understanding the risk factors can help reduce the likelihood of injury in the first place.
Key contributors include:
1. Muscle imbalance
When the hamstrings are significantly weaker than the quadriceps, especially during sprinting or kicking, they are more likely to be overloaded. This can cause the hamstrings to overcompensate, leading to strain.
2. Fatigue
Tired muscles are less able to absorb force or stabilise joints. Fatigue late in games or during intense training periods increases the risk of poor technique and injury.
3. High-speed running
The hamstrings are under maximum tension during sprinting, particularly in the late swing phase of the stride. Without proper conditioning, this makes them more vulnerable to tearing.
4. Poor flexibility
Limited range of motion in the hips or hamstrings places extra strain on the muscles during dynamic movement. Tight muscles cannot adapt as well to sudden changes in direction or speed.
5. Improper load management
Returning too quickly from off-season or injury without a gradual build-up in load can increase injury risk. Sudden spikes in training volume or intensity are a common cause of strain.
6. Poor sleep and recovery
Sleep is when the body repairs itself. Inadequate rest can impair muscle recovery, reaction time and coordination. Recovery strategies like hydration, nutrition and rest days are essential.
Risk factors for hamstring re-injury
A previous hamstring injury is the most significant risk factor for another one.
Some of the main contributors to recurrence include:
1. Previous hamstring injury
The most significant predictor of future hamstring injury is a history of one. Scar tissue, residual weakness, or incomplete rehab can leave the muscle vulnerable.
2. Returning too soon
Athletes eager to get back on the field may return before the muscle is fully healed or strong enough. This increases the risk of re-injury, often more severe than the first.
3. Strength asymmetry
Differences in strength between the left and right legs, or between muscle groups (e.g., glutes vs. hamstrings), can lead to compensatory movement patterns that increase injury risk.
4. Lack of eccentric strength
Eccentric strength (controlling the muscle as it lengthens) is crucial for deceleration and sprinting. Without it, the hamstring is more likely to fail under load.
Prevention: what actually works?
Several evidence-based strategies can significantly reduce the risk of hamstring injuries:
Nordic hamstring exercise (NHE)
- This exercise targets eccentric strength in the hamstrings.
- Studies show that regular use can reduce hamstring injury rates by over 50%.
- It’s simple, scalable, and effective when included in a structured program.
Sliders and divers
- These exercises train the hamstrings through a full range of motion and under control.
- They complement Nordics by improving dynamic stability and coordination.
Load monitoring
- Using tools like GPS tracking or rate of perceived exertion (RPE) scales helps coaches manage training loads.
- Avoiding sudden spikes in intensity or volume is key to injury prevention.
Sleep and recovery
- Aim for 7–9 hours of quality sleep per night.
- Incorporate active recovery, hydration, and proper nutrition to support muscle repair.
See a physio
- A physiotherapist plays a vital role in both prevention and rehab.
- They can assess movement patterns, prescribe corrective exercises, and guide a safe return to sport.
- Completing the full rehab plan, even after symptoms subside, is essential to avoid re-injury.
Why this matters for AFL players
AFL is a high-speed, high-impact sport. With frequent sprinting, kicking, and sudden changes in direction, hamstrings are constantly under stress.
In the recent Geelong vs Port Adelaide game, stars like Patrick Dangerfield, Lachie Jones, and Jason Horne-Francis all suffered hamstring injuries, how even elite athletes are vulnerable.
By understanding and addressing these risk factors, players can stay healthier, perform better, and spend more time doing what they love, playing footy.
Don’t skip the physio
One of the most important steps after a hamstring injury is seeing a physiotherapist.
A physio can:
- Accurately assess the injury
- Guide a structured rehab plan
- Monitor progress and adjust exercises
- Ensure a safe and strong return to sport
Following through with the full rehab plan, even after the pain is gone, is critical.
Cutting corners can lead to re-injury and more time off the field.
Ready to get on the front foot with injury prevention?
Whether you’re dealing with a hamstring strain or want to reduce your risk of future injury, our experienced physiotherapists are here to help.