Hamstring strains are one of the most common, and most frustrating, injuries in sport, especially anything involving sprinting. They love to strike at speed, they linger, and they have a nasty habit of coming back. The good news is that a few evidence-based habits can dramatically lower your risk.
Here are five proven ways to prevent hamstring strains, from strength training and smart load management to running exposure, so you can stay fast and stay on the field.
What Causes Hamstring Strains?
These strains usually happen when the muscle is forced to lengthen under high load, most often during fast running, when the leg swings forward before foot strike. Sudden acceleration, kicking and overstretching can also do it. Risk climbs with fatigue, weak or under-prepared hamstrings, poor load management, and, above all, a previous hamstring injury. The reassuring part is that most of these factors are things you can train and control.
1. Build Eccentric Hamstring Strength
The single most effective way to lower your risk is strength training that targets the hamstrings as they lengthen, known as eccentric strength. The Nordic hamstring curl is the standout exercise here, with strong evidence for reducing hamstring injuries. Building strong, resilient hamstrings through regular strength training helps them cope with the forces of sprinting. If you do one thing on this list, make it this, and progress your strength training gradually over time.
2. Expose Your Hamstrings to Sprinting
It sounds counterintuitive, but running fast helps protect you, as long as you build up to it. Hamstrings that never see high speed are caught out when you suddenly sprint. Gradually exposing them to faster running in training prepares them for the real demands of your sport. The key word is gradual: sprint exposure should be built carefully, not thrown in all at once.
3. Manage Your Load and Fatigue
Fatigue is a major driver of these injuries, and that comes back to load management. Spikes in training, too much too soon, or playing while under-recovered all raise your risk. Build your running and training loads gradually, balance hard sessions with recovery, and be cautious when you are tired or fatigued late in games. Smart load management keeps your hamstrings working within their limits, and it pairs perfectly with the strength work above.
4. Warm Up Properly
A good warm-up primes your hamstrings for the speed and load to come. Include dynamic movements and some gradually faster running efforts before training or games, rather than static stretching alone. This raises muscle temperature and readiness, helping your hamstrings handle high-speed running when it counts. It is a small habit that supports everything else on this list.
5. Fully Rehab Any Previous Injury
A past hamstring strain is the biggest risk factor for another one, usually because it was not fully rehabbed. Returning before the hamstring has regained full strength and capacity leaves it vulnerable. If you have had a hamstring injury, complete your rehab properly, rebuild strength and speed, and return to sport based on readiness, not just the calendar. This is where a physiotherapist is invaluable.
Putting It Together to Prevent Hamstring Strains
You do not need to do all five perfectly overnight. Prioritise eccentric strength training, build your running and sprinting gradually, use smart load management, warm up well, and fully rehab any past injury. Together these habits stack up to meaningfully lower your risk of these injuries, so you can keep training and competing with confidence.
Common Questions About Hamstring Strains
What causes a hamstring strain?
Most happen when the hamstring is loaded while lengthening, typically during fast running. Fatigue, weakness, poor load management and a previous hamstring injury all increase the risk.
Do Nordic curls really help?
Yes. Nordic hamstring curls build eccentric strength and have strong evidence for reducing hamstring injuries, which is why this strength training staple appears in most prevention programs.
How long do hamstring strains take to heal?
It varies with severity, from a couple of weeks for a minor strain to a few months for a severe one. A physiotherapist can guide your timeline and safe return.
Why do they keep coming back?
Usually because the original injury was not fully rehabbed, leaving lingering weakness. Complete rehab and a criteria-based return to sport greatly reduce re-injury risk.
When should I see a physio?
See a physiotherapist if you strain a hamstring, keep re-injuring one, or want a prevention program. Early, guided rehab lowers the chance of it becoming a recurring problem.
How BeFit Can Help
At BeFit Training Physiotherapy, we help athletes prevent and recover from hamstring strains. Our sports physiotherapy team assesses and treats hamstring injuries, our strength and conditioning coaching builds the eccentric strength that protects you, and a running assessment fine-tunes your running to lower your risk. Initial consultations run for 45 minutes, one-on-one.
Our team at Edgecliff and Coogee would be glad to help. No referral is required, and HICAPS is available on-site for immediate health fund claiming.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services at BeFit
Learn more about how our team can help:
Sports Physiotherapy
Strength & Conditioning
Running Assessment
Further Reading
3 Hidden Reasons Your Hamstrings Feel Tight (And How to Fix Them)
5 Proven Ways to Lower Your Running Injury Risk
References
van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019.
Askling CM, Tengvar M, Thorstensson A. Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial. Br J Sports Med. 2013.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
