How to Prevent Hamstring Strains: Essential tips

Morrie Toum
Feb 7
4 min read

Hamstring strains suck and unfortunately are a common injury among athletes, particularly for those who participate in sports that involve sprinting, quick direction changes, or explosive movements. Whether you're a sprinter, footballer, or soccer player, hamstring strains can sideline you for weeks, affecting both performance and progress. At Blueprint Physio and Performance , we specialise in helping athletes prevent injuries like hamstring strains. In this article, we’ll cover the most effective strategies to keep your hamstrings strong and healthy—so you can stay on top of your game and avoid injury.

1. Eccentric Hamstring Strengthening: A Key to Injury Prevention

Eccentric strengthening exercises are vital for athletes who want to prevent hamstring strains. Eccentric exercises involve lengthening the muscle while it is under tension, which helps the hamstrings better handle the demands of high-speed running and sudden deceleration.

Why it works: The hamstring is most vulnerable when it is stretched rapidly, such as during sprinting. Eccentric exercises improve the hamstrings' ability to control this stretching force, reducing the risk of a strain.

Some common effective eccentric hamstring exercises include:

Nordic hamstring curls: A highly effective exercise where you slowly lower your body while keeping your hips extended, building strength in the hamstring as it lengthens.
Romanian deadlifts: A controlled movement focusing on the eccentric phase as you lower the weight, strengthening the hamstrings in a safe, targeted way.
Hamstring curls: Focus on the lowering (eccentric) phase of the leg curl machine, taking 3-5 seconds to lower the weight for better hamstring control.

Incorporating eccentric exercises 2 times a week can be an effective strategy in reducing the chances of a hamstring strain. This should be combined with a holistic strength program to help build a stronger, more resilient body.

2. Gradual Progression of Sprint Training to Prevent Hamstring Strain

Sprinting is one of the most common causes of hamstring injuries. Rapidly increasing sprinting intensity or volume can overwhelm your hamstrings and lead to injury. Gradually progressing sprint training is essential for building the strength and speed needed without overloading the muscles.

Why it works: Gradual progression allows your body to adjust to the demands of sprinting, ensuring your hamstrings strengthen over time without experiencing undue stress.

How to progress sprint training safely:

Start slow: Begin with short, easy sprints and gradually increase speed and distance as your hamstrings become stronger.
Rest periods: Ensure you allow proper rest between sprints to avoid overloading your muscles. At least 60sec rest for every 10m of sprinting.
Track your progress: Increase the intensity of your sprints gradually over several weeks to ensure your muscles have enough time to adapt.

By carefully managing the progression of your sprint training, you’ll reduce the risk of a strain and improve your performance over time.

3. Increase Training Volume and Conditioning Gradually

Athletes who suddenly increase the volume of their training are more likely to experience injuries, including hamstring strains. It’s important to gradually build both your strength and conditioning to avoid overwhelming your muscles and tissues.

Why it works: Gradual increases in training load allow your body to adjust without putting your hamstrings at risk of overuse or fatigue.

How to manage training volume:

Incremental load increases: Avoid increasing your training volume significantly per week. This helps prevent overload and ensures a steady progression in fitness.
Prioritize recovery: Rest is just as important as training. Make sure you’re getting enough sleep and recovery time to allow muscles to rebuild and strengthen.
Cross-training: Consider adding low-impact activities like swimming or cycling to your routine to improve overall conditioning without straining your hamstrings.

Building your conditioning and training volume gradually ensures that your hamstrings—and the rest of your muscles—are prepared for more intense training without the risk of a muscle strain.

4. Refining Sprint Technique to Protect the Hamstrings

Proper sprint technique is important for minimising the risk of hamstring injuries. Poor form can lead to increased stress on your hamstrings, making them more susceptible to strain, especially during high-speed running.

Why it works: Good technique reduces unnecessary strain on the hamstrings, allowing for better energy transfer and reducing the risk of injury.

Here are some tips for improving sprinting technique:

Posture: Maintain an upright posture while sprinting. Leaning too far forward can place extra strain on the hamstrings.
Stride mechanics: Focus on achieving a natural stride length—avoid overstriding, which stretches the hamstring excessively. Aim for quick, efficient steps.
Arm drive: Proper arm movement helps propel your body forward, allowing for more efficient leg movement and less strain on the hamstrings.

Improving sprint technique will make your running more efficient, reducing the strain on your hamstrings and lowering the risk of injury.

Conclusion: Keep Your Hamstrings Strong and Injury-Free with Blueprint Physio and Performance

Hamstring strains don’t have to be part of your routine. By incorporating eccentric strengthening exercises, gradually progressing your sprint training, building your conditioning volume steadily, and refining your sprinting technique, you can significantly reduce your risk of injury.

If you’re looking for expert physiotherapy in Sydney to help you prevent or recover from hamstring strains, Blueprint Physio and Performance is here to help. You'll have a customised plan to strengthen your hamstrings, improve your sprinting form, and guide you through a safe and effective training progression.

Book an appointment with us today and take the first step towards injury-free performance!