By Lauren Richards Physiotherapist
Hamstring strains are among the most common injuries in athletes, especially those involved in sprinting, soccer, football, and other explosive sports. Even more frustrating than the initial injury is its tendency to come back — often with greater severity and longer recovery times. If you’ve had a hamstring strain before, you know the anxiety that can come with returning to activity. Fortunately, with the right strategy, recurrence is not inevitable.
At The Corio Bay Sports Treatment Clinic Colac, we regularly help footballers and soccer players recover from and prevent hamstring injuries. In this guide, we explore why these injuries return — and how targeted physiotherapy can help stop the cycle.
Why Do Hamstring Strains Recur?
Recurrent hamstring injuries often stem from a combination of factors:
- Inadequate rehabilitation: Returning to sport before full strength and flexibility are restored
- Muscle imbalances: Weakness or poor coordination between hamstrings, glutes, and hip flexors
- Poor sprinting mechanics: Increases stress on the hamstrings, especially during deceleration
- Fatigue: Tired muscles are less able to absorb force
- Scar tissue or reduced elasticity: Previous injuries can alter how the muscle functions
A detailed assessment with a physiotherapist can help identify the root causes and guide your rehabilitation.
Strategies for Preventing Recurrent Hamstring Strains
1. Emphasise Eccentric Strength Training
Hamstrings play a key role in decelerating the leg during running. Eccentric exercises like Nordic hamstring curls are highly effective at reducing reinjury rates.
Progression examples:
- Assisted Nordic curls
- Unassisted curls
- Weighted variations (for advanced athletes)
Eccentric sliders can also be helpful early in rehab. These are commonly used in our Colac clinic to rebuild control and strength safely.
2. Improve Lumbopelvic Control and Core Stability
A stable pelvis and strong core reduce compensatory stress on the hamstrings. Weak glutes or abdominal muscles often force the hamstrings to work overtime.
Effective exercises include:
- Single-leg glute bridges
- Bird dogs
- Planks with leg lifts
- Dead bugs
These movements are often included in rehabilitation plans developed by our Colac-based physiotherapists to support overall movement control.
3. Restore and Maintain Flexibility
While tight hamstrings may not directly cause injury, limited flexibility — especially in the hip flexors — can affect your mechanics and increase strain.
Include:
- Dynamic warm-ups (e.g., leg swings, walking lunges)
- Post-training static stretches
- Mobility drills like inchworms and straight-leg kicks
Your physiotherapist can guide you on how and when to stretch based on your specific needs and activity level.
4. Correct Running Mechanics
Faulty sprinting technique, especially overstriding or poor pelvic control, can overload the hamstrings during high-speed movements.
Drills to improve mechanics:
- A-skips and B-skips
- High knees
- Resisted sled pulls
- Sprint technique with video feedback
Our clinic in Colac offers running assessments as part of a comprehensive physiotherapy approach.
5. Gradual Return to Play
A structured return-to-sport plan is essential. Progressing too quickly is one of the most common causes of reinjury.
Suggested phases:
- Jogging and submaximal running
- Gradually increasing sprint intensity (60% → 100%)
- Sport-specific drills
- Full-speed practice and gameplay
Guidance from a physiotherapist ensures this process is safe and suited to your sport.
6. Manage Fatigue and Training Load
Most hamstring injuries happen when athletes are fatigued. Managing training volume and prioritising recovery can make a big difference.
Tips:
- Avoid overtraining
- Include cross-training to reduce strain
- Use tools like foam rollers, massage, and recovery sessions
Our physiotherapists in Colac often help athletes monitor their load and build smarter, more sustainable routines.
The Bottom Line
Preventing recurrent hamstring strains requires more than rest. It involves a complete strategy: strengthening, mobility, technique training, and progressive return-to-play.
If you’re dealing with repeated hamstring issues, consider working with a qualified physiotherapist. At The Corio Bay Sports Treatment Clinic Colac, our experienced team can design a tailored rehabilitation and prevention plan to get you back to your sport — stronger, more confident, and injury-free.
About Lauren
Lauren is a keen netballer and lover of all sports and has a passion for helping people with musculoskeletal and sporting injuries. She loves creating management plans to help people recover quickly and reach their goals.