Why Hamstring Strains Happen in Team Sports
Why Hamstring Strains Happen in Team Sports -Lewis Physical Therapy & Sports Rehabilitation
🔍 What You’ll Learn in This Blog
🎥 Watch the full breakdown on hamstring strains here:
Hamstring strains are one of the most frustrating and recurring injuries in sports like soccer, football, lacrosse, and baseball. This post breaks down why they happen so often, what phase of sprinting they occur in, and how isometric and eccentric training are key to recovery and prevention.
⚡ Why Hamstring Strains Happen So Often
When athletes sprint at top speed, the hamstrings serve two critical roles — they act as both a brake and an engine. They control the forward swing of the leg, absorb force upon foot contact, and then work to drive the athlete forward.
Most hamstring strains occur during the terminal swing and early stance phases of sprinting — that split second before and after your foot strikes the ground. At this point, the hamstrings are lengthened and contracting eccentrically, which places them under enormous tension. This can be a perfect storm for a strain to occur when lacking in other areas (i.e. overstriding, poor eccentric/isometric strength).
🧩 Understanding the Different Grades of Strain
Not all hamstring injuries are the same — and the grade helps guide recovery:
Grade 1: Mild overstretching with tightness, but no significant strength loss.
Grade 2: Partial tear with moderate loss of strength and difficulty sprinting or jumping.
Grade 3: Complete rupture, can require surgery (more common in proximal/high-hamstring injuries) or long-term rehab.
Recognizing the severity early ensures a smarter, safer return-to-sport plan.
🚀 Common Causes: Overstriding and Poor Mechanics
One of the most common mechanical errors linked to hamstring strains is overstriding — when the foot lands too far in front of the body. This increases the braking forces and places the hamstring in a stretched, vulnerable position.
Efficient sprint mechanics — keeping stride length under control and landing closer to your center of mass — help minimize braking and reduce injury risk.
💪 The Role of Isometric and Eccentric Strength
Two types of strength work dominate effective hamstring rehab:
Isometrics: Holding static tension positions like single leg hamstring bridges, GHD 45 Deg holds or isometric knee flexion holds on a hamstrinc curl machine. These reduce pain early on and rebuild tendon strength.
Eccentrics: Exercises like RDLs, full-range GHD work, or eccentric Swiss ball curls. These lengthen the muscle under load and prepare it for the high-speed demands of sprinting.
Combining both helps athletes rebuild durability, sprint power, and confidence before returning to sport.
🏃♂️ Rehab Progression and Return to Play
A proper hamstring rehab plan involves gradual exposure to sprinting demands:
Early Phase: Light jogging, low-intensity change-of-direction
Intermediate Phase: Controlled accelerations, submaximal sprints at medium yardage (10-15 yds), and progressed intensity of straight-ahead running up to 80-85% intensity.
Advanced Phase: Full-speed sprinting, directional changes, and sport-specific drills.
The goal isn’t just pain-free movement — it’s full performance restoration.
🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast
Catch the full breakdown of hamstring strain rehab, sprint mechanics, and how to prevent reinjury.
🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ
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