The 'Dreaded' Hamstring Strain

What to do If you’ve sustained one or are worried about doing one…

Hamstring injuries are common in many sports played in the Top End. With football and rugby pre-seasons finished and the 2024/25 seasons underway, let’s take a moment to discuss the most prevalent soft tissue injury we see in the clinic.

What are hamstring injuries?

The hamstrings are a group of muscles located at the back of your thigh, essential for running, jumping, and kicking. The

hamstrings consist of 3 muscles; the biceps femoris (the most commonly injured), semitendinosus and semimembranosus. These muscles can be particularly vulnerable during explosive activities such as sprinting and kicking.

The Stats!

Hamstring injuries are the most common soft tissue injury in football, accounting for approximately 20-30% of all injuries reported in the AFL.

According to the AFL Injury Report, in 2022:

-          There were 93 reported hamstring injuries

-          Players spent an average of 20-30 days on the sidelines.

-          The risk of hamstring injury is highest during the pre-season and the initial rounds when players are increasing their training intensity.

Importantly, research shows that sustaining a hamstring strain is one of the best predictors of future injuries. Players with a history of hamstring injuries are two to four times more likely to re-injure compared to those who have never experienced one. This highlights the importance of proper rehabilitation.

How do they happen?

Muscle damage occurs when the force exerted exceeds what the tissue can tolerate. Rapid movements—such as sprinting after a loose ball, jumping for a mark, or being pushed while kicking—can lead to strains. Fatigue further compounds this risk, as it reduces the tissue's capacity over the course of a game. Studies indicate that fatigue can increase the likelihood of strains by up to 25%.

How do I know if I’ve done a hammy?

Common symptoms of hamstring injuries include:

• Sudden pain in the back of the thigh, often described as a “pull” or “tear,” with or without a “pop” sensation.

• A cramping sensation at the back of the thigh, which can indicate a lower-grade strain.

• Swelling and bruising, typically associated with more severe injuries.

What do I do if I’ve done a hammy?

Immediate and appropriate treatment is crucial if you sustain a hamstring injury to minimise further injury and ensure a speedy return to sport. Rest, Ice, Compression, Elevation (RICE) is an important component of your initial management. Not all strengthening programs are created equal; it’s essential to ensure sufficient strengthening to help the hamstrings withstand the high forces required in sports. Research shows that tailored strengthening programs can reduce the risk of injury by up to 50%.

At Elite Physio, we offer specialised programs run by experienced physiotherapists designed to help you regain strength and function, therefore facilitating a quick and safe return to sport.

When can I return to play?

Recovery time varies based on injury severity, previous workload, and injury history. Generally, the greater the severity of the injury, the longer the time to return to play:

• Grade I (Mild): Typically, return to sport in 2-3 weeks.

• Grade II (Moderate): Complete recovery may take several weeks, with players often sidelined for 4-6 weeks. These injuries are frequently accompanied by a “pop,” swelling, and/or bruising.

• Grade III (Severe): With significant muscle damage, recovery can take 8-12 weeks or more to ensure adequate strength has returned.

Our team of physiotherapists will work closely with you to diagnose your hamstring injury and develop a tailored rehabilitation plan. We will conduct hamstring specific testing (including dynamometer strength testing) as well as sport-specific drills to ensure you are ready for a successful return to play.

In summary

Hamstring injuries are very common and can significantly disrupt your season if not properly diagnosed and rehabilitated. Understanding the contributing factors and seeking early and appropriate treatment can make all the difference. If you have suffered a hamstring injury or want assessment and prevention testing and exercises, our team are here to help. Together, we will work towards getting you back on the field, keeping you on the field and performing at your best.

Give us a call 89418555 or book online!