Nathan Buckley’s struggle to overcome multiple hamstring strains highlights the devastating nature of hamstring injuries. Yet despite decades of research into the causes and prevention of hamstring strains, no definitive answer to the question of how to prevent them has been found. The hamstring muscle group is the most frequently injured of all muscles. These injuries are particularly common in sports requiring rapid acceleration and sprinting such as Australian Rules football, soccer, rugby, cricket, American football and track sprinting. In the AFL, clubs average six new hamstring strains per season according to AFL injury statistics compiled by Dr. John Orchard. They are a very painful and frustrating injury, putting an athlete out of competition from three weeks to several months. Sadly though, even after completing all of the necessary rehabilitation and returning to competition, there is a high likelihood of injury recurrence.

The hamstrings consist of a group of three muscles located on the back of the thigh. Damage to the hamstrings typically occurs during rapid acceleration and sprinting. This is because under these circumstances these muscles are quickly stretched to long lengths while working hard to control the forward swinging front leg. With the introduction of new football laws such as unlimited interchange off the bench, immediate kick-in following a point and faster boundary throw ins, the speed of football is faster than ever.

Research conducted by Professor Kevin Norton from the University of South Australia shows that the speed of Australian Rules football has approximately doubled over the last 4 decades. There are concerns about the increase in injury incidence with the increase in game speed but the most recent AFL Injury Report actually reveals a downward trend in the overall incidence of injuries keeping players off the field, including hamstring strains, possibly as a result of more conservative management of injuries.

Many causes of hamstring injury have been investigated including imbalances in leg strength, lack of flexibility, inadequate warm-up, muscle weakness, lower back problems and the knee angle when the hamstrings are strongest. It is most likely that a combination of problems contributes to hamstring injury, which makes the understanding of ways to help prevent them more difficult.

Given the prevalence of hamstring strains in Australian Rules football, there has been much research into the risk factors for these injuries amongst this population. What is now well known is that football players are more at risk of a hamstring injury as they get older. Players over 24 years of age are four times more likely to experience a hamstring injury than younger players, as revealed by research by Dr. Belinda Gabbe. Dr. Gabbe’s research also reveals that the majority of hamstring injuries occur in the first three months of the playing season and that players are at greater risk of hamstring injury if they have had a previous hamstring injury.

The most promising strategy for the prevention of hamstring injuries supported by a number of research studies is a type of exercise known as eccentric training. This involves controlled lengthening of the hamstrings while they are developing tension. This type of exercise should be conducted in a progressive manner with care and control so as not to cause excessive muscle soreness.

Hamstring injury rehabilitation will generally include stretching, icing, progressive resistance training building to eccentric training, core and gluteal strengthening along with progressive agility, running, sprint and match specific training as rehabilitation progresses.

Jodi Richardson recently completed her PhD at Monash University. Originally a Physical Education and Chemistry teacher, Jodi completed an Honours degree in Exercise and Sports Science before completing her PhD investigating the effect of progressive eccentric training on hamstring muscle properties, and the application of this research to hamstring injury prevention in Australian Rules football. Jodi has presented her research both nationally and internationally, and was recently invited to present at the Australian Conference of Science and Medicine in Sport. She is a keen writer with an avid interest in Sports Science.