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What we’ll cover
  1. What are the hamstrings and what is their role?
  2. What are the risk factors for sustaining a hamstring injury?
  3. What can we do to help prevent hamstring strains?
  4. What should you do if you strain your hamstring muscle?

Hamstring injuries in AFL

Hamstring strains or tears are the most common sporting injury experienced in AFL football and have a high recurrence rate when not rehabilitated properly. With local football clubs returning to preseason in recent weeks, now is a great time to talk about hamstring strains and what we can do to help prevent them from occurring.

What are the hamstrings and what is their role?

We have three different hamstring muscles that are positioned at the back of our thighs, originating from the ischial tuberosity (sit bone) on the pelvis and attaching over the back of our knee joint. The hamstring muscles act to achieve both extension of the hip as well as flexion/ bending of the knee. Any time you are walking, running or jumping your hamstrings are hard at work. In walking and running, the hamstrings work are largely as an antagonist to the quadriceps and control the deceleration of the knee.

What are the risk factors for sustaining a hamstring injury?

  • Poor/ inadequate warm up – performing an inadequate warm up predisposes to hamstring injury as the body is not properly prepared/ activated for the upcoming sporting demands.
  • Previous hamstring strain – those who have previously injured a hamstring are more prone to recurrence due to poor rehabilitation.
  • Poor hamstring flexibility – If your muscles have poor flexibility they may not be able to bear the full force of some sporting demands.
  • Sports participation – sports involving sprinting and rapid changes of direction, as well as other sports such as dancing that require extreme muscle stretching make hamstring strains more common.
  • Muscular imbalances – It is believed that an imbalance between your quadriceps and hamstring muscle strength may increase your likelihood of hamstring injury.

What can we do to help prevent hamstring strains?

Completing a hamstring focused strengthening program has shown to reduce the rate of hamstring injuries by up to 70% as well as helping you to perform at a higher level. Rehab exercises will largely focus on improving the strength and length of your hamstring muscles, but may also include strength/ stability training of the lower spine, hips, knees and even ankles.

Due to the hamstrings unique role in decelerating the lower limb to prepare and position the leg for ground contact during running/ sprinting activities, it is important that we train our hamstring strength in a similar way. Eccentric hamstring exercises are specific to the function of the muscle during these types of activities as they help to strengthen the muscle as it lengthens throughout its range of motion. Some examples of eccentric hamstring exercises are shown below.

What should you do if you strain your hamstring muscle?

Acute hamstring management consists of the RICER principles: Rest, Ice, Compression, Elevation, Referral. It is important to seek a physiotherapist assessment soon after injury in order to help minimise time spent on the sidelines and ensure you complete a full rehabilitation program to reduce your risk of recurrence. A physiotherapist will be able to assess the extent of your injury, help determine any underlying predisposing factors, commence a rehabilitation/ graduated strengthening program and assist you with your return to sport journey.

If you have sustained a hamstring strain or need to prevent a hamstring strain this season, call our friendly team or book online.


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Last week, we had the pleasure of chatting with the lovely residents at Hyson Apartments, right next to our new Caulfield South location! Our expert physio, Jason, shared some great tips on building strength and balance to help everyone stay active, independent and safe from falls. 

With the right exercises, you can feel healthier, happier, and stronger every day! From standing up with ease to walking confidently, these small steps lead to a life-changing impact. 
 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy From the clinic to the kitchen! 🍝 Our team at ME Physio traded their work attire for aprons this long weekend, cooking up some pasta magic for a work function. Team bonding with alot of delicious fun! 👨‍🍳👩‍🍳 

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Your bone mineral density is an important area to address as you age. 

In these videos Lizzie and Matt run us through some basic exercises that you can do at home to start building up the strength in your bones and muscles. 

There are multiple variations for each exercise so that you can choose the exercise that best fits your current strength / fitness level.

Here we have our variations of a push up 
1) push ups against the wall
2) push ups on knees 
3) push ups elevated on a surface (can use a bench or table)
4) push ups in plank position

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Lella and our team, Peta has worked extremely hard to get back to playing soccer after an ankle injury. 
Through a thorough and guided rehabilitation program, getting stronger is getting back on the pitch and finishing off the season with a few goals 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Matthew and our team, Cailin has worked tirelessly to reduce her back pain and restore her strength.
Through a thorough and guided rehabilitation program, getting stronger is getting back on the ice and competiting at Nationals. 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy At ME Physio, we’re focused on helping you get stronger and recover so you can keep doing the things you love. 

For Rachel, healthier and stronger is getting back on the slopes in New Zealand following ACL reconstructive surgery 
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#lovetoseeit #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Exciting news from our NEW site in Caulfield South! 🧡🩶

Our physiotherapists, Lizzie and Matthew, recently performed strength and balance assessments for the friendly and caring residents at Calvary Hyson Apartments. 

These assessments help us understand your balance, strength, and current fitness levels, allowing our physiotherapists to create a tailored plan to keep you healthier, happier, and stronger.

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half.

You Deserve to Feel Good.

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