Hamstring injuries are common amongst athletes, especially in sports that involve frequent accelerations, decelerations, and changes in direction. To mitigate the risk of hamstring strains and to maintain optimal performance, incorporating specific pre match exercises to prevent hamstring injuries is crucial! In this article, we’ll explore a range of exercises designed to target and strengthen the hamstrings, reducing the likelihood of injury.

Dynamic Warm-Ups

A dynamic warm-up will provide exercises that mimic in-game movements, physically and mentally preparing you for the main event. Physiologically, these exercises will increase blood flow to your hamstrings, improving muscle flexibility and preparing them for the physical demands of your sport. Great dynamic stretches to consider include leg swings, high knees, and butt kicks.

Leg Swings

Leg swings are one of many pre match exercises to prevent early in-game injury. Stand next to a sturdy surface for support, and swing one leg forward in a controlled manner, focusing on a full range of motion. Aim to perform 15 swings on each leg.

Hip Hinges

Hip hinges activate and strengthen the posterior chain (muscles along the back lower half of your body), which includes the hamstrings. Stand with your feet hip-width apart, hinge at the hips, and lower your upper body toward the ground while keeping your back straight. Engage your core and squeeze your glutes as you return to an upright position. Repeat for 15 reps.

Hamstring Curls

Hamstring curls give you an opportunity to test your hamstrings’ strength using a weight greater than yourself, such gym equipment or resistance bands. Lie face down on a mat, secure the band around your ankles, and flex your knees, bringing your heels towards your glutes. Control the movement as you extend your legs back to the starting position. Aim for 2 sets of 15 reps.

Walking Lunges

Walking lunges engage multiple muscle groups, including the hamstrings, quads, and glutes. Take a step forward with one foot, lower your body into a lunge position, and then push off the front foot to bring the back foot forward. Alternate legs and repeat for 15 lunges on each leg.

Eccentric Hamstring Exercises

Eccentric exercise is the activation of your muscles as they lengthen. Performing this exercise type is strongly correlated with reduced injury. One exercise is the Nordic hamstring curl. Kneel on a soft surface with a partner holding your ankles or secure your feet under a heavy object. Slowly lower your upper body towards the ground, resisting the descent with your hamstrings. Push yourself back up to the starting position. Aim for 2 sets of 10 reps.