Hamstring strain injuries (HSI) are the most common injury in elite football and have increased despite advances in sports science.
Injuries negatively impact team performance and finances.
This study provides a holistic, evidence-informed strategy for hamstring injury prevention in elite football.
The applications can be applied to all athletes.
How can elite football teams effectively implement evidence-based strategies to prevent hamstring injuries?
What did the researchers do?
Strategies for Reducing Hamstring Injuries
Researchers reviewed risk factors and existing evidence-based interventions for hamstring injury prevention and developed a five-point strategy for preventing them:
- Strength training
- Load monitoring
- Hip stability work
- Movement quality training
- Physical conditioning
Risk Factors for Hamstring Injuries
The researchers highlight the multifactorial nature of hamstring injuries. Figure 1 diagrams the many factors.
What were the results?
Strength Training is Key
- Eccentric strength training (e.g., Nordic Hamstring Exercise) is the most researched and effective approach.
- Increasing the fascicle length of the biceps femoris long head reduces injury risk.
- Both knee-dominant and hip-dominant exercises should be included.
Training Load Must Be Monitored
- High-speed running (HSR) exposure is protective when adequately dosed.
- Acute: Chronic Workload Ratio (ACWR) should be managed to prevent spikes in load.
- Players need progressive loading to tolerate match demands.
Lumbopelvic Hip Stability Matters
- Weak core and hip stability contribute to hamstring injuries.
- Training should include glute activation, pelvic control, and neuromuscular coordination.
Individualized Physical Conditioning is Essential
- Stronger, more aerobically fit athletes are at lower injury risk.
- Programs should incorporate general strength and conditioning beyond just hamstrings.
Movement Quality Needs Focus
- Sprint mechanics, landing control, and multi-directional agility drills help prevent injuries.
- Movement training should be progressive and sport-specific.
What does this mean?
- Hamstring injury prevention should be multifaceted, not just based on a single exercise.
- Strength training should be targeted and individualized based on player risk profiles.
- Load management is critical—both underloading and overloading increase risk.
- Buy-in from key stakeholders (coaches, players, and staff) is crucial for implementation.
Worth Noting
- Many elite teams fail to implement research-backed interventions fully.
- The study does not provide experimental data but rather a strategic framework.
- Some risk factors, such as neuromuscular coordination and workload balance, need further research.
Coach's Takeaway
- Eccentric hamstring strength training is non-negotiable.
- Hip/core stability training is an underrated but critical component.
- Monitor workload using ACWR to avoid spikes in training intensity.
- Sprint exposure at near-max speeds 1-2 times per week reduces injury risk.
- Movement quality work should be progressive and specific to football demands.
I hope this was helpful.
Ramsey
