Bulletproof your Hamstrings – Strengthening Exercises

Hamstring Strengthening

Hamstring injuries are one of the most common muscle injuries in the AFL and local footy. Unfortunately, they have a high rate of recurrence. Studies have shown that up to 30% of AFL players who suffer a hamstring injury will suffer a recurrence within the same season.

There are several factors that contribute to the rate of recurrence of hamstring injuries, these include poor flexibility, muscle imbalances, fatigue, and inadequate rehabilitation. In addition, previous injury to the hamstring muscle is a strong predictor of future injury, highlighting the importance of proper rehabilitation and injury prevention strategies.

Here are some examples of excellent Hamstring strengthening exercises you can incorporate into your gym routine to strengthen the hamstrings.

ExerciseSets x RepsRest Interval
Romanian Deadlift (RDL)3 x 1060-90 seconds
Glute Ham Raise 3 x 1060-90 seconds
Nordic Hamstring Curl 3 x 560-90 seconds
Swiss Ball Hamstring Curl (SBLC)3 x 1260-90 seconds
Seated Leg Curl3 x 1060-90 seconds
Gluteal Bridges3 x 1560-90 seconds

Incorporating these exercises into your regular gym routine can help improve hamstring strength and reduce the risk of injury.

Treatment protocols typically involve a combination of stretching, strengthening, and neuromuscular training. Stretching exercises are designed to improve flexibility in the hamstrings and other lower limb muscles. Strengthening exercises target the hamstrings and other key muscle groups, such as the glutes and core, to improve stability. Neuromuscular training aims to improve neuromuscular control and coordination, which can help improve movement patterns.

Return-to-sport protocols are also a critical component of hamstring injury rehabilitation. These protocols typically involve a graduated return to training and playing, with specific milestones to be achieved before being cleared to play.

If you want a customised strengthening and mobility program to build bulletproof hamstrings so you can spend more time on the field then on the sidelines, call the clinic to book in with one of our specialist physiotherapists.

TPC Team

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