Hamstring Strain in AFL Players: A Common but Preventable Injury

Hamstring strains are one of the most common injuries in AFL. Whether you're a weekend warrior or playing competitively, this type of injury can take you off the field for weeks. Without the right rehabilitation, the risk of reinjury remains high.

At Leap Healthcare, we support athletes across Mount Waverley with expert treatment and personalised recovery plans to help you return stronger and stay injury-free.

Why Are Hamstring Injuries So Common in AFL?

AFL places high demand on the body. Sprinting, kicking, tackling, jumping, and changing direction all put stress on the hamstrings. Most injuries occur during:

• Top-speed running, especially at the end of a sprint

• Sudden deceleration or changes in direction

• Powerful kicking without proper warm-up or mobility work

Common risk factors include a history of hamstring injury, fatigue, tight hip flexors, poor flexibility, low glute strength, and sharp increases in training load.

What Does a Hamstring Strain Feel Like?

A hamstring strain often happens suddenly, usually during high-intensity movement. You may feel a sharp or pulling pain in the back of the thigh. Other signs include:

• Difficulty walking or running

• Tenderness or localised swelling

• Bruising in the back of the leg (with moderate or severe strains)

Hamstring injuries vary in severity. Some involve mild overstretching, while others may be partial tears requiring extended rehabilitation.

How We Support Your Recovery at Leap Healthcare

If you suspect a hamstring strain, the best course of action is early assessment and intervention. At Leap Healthcare, we offer a structured, evidence-based recovery program tailored to your level of sport and personal goals.

Our approach includes:

• Rest and load management

• Ice and manual therapy in the early phase

• Safe, progressive strength exercises

• AFL-specific rehabilitation and return-to-sport planning

• Guidance on technique and movement efficiency

We use our in-house strength equipment and personalised testing to make sure you’re fully ready to get back into sport.

Five Key Ways to Prevent Hamstring Strains

Prevention is just as important as recovery. Whether you're returning from injury or staying ahead of one, the strategies below can help reduce your risk.

1. Strengthen Eccentrically

Exercises such as Nordic curls, Romanian deadlifts, and hamstring sliders help condition your hamstrings to absorb force. Eccentric strength training builds resilience during the lengthening phase of movement, which is critical in AFL.

2. Warm Up the Right Way

A thorough warm-up is essential. Include dynamic drills like glute activation, sprint technique work, and mobility exercises. This prepares your muscles for the demands of training or a game.

3. Manage Training Load

Sudden spikes in training are a leading cause of soft tissue injury. Track your volume and intensity using basic logs or apps to help plan smarter progressions.

4. Improve Glute Strength and Hip Mobility

Strong glutes and mobile hips help reduce the strain on your hamstrings. Exercises like lunges, glute bridges, and hip openers should be part of your regular training.

5. Refine Sprint Technique

Faulty sprint mechanics can overload the hamstrings. Incorporate resisted sprints, stride drills, and movement retraining to run more efficiently and with less risk.

Recover With Confidence at Leap Healthcare

If you’ve experienced a hamstring injury, don’t leave your recovery to chance. Our team at Leap Healthcare in Mount Waverley helps athletes of all levels return to sport safely with targeted physiotherapy, strength and conditioning, and education that lasts beyond rehab.

📍 Visit our clinic in Mount Waverley
📲 Book online or call (03) 8512 9958

Let’s get you back on the field feeling stronger and more confident than ever.