Hamstring strains are a very common injury among sprinters and many speed-based athletes, competitively, and recreationally.
Thankfully, it is possible to prevent hamstring strains (mostly) through proper strength training.
The key components of preventing hamstring injury are as follows:
- Nordic hamstring curls 2x/week
- Romanian deadlifts
- Single leg romanian deadlifts
If you make these exercises a core component of your training every week there is a much lower likelihood that you will experience a catastrophic hamstring strain that takes months to heal up.
In the remainder of this article I will discuss and share videos of these different exercises including sets, reps, and intensity (how much weight), for optimal results.
I’ll also discuss some common misconceptions about preventing and rehabbing a hamstring strain (or any strain for that matter).
Let’s jump in!
Key Takeaways
- Lifting weights (heavy) reduces the risk of hamstring strains
- Nordic hamstring curls and other exercises done 2x/week can be enough to significantly reduce hamstring strain risk
- Stretching is not an effective means of preventing muscle strains
- Hamstring strains usually happen during the eccentric phase of muscle contraction
Stretching or Strengthening to Prevent Hamstring Strains, which is better?
Based on the data that I have read and the experience that I have in the clinic working with athletes, strengthening the hamstring musculature is the most potent way to prevent injury risk.
Stretching is not adding any additional muscle tissue nor is it increasing the overall load tolerance (how much force), to the muscle.
Why do strains occur?
Strains occur when the forcefulness of the contraction produces more force than the muscle tissue is able to handle.
This results in larger-than-normal muscle tearing, generally resulting in pain, swelling, and sometimes weakness (depending on the size of the tear.
Hamstring strains usually occur during the eccentric phase of the running or sprinting phase as your leg is kicking forward.
The reason this is the case is that there is a tremendous amount of velocity occurring at the tibia (lower leg) which the hamstring is responsible for slowing down.
If the hamstring is not strong enough or is overly fatigued you are then put at a higher injury risk.
How many sets and reps of these hamstring exercises should you perform?
Nordic Hamstring Curls
Studies have shown that as little as two sets of five reps, twice per week, of nordic hamstring curls, are enough to significantly reduce your risk of hamstring curls. The likely reason that this is so helpful is that it replicates the high or maximal eccentric load of the hamstrings during sprinting.
Of course, if you want to increase your volume you are free to do this too. I’d likely start with two sets of five reps twice per week and increase that to three sets of 8-12 reps, twice per week.
**insert YT video**
Romanian Deadlifts
Romanian deadlifts are a great way to increase your hamstring flexibility and strength under load. You can also load quite a bit of weight on the bar for these ones, helping to build your absolute strength.
I recommend starting with three sets of ten repetitions, two times per week to start. Progressively increase the weight as able and aim to work at an RPE 8. If you don’t know what RPE is, please read this article discussing how to use rating of perceived exertion in your training. **insert link**
Single-leg Romanian Deadlifts
Similar to romanian deadlifts, the single leg RDL is a great way to target each leg individually and provide the same stimulus but in a slightly different way. If you favor one side during regular deadlifts, then you’ll really feel the difference on these.
Three sets of ten repetitions, also at RPE 8. (RPE 8 means you have two more reps in the tank).
**insert YT video**
Is it dangerous to practice hamstring exercises with heavy weights?
It is NOT dangerous to lift heavy when targeting your hamstrings. As with any sort of weight training, warm-up with a lighter weight on your first one or two sets, and then perform your three working sets. Working sets should be at the weight that we discussed above, enough that you are at an RPE 8.
Lifting weights and being stronger reduces injury risk in athletes. Lifting heavy is a great way to get your body used to tolerating high loads, which you’ll be exposed to anyways if you are running fast in your sport, hobby, or activity.
Why does lifting weights help reduce hamstring injury risk?
Lifting weights repetitively stresses the musculotendinous unit that attaches to the bone. This stimulates protein synthesis to then lay down more muscle tissue on the muscle that is being utilized.
As you build more muscle tissue and it grows larger, more connective tissue is also being deposited. Large muscle fibers that can produce more force, have more crossbridges, and also have thickened connective tissue provides a more robust muscle that can tolerate more force.
In addition to the physical changes of the muscle, there are also physiological benefits. If your muscle is used to or attenuated to contracting maximally or close to maximal, frequently, it will be more tolerant of this activity.
This is why weekend warriors injure themselves so often, they don’t work out, they don’t warm-up, and their muscles are not used to the intense force being put through them.
Even just lifting twice a week would likely reduce the injury risk of weekend warrior, types.
So… if you take anything from this post, get yourself to the gym, do your hammy exercises, and you’ll be thanking me when you aren’t double over in pain when running to first base.