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Minimise hamstring injuries with these tips!

sam brennan physio singapore

By Sam Brennan

(BSc Sports Therapy, MSc Physiotherapy)

These are very common amongst explosive based athletes, but there is plenty you can do to minimise the risks!

Have you ever been sprinting or overstretched & felt what can best be described as a sniper bullet to the back of your thigh? If so, then you have probably already experienced a hamstring injury. These muscles are involved in both knee & hip movements. During explosive activities (such as sprinting), they are responsible for loading whilst lengthening & are often injured due to poor control &/or flexibility.

They can be classified as a grade I (minor), II (moderate) or III (major). These can often easily be diagnosed & managed by your physiotherapist. Initial treatment should be your normal PRICED (protect, rest, ice, compression, elevation, diagnosis) procedures. This can soon progress onto stretching, soft tissue release, strengthening & specific drill training.

Luckily, there is plenty you can do to minimise the risk of hamstring injuries. Here are a few examples which could easily be included into your current exercise regime! The more you condition your body and the more you put in, the more you will get out of it!

 1.)Single Leg Romanian Dead Lifts

Hamstring injury physio singapore

Perform 3 sets of 10 repetitions each leg working on a controlled lowering phase.

2.)Eccentric Nordic Hamstring Lowers

Singapore physio hamstrings Eccentric nordic hamstring lowers

Perform 3 sets of 10 working on a controlled lower phase (either push back off floor or work in a smaller range).

3.)Hamstring Stretch

physio singapore hamstring stretch

Perform 3 sets of 30 secs hold each leg.

Feel free to email me with any questions!


Sam Brennan

by Sam Brennan

BSc Sports Therapy, MSc Physiotherapy Sam has a BSc in Sports Therapy (from Birmingham University) & an MSc in Physiotherapy (Northumbria University). In addition, he has personal training, sports massage and Clinical Pilates qualifications. He has a keen interest in sports and their respective physical requirements as he has been competitive in a number of sports his whole life. He has a special interests in chronic low back pain, dance and rugby. These interests have led him to be the appointed physio for several dance institutions here in Singapore, along with the Singapore National Rugby development teams.