Recent AFL hamstring injuries highlight how important strength, load management and recovery are for reducing injury risk in sport.
Hamstring Injuries in the AFL: What We Can Learn and How to Reduce Risk
Over the past weekend, several high-profile AFL players including Christian Petracca, Connor Rozee and Callum Ah Chee were sidelined with hamstring injuries. While these incidents happen at the elite level, they reflect a pattern we also see in community and recreational sport.
Hamstring injuries are one of the most common soft tissue injuries in football and other winter sports. They often occur during high-speed running, acceleration or sudden changes in direction. The question many athletes ask is, why do these injuries happen and how can they be prevented?
From a physiotherapy perspective, hamstring injuries are rarely due to one single factor. They are usually the result of a combination of load, strength, fatigue and movement demands.
👉 If you are looking for a deeper breakdown of hamstring injury prevention strategies, you can read our guide: Stay in the Game: How to Prevent Hamstring Injuries This AFL Season
Why Hamstring Injuries Are So Common
The hamstrings play a key role in running and sprinting. They are responsible for decelerating the leg as it swings forward and helping to produce force as you push off the ground. This means they are under high levels of stress, especially during high-speed efforts.
In sports like AFL, where players are repeatedly sprinting, changing direction and covering large distances, the hamstrings are constantly being loaded. If this load exceeds what the muscle can tolerate, the risk of strain increases.
Common contributing factors include:
- Sudden increases in training or game intensity
- Fatigue late in games or training sessions
- Previous hamstring injuries
- Strength imbalances between limbs
- Limited mobility through the hips or lower back
These factors are not limited to elite athletes. Community players are exposed to similar risks, especially when preparation has been inconsistent.
The Role of Strength and Load Management
Strength is one of the most important protective factors for the hamstrings. Eccentric strength, which is the ability of the muscle to control lengthening under load, is particularly important during sprinting.
Exercises such as Nordic hamstring curls, Romanian deadlifts and controlled single-leg work can help build resilience in this muscle group. However, strength alone is not enough.
Load management is just as important. The body adapts to the loads placed on it, but these loads need to increase gradually. Sudden spikes in running volume or intensity can overwhelm the hamstrings.
A physiotherapy assessment can help identify your current capacity and guide safe progression across the season.
Simple Ways to Reduce Hamstring Tightness
Tightness through the hamstrings is often an early warning sign that your muscles are under increased load. Addressing this early can help reduce strain and improve movement efficiency.
One simple exercise you can try is a controlled seated hamstring stretch:
Sit tall with one foot on the floor and the other leg extended. From here, gently hinge forward from your hips until you feel a stretch through the back of the thigh. Keep the movement controlled and avoid forcing the stretch.
This type of movement can be easily incorporated into a Clinical Rehab Pilates session, where exercises are guided to improve flexibility, control and strength together.
👉 We have shared a short demonstration of this stretch on our social media. Try adding it into your routine and notice how your legs feel during training.
Recovery and Monitoring Matter
Fatigue is a major risk factor for hamstring injuries. As muscles tire, their ability to absorb and produce force decreases, which can increase the likelihood of strain.
Recovery strategies such as rest between sessions, mobility work, hydration and structured training programs all play an important role.
Strength testing can also provide useful insight into how your body is responding to load. Monitoring changes in strength or power can help guide training decisions and reduce injury risk.
Listening to your body is just as important. Tightness, reduced power or ongoing soreness should not be ignored.
Build Resilience, Not Just Fitness
Hamstring injuries can be frustrating, but they are often preventable with the right preparation. Focusing on strength, gradual progression, mobility and recovery allows your body to better tolerate the demands of your sport.
At Symmetry Physiotherapy, we work with athletes at all levels to build resilience and support long term performance throughout the season
Book an appointment with our physiotherapists to assess your strength, improve flexibility and build a personalised program that helps you stay on the field this season.
Symmetry Physiotherapy