HAMSTRING STRAINS IN RUNNERS

Hamstring strains are one of the most common running-related injuries, especially among sprinters and distance runners. These injuries can range from mild discomfort to severe muscle tears, significantly affecting training and performance. Understanding the causes, injury process, and treatment strategies, specifically for runners, is crucial for effective prevention and recovery.

5 CAUSES OF HAMSTRING STRAINS IN RUNNERS

Hamstring strains typically occur due to muscle fatigue, poor biomechanics, and training errors. The most common risk factors include:

• • • Overstriding – Extending the leg too far forward during foot strike places excessive stress on the hamstrings (1).
    • Muscle imbalances – Weak glutes or quadriceps can force the hamstrings to compensate, leading to strain (2).
    • Sudden increases in training load – Rapidly increasing speed, volume, or hill training without proper adaptation can overload the hamstrings (3).
    • Inadequate warm-up and poor flexibility – Cold, tight muscles are more vulnerable to injury (1).
    • Fatigue – Tired hamstrings absorb force less efficiently, increasing strain risk (2).

HOW DO HAMSTRING STRAINS OCCUR IN RUNNERS?

Hamstring injuries commonly occur during the late swing phase of running when the hamstrings are both lengthening and contracting to decelerate the leg, known as an eccentric contraction. This dual function makes them particularly susceptible to strain (3). Hamstring strains are classified into three grades:

• • • Grade 1 (Mild): Minor microtears causing tightness and discomfort, with minimal impact on running.
    • Grade 2 (Moderate): Partial muscle tear leading to sharp pain, swelling, and difficulty running.
    • Grade 3 (Severe): Complete muscle rupture requiring extended rehabilitation or surgery (1).

RUNNING-SPECIFIC REHABILITATION

Here at Fortitude Chiropractic, we’ll work with you to create a structured recovery plan, an essential step to prevent re-injury and optimize return to running. In the early stage, rest, ice, and compression help reduce inflammation. As pain decreases, a gradual re-introduction to loaded exercises, starting with isometric, concentric, and eccentric load, will improve muscle resilience depending on the severity (2). A gradual return to running with a focus on biomechanical adjustments, such as optimizing stride length, cadence, and glute activation, can help prevent future strains (3).

During the rehabilitation phase, we address the discomfort that comes along with getting you back to your best. Modalities such as soft-tissue therapies and dry needling are just a few of what we offer to help you on your journey to recovery.

PREVENTION OF HAMSTRING STRAINS IN RUNNERS

To minimize the risk of hamstring injuries, runners should focus on the following:

• • • Strength training (2)
    • Proper warm-up routines (1)
    • Technique refinement (3)

Addressing biomechanical inefficiencies and managing training loads properly can significantly reduce injury risk and improve running performance.

By understanding the root causes and taking proactive steps to address them, we can help ensure repeated hamstring strains are avoided, and you can perform at your best.

Book online here or call (08) 6184 8835 and get started on your recovery journey.

References

• 1. Van Dyk, N., Behan, F. P., Whiteley, R., van der Made, A. D., Tol, J. L., & Hamilton, B. (2018). Hamstring strain injuries: Factors that influence the time to return to play. British Journal of Sports Medicine, 52(22), 1347–1355. https://pubmed.ncbi.nlm.nih.gov/29671490/
• 2. Sconce, E., Brown, S. H. M., & Button, D. C. (2024). Muscle activation patterns and biomechanical risk factors for hamstring strain injuries. Journal of Orthopaedic & Sports Physical Therapy, 54(1), 45–56. https://pmc.ncbi.nlm.nih.gov/articles/PMC11052868/
• 3. Opar, D. A., Serpell, B. G., Williams, M. D., Timmins, R. G., & Shield, A. J. (2022). Eccentric training for hamstring strain injury prevention in runners: A systematic review. Journal of Orthopaedic & Sports Physical Therapy, 52(4), 203–214. https://www.jospt.org/doi/10.2519/jospt.2022.0301

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