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AFL Hamstring Injuries: Why They Happen and How to Reduce Risk
- Jun 10
- 5 min read
Every month there are headlines with “this star is out with a hamstring strain.” Hamstring injuries are injuries to the back of the thigh, and are one of the most common soft tissue injuries in the AFL, with very good reason. The demands of this sport are a perfect storm for “doing a hammie.”
So let’s break down why hamstring injuries are so common in AFL, what increases the risk, and what can help reduce the chance of it happening again.
High speed running
We watch it… surely (we are biased!) but it has to be one of the most physically demanding sports out there. Speed, endurance, agility, change of direction are all key parts of the running element of AFL, Some players get to 12-15km in every game, at near maximal, or maximal effort sprints. The acceleration and deceleration phase of a run is what loads the hamstring the most.
What does the hamstring do in the running gait cycle?
The running gait cycle is much more complex than what we realise! The body is a machine after all. Every initiation of movement, every phase of a step is a highly controlled action. When we add in speed, power and force, it loads a lot of our muscles, which is why we get so many running/walking/sports related injuries in the lower limb.
In running, the hamstrings are involved in:
Swing phase of sprinting (eccentric control) ie. When your knee is coming forward, the hamstring is lengthening to slow down that knee drive just before you touch the ground. Hamstrings are involved in swing phase with 40-58% of the initial swing coming from the hamstring, and the last 20% of the swing being controlled by the hamstring.
Hip extension power - when the hamstrings contract, they bring your hip backwards. Opposite to “lengthening” of the above swing phase, this is contraction. So in running gait cycle, this is when our foot is on the ground and we are getting ready to push off - this is all hamstring load.
Breaking force when slowing down - this is one of the biggest hamstring loads we do. The biggest test to see if someone can return to play - is can they sprint 100% and can they slow down just as fast. If they can do this without pain, then they are getting ready to go back out to games.
In high speed sprinting - this is all hammies. In the AFL, this is a key component in the sport and a prime area for injuries to thrive if not managed well.
Fatigue, change of direction and movement mechanics
As we fatigue, our form drops
Stride length increases
Pelvic control drops
Trunk position shifts
Glute contribution fatigues
When the glutes (bottom muscles) are tiring, then the rest of “core control” steadily declines. Hamstrings take more of the load, especially in later quarters when fatigue sets.
Repeat sprint efforts in AFL
Preseason training - is just running, running and more running. During season training - repeat efforts simulating game play. Unlike track athletics or even rugby that's relatively straight lined - AFL is chaotic! Dodging, weaving, ducking, tackling, sprinting off the ground. It's nuts really. And it's all performed at 100% power.
Players sprint from contests, after turnovers, in transition, off the mark, late in games for chasing the scoreboard. There is little control of the player for when that movement happens. Unpredictability increases risk.
AFL is considered an “open” sport - where the surface, the dynamics, the demands are constantly changing vs a controlled “closed” sport like velodrome or swimming that is predictable and replicable with training.
Why previous hamstring injuries increase re-injury risk
This is similar for all injuries - when your body has a sweet spot of a strain or a tear - this tends to be a place that is compromised and if re-injury occurs, a lot of load will go to the weakest point. We often use the analogy of a soft tissue tear like a piece of material through a sewing machine. It's gathered, it crinkled around the scar/stitches in the material. If we keep loading and pulling and putting demands into the muscle or material - this scar will tug and tug and can be an area of repeat trauma. The hamstring just isn't the same composition after one injury and not the same as the other side. So, your favourite player that has hamstring issues - probably likely they will continue to have hamstring issues if they are not managing their body.
The scientific reasons:
Reduced strength in that affected side
Altered neuromuscular timing (brain changes)
Scar tissue affecting elasticity (like mentioned in the sewing example above)
Psychological hesitancy to go 100% top speed.
Other reasons that might affect a player getting a hamstring injury:
Training vs game speed efforts - its hard to simulate the emotion, the scoreboard, the crowds enthusiasm at a training level
Ground size - the MCG (and local ovals) can be so much bigger and rounder than other ovals - this means players might not be used to running as much compared to their home grounds
Load spiking - bye rounds, early seasons, preseason games can all lead to sudden increases in load that the body might not be prepared for. Tissues need consistent load, not spikes of high periods/rest periods.
So, what reduces the risk of a hamstring injury?
Evidence in sport science and strength and conditioning looks to
Progressive maximum velocity exposure
Hamstring strengthening (nordic strengthening)
Glute and pelvic control
Monitoring high speed metres
Managing acute and chronic workload ratios in players
Making sure players sprint and decelerate at top speed before returning to play.
What do osteopaths do with hamstring injuries?
We understand the demands of AFL. Our practitioners have worked in amateur level clubs with high level athletes. Osteopathy will look at the biomechanics of movement, how the hamstring is loaded, understanding pelvic and trunk control, releasing the supportive structures and deloading the straining tissues. We work with you and your team for a progressive loading and return to sport protocol to get you there safely.
If you are experiencing hamstring tightness - get it seen to earlier before it becomes a hamstring tear.
FAQ
Why are hamstring injuries so common in AFL?
Because AFL asks a lot of the hamstrings. Players sprint, slow down, change direction, kick, tackle, jump and repeat it all again under fatigue. That combination is a pretty perfect recipe for hamstring overload.
Why do hamstring injuries keep coming back?
Once a hamstring has been injured, it may not behave exactly like the other side. Strength, timing, scar tissue, confidence and movement patterns can all change. If those things are not rebuilt properly, the same area can become vulnerable again.
Can hamstring tightness turn into a tear?
It can. Not every tight hamstring is about to tear, but tightness during sprinting, kicking or late in a game is worth paying attention to. Getting it checked early is much better than waiting until it becomes a proper strain.
What helps reduce hamstring injury risk?
A good plan usually includes progressive sprint exposure, hamstring strengthening, glute and pelvic control, workload management, and making sure the player can sprint and slow down at full speed before returning to games.
Can osteopathy help with hamstring injuries?
Osteopathy can help assess how the hamstring is being loaded, how the pelvis and trunk are moving, and what other areas might be contributing. From there, treatment and rehab can support a safer return to running and sport.
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