Understanding Hamstring Injuries in Sports: How Common Are They—and What You Can Do

Hamstring injuries are one of the most common complaints among athletes—especially in sports involving sprinting, kicking, or sudden stops and starts. If you’ve ever pulled up with a tight back thigh or heard the dreaded “pop,” you know just how disruptive these injuries can be. In this post, we’ll look at what the research says about how often hamstring injuries happen, who’s at risk, and what physical therapy can do to prevent and recover from them.

What Are Hamstring Injuries?

The hamstrings are a group of muscles and tendons at the back of the thigh. Injuries range from mild strains (small tears) to more serious ruptures or tendon injuries. Some are acute (sudden) while others develop over time or recur.

How Common Are They?

Here are some key statistics from recent studies:

• Incidence in field‑based team sports

• About 0.81 hamstring injuries per 1,000 exposure hours (training + matches) in sports like soccer, rugby, field hockey, Gaelic football, Australian football. PubMed

• Proportion of all sports injuriesHamstring injuries make up ~10% of all injuries in those same sports. PubMed

• Prevalence over a season (~9 months)Around 13% of athletes will suffer a hamstring injury during a typical 9‑month season in field‑based team sports. PubMed

• Change over time (professional male soccer) In one 21‑season study in European male professional soccer: hamstring injuries went from accounting for ~12% of all injuries in early seasons to 24% in more recent seasons. The number of days players miss from these injuries also doubled. PubMed+1

Risk Factors: Who’s More Likely to Get Them?

• During matches vs training: Hamstring injuries are much more likely during matches than training. In one review, match injury incidence was ~9.4‑fold higher than training. PubMed

• Age: Risk increases with age; older athletes have higher rates of hamstring injury. PubMed

• Surface type: Injuries are more common on natural grass vs artificial turf. PubMed

• Previous injury: Athletes who have had hamstring injuries before are at greater risk of recurrence. JOSPT+2JOSPT+2

Why Are Hamstring Injuries Getting More Common?

The studies suggest a few trends:

• Increasing match intensity and schedules (more games, less rest). PubMed+2JOSPT+2

• Greater demands during training sessions. PubMed+1

• Possibly more awareness/reporting and better diagnostic tools, which may increase recorded incidence.

• In professional soccer, the “burden” (how many days missed, how long players are out) of hamstring injuries has increased over time. PubMed+1

How Physical Therapy Helps: Prevention & Recovery

Here’s how a physical therapist can help reduce risk and get you back in the game.

1. Screening & Assessment

   • Assess strength, flexibility, muscle imbalances.

   • Examine movement patterns, running or sprint mechanics.

2. Targeted Strength Training

   • Eccentric training (lengthening under load) is especially effective for hamstrings.

   • Balance between hamstrings and quadriceps/groin muscles.

3. Flexibility & Mobility

   • Regular hamstring stretches and dynamic warm‑ups.

   • Also hip flexor and glute work to ensure pelvis positions are optimal.

4. Load Management

   • Gradually increasing training intensity.

   • Ensuring adequate rest between high‑intensity efforts.

5. Neuromuscular Control & Technique

   • Drills for proper technique in sprinting, cutting, stopping.

   • Core stability, pelvic control, coordination.

6. Return‑to‑Sport Planning

   • Gradual return with progressive demands.

   • Monitoring for signs of fatigue or tightness.

   • Ensuring full recovery before resuming sprinting or cutting loads.

Takeaway

Hamstring injuries are frequent, costly, and appear to be increasing in both number and severity—especially in sports with high demands like sprinting, football/soccer, rugby, etc. But they’re not inevitable. With careful prevention, good rehab, and smart training loads, many athletes can reduce their risk and recover fully if injury does happen.

Let us know if you have any questions. We are happy to help!