Hamstring Strains in Soccer: What Every Player Should Know

By: Lauren Garcia, PT, DPT
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Hamstring strains are one of the most common injuries in soccer. If you’ve ever felt that sharp pull in the back of your thigh while sprinting, you’re not alone. Studies show that hamstring strains account for about 12–15% of all soccer injuries, with teams averaging 5 hamstring injuries per season.

It should be considered that hamstring reinjuries happen often, anywhere from 12–41% of the time, and they’re usually worse than the first one. That’s why understanding how they happen, how to recover from them, and how to prevent them is important.

How Do Hamstring Strains Happen?

The mechanism of injury (MOI) for most hamstring strains is high-speed running, especially during sprinting in soccer. They can also occur during explosive jumping or when a player overstretches while reaching for the ball.

Interestingly, the lateral hamstring (biceps femoris) is almost 50% more likely to be injured compared to the semitendinosus or semimembranosus. This is likely due to its role in sprinting mechanics and higher use during high-speed running or change of direction.

Classifying Hamstring Strains

The British Athletics Muscle Injury Classification provides a framework to grade hamstring strains:

• Grade 0: Muscle soreness without structural damage (often delayed onset muscle soreness or tightness); Time out: 0-3 days
• Grade 1: Small tear (<10% of muscle fibers), mild pain, minimal strength loss; 1-3 weeks
• Grade 2: Moderate tear (10–50% of muscle fibers), moderate pain and strength loss, noticeable during running; 4-8 weeks
• Grade 3: Extensive tear (>50% of muscle fibers), significant weakness, bruising and pain with walking; 8-12 weeks
• Grade 4: Complete rupture of the muscle; full loss of function; 12-24+ weeks

To make diagnosis more precise, injuries are also classified by location:

• Myofascial (a) – involving the muscle surface
• Myotendinous (b) – at the junction between muscle and tendon
• Intratendinous (c) – within the tendon itself

These details help guide rehabilitation and predict recovery timelines. Generally, the higher the grade and deeper tendon involvement, the longer the time out of sport. A mild strain might be a couple of weeks, while a severe one could mean months away from soccer.

What Recovery and Rehab Look Like

Rehabilitation isn’t just about waiting for pain to go away; it’s about rebuilding strength, restoring flexibility, and retraining your hamstrings to handle the demands of soccer again.

Early Phase

• Focus on gentle movement to restore range of motion.
• Begin isometric strengthening: holding tension in the muscle without moving the joint. Try isometric holds at 30°, 60°, and 90° of knee flexion in both seated and prone positions.
• Reduce inflammation and avoid painful stretching or sprinting.

Mid Phase

• Start concentric and eccentric strengthening (shortening and lengthening contractions).
• Try exercises like:
  • Seated or prone hamstring curls (through comfortable range)
  • Kickstand Romanian Deadlifts (RDLs)
  • Hamstring sliders

Focus on controlled movements and gradually increase resistance. Avoid pushing into sharp pain, especially at end-range positions.

Late Phase

• Integrate Nordic Hamstring Exercises (NHE): a powerful tool shown to increase hamstring size and strength, particularly in the biceps femoris, after just four weeks of consistent training.
• Add sprinting drills, agility work, and change-of-direction exercises to prepare for return to sport.
• Include plyometrics and acceleration/deceleration training once strength and flexibility are restored.

Remember: Everyone’s recovery timeline is different. A physical therapist specializing in sports can design a plan specific to your injury, your position, and your body’s response to training.

How to Prevent Hamstring Strains

Prevention starts long before an injury happens. You can significantly lower your risk by consistently training your hamstrings and improving sprint mechanics.

Top Prevention Tips:

1. Include Nordic hamstring curls 2–3 times per week during training cycles.
2. Warm up properly with dynamic drills: leg swings, high knees, and progressive sprints.
3. Work on strength balance between your quads and hamstrings. Ideally, your hamstrings should be about 60–80% as strong as your quadriceps.
4. Train sprint mechanics: focus on posture, knee lift, and smooth acceleration.
5. Don’t skip rest and recovery! Fatigued muscles are more prone to injury.
6. Progress your workload gradually. Sudden increases in sprint volume or intensity are one of the biggest risk factors for hamstring injuries.
7. Stay consistent! The benefits of hamstring training fade within weeks if you stop doing them.

Schedule an Appointment with Evolution Physical Therapy

Hamstring strains are frustrating, but they’re also preventable and highly manageable when addressed properly. Most injuries occur during high-speed running, and the key to avoiding them is maintaining strong, resilient hamstrings that can handle those demands. By training smart, such as using targeted strengthening like the Nordic hamstring exercise, staying consistent with flexibility and sprint work, and respecting recovery time, you can stay healthy and on the field where you belong!

Your hamstrings aren’t just there to help you run faster; they’re what keep you running longer. If you have a hamstring injury, please request an appointment today for physical therapy to help you get back in the game.