Hamsting Strains

Why do Hamstring Injuries Keep Coming Back?

The Problem That’s Plaguing Athletes

Hamstring strains are sideline killers, especially in sports requiring sprinting and acceleration. But here’s the frustrating reality: despite following traditional rehab protocols—strengthening, stretching, and return-to-running programs—re-injury rates remain stubbornly high.

The Missing Piece

Recent research reveals what’s been overlooked: lumbopelvic neuromuscular control. Your hamstring doesn’t work in isolation—it’s part of an integrated system involving your pelvis and lower back. When we ignore this connection, we’re setting athletes up for failure.

Beyond the Nordic Hamstring

While Nordic hamstring exercises are considered the “gold standard,” they have limitations:

• Too demanding for early-stage recovery

• Easy to compensate with poor pelvic control

• Doesn’t address the full kinetic chain

Single Leg RDLs

Enter the single leg reverse deadlift—a exercise that simultaneously:

- Provides eccentric hamstring loading

•Challenges lumbopelvic stability

•Teaches proper movement patterns

•Progresses naturally with healing

Key Technique Points:

Maintain slight knee bend on stance leg

Hinge at hip, not spine

Control pelvic position (no rotation or dropping)

Go only to point of hamstring tension

Progress range as tissue heals

The Bottom Line

Studies show that incorporating lumbopelvic control into hamstring rehab significantly reduces re-injury rates. It’s not just about the hamstring—it’s about training the entire system.

Remember: Taking longer in rehab beats taking longer out of sport. Build from the ground up, address the whole kinetic chain, and watch those re-injury rates drop.

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