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Top tips to prevent hamstring injuries from 1st Contact Physio at Whelehans

Posted by Eamonn Brady on

Hamstring Stretches

Preventing Hamstring injuries from a physiotherapist perspective


Kevin Darcy, Chartered Physiotherapist at Whelehans Pharmacy describes exercises to prevent hamstring injuries in sport and other activities from his experience working as a physiotherapist.


Hamstring injuries are one of the most common injuries in sports, especially in activities that require sprinting, jumping or sudden changes of direction such as Gaelic football and hurling, soccer, and rugby. Hamstring strains can range from mild to severe and can take weeks or even months to heal. As a chartered physiotherapist who has experience working with athletes at different levels for over 20 years, I see the importance of stretching in preventing hamstring injuries.


The following are my top stretches for preventing hamstring injuries:

  1. Runner’s Stretch: This stretch focuses on your hamstring and calf muscles. To perform it, stand facing a wall, lean forward and place your hands flat against the wall. Keep one foot in front of the other and bend the front leg, while keeping your back leg straight. Hold for 30 seconds and then switch legs.


  1. Seated Forward Bend: This stretch targets the entire back of your legs, including your hamstrings and calves. Sit on the floor with your legs straight in front of you and reach forward as far as you can, keeping your back straight. Hold for 30 seconds.


  1. Kneeling Hamstring Stretch: This stretch isolates and targets the hamstring muscles. Kneel on the ground and extend one leg straight out in front of you. Lean forward, keeping your back straight, and slide your hands down your leg until you feel a stretch. Hold for 30 seconds and then switch legs.


  1. Lunge stretch: This stretch not only helps to stretch the hamstring muscle, but also targets the hip flexors. Start in a lunge position with your front knee bent and your back leg straight behind you. Slowly lower your hips towards the ground, keeping your back straight. Hold for 30 seconds and then switch legs.


It is important to remember to warm up before stretching and to not overdo it. Perform these stretches frequently, especially before and after any physical activity, to reduce your risk of hamstring injury.


 1st Contact Physio

 1st Contact Physio with Chartered Physiotherapist, Kevin D’Arcy. MISCP. Located in the private consultation suite, upstairs at Whelehans Pharmacy, 38 Pearse St, Mullingar


1st Contact Physio services include sports injuries, spinal injuries, back pain management, neck, and shoulder pain, post operative physiotherapy, sports rehabilitation, orthotics, and sports massage. Physiotherapy is €60 for initial session and €50 for follow up sessions, Kevin offers reduced physiotherapy rates for Medical Card holders, children, and sports clubs. Book your appointment on the Whelehans website or Call Kevin on 0873813473 or Email


Thanks to Physiotherapist Kevin Darcy for the information for this article

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