The Pole Dancer’s Guide to Hamstring Strains

What is a Hamstring Strain?

Hamstring strains are a common injury amongst pole dancers and can have a significant impact on training. They happen when the hamstring muscles are stretched too far or forced to work too hard such as during sprinting, jumping, sudden direction changes, kicking, picking/lifting something up or during deep stretches. The good news is, with proper care and training, these injuries can be prevented and/or managed.

Signs and Symptoms of a Hamstring Strain

The signs and symptoms of a hamstring strain can vary based on severity. In general, you might experience sharp pain at the back of the thigh, tenderness on palpation and difficulty activating the hamstring during exercises or movements. There could also be swelling and tightness, particularly in the muscle belly.

In acute injuries, you may notice difficulty weight-bearing, leading to an abnormal “stiff-legged” gait, as the body tries to avoid flexing the hip or knee.

The Role of the Hamstrings in Pole Dancing

The hamstrings are a group of three muscles located at the back of your thigh. They’re made up of:

• Semimembranosus – medial (inner part of the thigh)
• Biceps femoris – lateral (outer part)
• Semitendinosus – in between

Together, these muscles are responsible for flexing (bending) the knee and extending the hip. They also help stabilise the pelvis and control movement at both joints. The biceps femoris also helps with external rotation of the hip and knee, while the semimembranosus and semitendinosus help with internal rotation. So, your hamstrings are pretty busy muscles! Because they cross two joints, the hamstrings are vulnerable to strain due to the opposing forces they face when you flex your hip and straighten your knee at the same time.

Overstretching and Hamstring Injuries in Pole

In pole, overstretching injuries typically occur when you’re in a position that combines hip flexion and knee extension – think of moves where you’re kicking, splitting, bending forwards, drops, etc.

These overstretching injuries can take longer to heal compared to those from high-speed moves, such as running. It’s important to take these injuries seriously, as they can cause long-term limitations in both your practice and performance. But with the right rehab, strengthening exercises, and a smart training routine, you can minimise your risk and get back to dancing pain-free.

How and Why Does it Happen on the Pole?

Pole dancing is demanding on your body, especially when it comes to your hips and hamstrings. To hit those impressive straddles and splits, your hamstrings are stretched to their limits. Your hamstrings needs to be able to generate quick, explosive force for those high-speed tricks and drops. When mobility, strength or technique isn’t on point, the risk of injury increases, just like if you have a big active-passive flexibility gap or don’t warm up properly. Additionally, the repetitive nature of some pole moves, often performed predominantly on one side of the body, can lead to muscle imbalances that put extra strain on the hamstrings. All of these factors combine to create a perfect storm for a potential injury.

Other Causes and Risk Factors for Hamstring Strains in Pole Dancers

Unfortunately there is no research specifically on hamstring injuries in pole dancers, however some risk factors identified in other athletes could be relevant in pole too. Studies have shown that injuries are often multifactorial, meaning there’s no single cause. Some other potential causes and risk factors include:

• Age
  Older athletes, particularly those over 23, are at higher risk.
• Previous hamstring injury
  This is one of the strongest predictors of future injury. Previous strains can lead to lingering deficits in strength, endurance, flexibility and neuromuscular control. If the previous injury occurred in the same season (in footballers), the risk of reinjury is even higher.
• Previous lower limb injuries
  Past injuries like ACL tears, calf strains or ankle sprains can also increase the chance of a hamstring strain.
• Fatigue and reduced eccentric strength
  Performing high-intensity movements when tired reduces the hamstrings’ ability to control lengthening under load, making them more vulnerable to strain.
• Muscle imbalances and poor endurance
  Athletes who have lower eccentric endurance of the hamstrings or an imbalance between the hamstrings and quadriceps are more likely to experience injury. Pole dancers may unknowingly develop these imbalances due to favouring one leg or side during tricks and combos.
• Movement patterns in pole
  Moves that involve extreme hip flexion with knee extension—like kicks, splits, straddles or inverts—place the hamstrings in a lengthened, vulnerable position.
• Pelvic positioning
  An increased anterior pelvic tilt—common in flexible or hypermobile dancers—lengthens the hamstrings further and may increase strain during movement.
• Training load spikes
  Sudden increases in high-speed or intense training can overload the system and increase risk.

What You Can Do to Lower Your Risk

Given how multifactorial hamstring injuries are, the best approach to preventing them is a combination of strength, flexibility and technique. Focusing on building your hamstring strength, particularly including nordic hamstring curls, improving your active flexibility and correcting any muscle imbalances can significantly reduce your chances of injury. If you notice that one side of your body is stronger or more flexible than the other, work to balance this out to avoid putting extra strain on your hamstrings. A solid warm-up is crucial, as is ensuring you’re not overtraining or pushing your body too hard without allowing time for recovery. Be mindful of your technique, especially when performing complex or dynamic tricks. Make sure that you are ready and earned the trick you’re attempting. Listen to your body, if you’re tired, it might not be a good idea pushing yourself to your end range.

Diagnosis of Hamstring Strains

When diagnosing a hamstring strain injury, pole dancers often present with sudden, sharp pain in the posterior thigh during activity and often associated with a “popping” or “tearing” sensation. There may also be visible bruising. This pain typically worsens when the hamstring is stretched or activated and muscle tenderness is common on palpation. However, in some cases of complete tears, the pain and tenderness may be less noticeable. Weakness with bending the knee or extending the hip and loss of function is also often observed, especially during dynamic moves that involve the hamstring muscles and/or walking.

Classification of Hamstring Strains

Grade	Description	Symptoms
Grade 1	Mild strain with microscopic tearing	Minimal pain, tightness, usually no strength loss
Grade 2	Partial tear of the muscle fibres	Moderate pain, swelling, possible bruising, reduced strength and flexibility
Grade 3	Complete rupture of the muscle or tendon	Severe pain, significant swelling and bruising, major strength loss, sometimes a palpable gap

For Grades I and II strains, the focus should be on restoring function with a progressive exercise program.

For Grade III injuries, a referral for further assessment and management considering surgical intervention is needed.

Imaging

Imaging is not required for diagnosing Grade I or II hamstring injuries, as these can be identified through clinical examination. However, a scan is recommended when a Grade III injury is suspected, to assess the extent of the tear and assist with treatment planning.

Potential Complications

Hamstring injuries, if not appropriately managed, can lead to long-term complications:

• Chronic Pain and Tightness: Premature return to activity can result in ongoing hamstring discomfort.
• Reinjury: Returning to pole too soon can increase the risk of reinjury.
• Nerve Related Issues: Scar tissue formation and impingement on the sciatic nerve can cause persistent problem in the posterior thigh.

How Common Are Hamstring Injuries in Pole Dancers

Hamstring injuries are common in various sports, and although specific statistics for pole dancers aren’t readily available, we know from other athletic populations that hamstring injuries can occur at a rate of 1.2–4 per 1000 hours of exposure. In sports like football, approximately 22% of players sustain a hamstring injury each season, leading to an average recovery time of 24 days. For pole dancers, an unpublished study found 19% of injuries affected the hips and hamstrings. Exact diagnosis wasn’t available. One responded stated they ‘pulled their hamstrings during warm up.’ Another study by Nicholas et al. in 2022 concluded that 11.7% of all pole dance related injuries involved the thigh, majority of them being the hamstrings. All of these injuries involved front splits.

Core and Glute Impact on Hamstring Strains in Pole Dancers

Including exercises for the lumbar spine, sacroiliac joint, pelvic alignment and posture control mechanisms can significantly speed up recovery and prevent re-injury.

In female athletes, an increased anterior pelvic tilt has been linked to a higher risk of hamstring strains. This is because the hamstrings attach to the ischial tuberosities of the pelvis, and when the pelvis tilts forward, the hamstrings are placed in a lengthened position. Additionally, this tilt also lengthens the gluteus maximus and gluteus medius muscles, as they have attachments to the femur and pelvis. Weakness in these muscles leads to greater reliance on the hamstrings, increasing their vulnerability to injury. Stronger hip abductors and external rotators in female athletes, are associated with a lower risk of lower extremity injuries.

Additionally, activation of the transverse abdominis to stabilise the pelvis and lumbar spine, while minimising anterior pelvic tilt, has been shown to enhance glute strength. This pelvic stabilisation is helpful for controlling movement patterns that could otherwise overextend or overload the hamstrings.

Prevention of Hamstring Strains

To prevent hamstring strains, strong and mobile muscles in the hamstrings, glutes, abductors, and core stabilisers are essential. These muscle groups work together to prevent overstretching, overuse, imbalances, and compensations that can lead to injury. Focus on developing strength and control throughout the entire range of motion, especially at the end ranges and incorporate a mix of eccentric, isometric and dynamic exercises to build resilience, flexibility and strength.

Key Prevention Strategies:

• Active-Passive Flexibility Gap: Work on end range strength to ensure proper muscle strength and control throughout your whole range.
• Rest and Recovery: Prioritise adequate recovery time between sessions to avoid fatigue.
• Listen to Your Body: Pay attention to discomfort or tightness, don’t push through pain and force flexibility.
• Warm-Up Properly: Ensure a thorough warm-up to prepare the muscles and joints for activity.
• Train Both Sides: Make sure to train both sides to avoid muscle imbalances.
• Nordic Hamstring Exercise: Including the Nordic hamstring exercise, which focuses on eccentric training, has been shown to reduce the risk of hamstring injuries. It should be part of a well-rounded injury prevention program (if you haven’t got anywhere to hook your feet, you can use this).

Rehab and Treatment for Hamstring Strains in Pole Dancers

Effective rehab for hamstring strains plays a critical role in ensuring a safe and efficient return to pole training and performance. In the initial phase of injury, therapeutic modalities such as ice, heat or electrical stimulation can be used to control pain and swelling. Once the acute phase has passed, neural tissue mobilization may help reduce adhesions to surrounding tissues, allowing for a smoother rehabilitation process.

Key goals of rehab include:

• Reducing pain and inflammation
• Restoring normal range of motion
• Rebuilding strength, especially eccentric strength at length
• Reintroducing pole-specific movements safely
• Addressing contributing factors (e.g. technique, flexibility imbalances, lumbopelvic control)

Research indicates that lengthening hamstring exercises—particularly those involving eccentric training—lead to the fastest return to play and lower reinjury rates compared to traditional hamstring exercises. It’s essential to ensure full recovery of flexibility and endurance before returning to activity, as reinjury is common when these factors are not fully addressed.

1. Eccentric Training: The cornerstone of rehabilitation for hamstring strains, eccentric training targets the muscle’s ability to lengthen under load.
2. Stretching: Stretching exercises should aim to restore normal flexibility in the hamstrings while also preventing stiffness.
3. Strengthening: Incorporate strengthening exercises for the hamstrings as well as the core, glutes and hips to ensure muscle balance and stability.
4. Stabilisation and Functional Exercises: These exercises are key to prepare you for returning to pole and reducing reinjury rates.

Return to Pole

Injuries with greater damage tend to have longer recovery times and higher reinjury rates, with mean return to training times ranging from 23 to 45 days and reinjury rates between 9.1% and 63.3% in other sports.

Before returning to pole, the injured hamstring should have regained approximately 90% of its strength compared to the unaffected leg.

Rehabilitation Times by Injury Grade:

• Grade I injuries typically require around 26 days of rehab.
• Grade II injuries generally take about 31 days of rehab.
• Grade III injuries can take up to 75 days for recovery.
• It can take up to 2 years for the full healing process to take place.

When to Seek Help

You should see a physiotherapist or sports injury specialist if:

• The pain is severe or sudden
• You have bruising, swelling or difficulty walking
• There’s a noticeable dent or gap in the muscle
• The pain doesn’t settle within a few days
• You’ve had previous hamstring injuries
• You want to return to pole safely and reduce the risk of it happening again

Conclusion

Hamstring injuries are not just about overstretching. They’re complex, multi-layered injuries that often reflect an imbalance between what the body is asked to do and what it’s capable of handling.

For pole dancers, prevention should focus on:

• Building eccentric hamstring strength at length
• Addressing muscle imbalances
• Improving hip and core control
• Respecting fatigue and recovery

There may not be much pole-specific data yet, but these principles from broader research still apply. And as pole continues to grow as a sport, so should our understanding of how to keep dancers strong, flexible and injury-free.

If your hamstring’s giving you grief, why not book a session with a physio who understands the unique demands of pole dancing? The team at Polisthenics is here to help. And don’t forget to follow us for more and to share this post!

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Disclaimer: This post is for educational purposes and should not replace professional medical advice. Always consult with a healthcare provider for diagnosis and treatment tailored to your needs.

References

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Freckleton, G and Pizzari, T. (2013). ‘Risk factors for hamstring muscle strain injury in sport: a systematic review and meta-analysis. British Journal of Sports Medicine, 47, pp. 351–358. Available at: https://bjsm.bmj.com/content/47/6/351 [Accessed 22 April 2025].​

Green, B. et al. (2020). ‘Recalibrating the risk of hamstring strain injury (HSI): a 2020 systematic review and meta-analysis of risk factors for index and recurrent hamstring strain injury in sport’, British Journal of Sports Medicine, 54, pp.1081–1088. Available at: https://bjsm.bmj.com/content/54/18/1081 [Accessed 22 April 2025].​

Hickey, JT. et al. (2021). ‘Hamstring strain injury rehabilitation’, Journal of Athletic Training, 57(2), pp. 125–135. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8876884/ [Accessed 22 April 2025].​

Martin, RL. et al. (2022). ‘Hamstring strain injury in athletes’, Journal of Orthopaedic & Sports Physical Therapy, 52(3), pp. CPG1-CPG44. Available at: https://www.jospt.org/doi/10.2519/jospt.2022.0301 [Accessed 22 April 2025].

Nicholas, J. et al. (2022). ‘Incidence, mechanisms, and characteristics of injuries in pole dancers: a prospective cohort study’, Medical Problems of Performing Artists, 37(3), pp. 151–164. Available at: https://pubmed.ncbi.nlm.nih.gov/36053493/ [Accessed 22 April 2025].

O’Sullivan, L, Preszler, J and Tanaka, M. (2022). ‘Hamstring injury rehabilitation and prevention in the female athlete’, International Journal of Sports Physical Therapy, 17(6), pp. 1184-1193. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528714/ [Accessed 22 April 2025].​

Poudel, B and Pandey, S. (2023). ‘Hamstring injury’ StatPearls [Internet]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK558936/ [Accessed 22 April 2025].​