Everything You Need to Know About a Hamstring Strain
What is a Hamstring Strain?
A hamstring strain is when one or more of the muscles at the back of your thigh are overstretched or torn. This typically happens during sprinting, kicking, or sudden acceleration, and causes sharp pain, especially when bending the knee or straightening the hip.
An analogy…
Think of the hamstring like a strong elastic band. If you pull it too fast or too far, it can snap or tear. That’s what happens in a hamstring strain, the muscle or tendon overstretches and tears under stress.
What are other names that a hamstring strain can be called?
Hamstring Tear, Strained Hamstring, Torn Hamstring Muscle, Pulled Hamstring
What causes a hamstring strain?
The hamstring group includes three muscles that run from the pelvis to the back of the knee. They work to bend the knee and extend the hip. A strain happens when there’s a sudden stretch or overload, usually during activities like sprinting, jumping, or kicking. The muscle fibres or tendon can partially or fully tear depending on the severity.
What are the signs and symptoms of a hamstring strain?
- Sudden sharp pain in the back of the thigh
- Tenderness and swelling over the hamstring
- Bruising may appear within hours or days
- Weakness when bending the knee
- Stiffness or difficulty walking, running, or sitting
- Pain with stretching the hamstring
What tests are used to diagnose a hamstring strain?
Palpation: Identifies the location and severity of pain or tearing.
Range of motion tests: Pain with stretching the hamstring.
Strength testing: Weakness or pain when trying to bend the knee.
How long does a hamstring strain take to heal?
- Grade 1 (mild): 1–2 weeks
- Grade 2 (moderate): 3–6 weeks
- Grade 3 (severe/full tear): 8–12+ weeks, sometimes longer if surgery is required
How does a hamstring strain happen?
- Sudden sprinting or acceleration
- Overstretching during kicking or lunging
- Poor warm-up or muscle flexibility
- Muscle imbalances (weak glutes or tight quads)
- Previous hamstring injuries
- Fatigue or overtraining
What treatment can help a hamstring strain?
- R.I.C.E. protocol
- Manual therapy (massage, dry needling, gentle stretching)
- Pain-free strengthening
- Stretching and mobility work
- Rehabilitation program to rebuild strength, flexibility, and sprint mechanics
What exercises or stretches can I do for a hamstring strain?
- Isometric hamstring holds
- Bridges, single-leg bridges, and hamstring curls
- Nordic curls
- Dynamic mobility drills
- Stretching
What products can help with a hamstring strain?
Hamstring foam roll
Take the foam roller and place it underneath the back of your affected thigh. Cross the opposite leg over the top in order to apply more pressure to the movement. Lift yourself up onto your hands and roll forward and backwards along the hamstring muscle on the back of the leg. Do not roll onto the back of the knee with the foam roller.
Figure 4 hams, gastroc, piroformis stretch
Lie down on your back. Take a belt or a stretching strap and place it underneath the ball of your foot. Next, take your opposite leg and cross it over the other leg at the knee. Pull the strap towards you, as you apply pressure down on the ball of your foot. You will feel a stretch down the back of the straight leg in the calf and the back of the thigh, and a stretch in the buttock of the bent leg. Hold this position.
Pigeon stretch
Start on your hands and knees. Cross the symptomatic leg underneath you, then lower your hips down to the ground. Rest your body forwards on your arms. You should feel a stretch across the buttock.
SLR (legs straight)
Lie on your back. Tighten your thigh muscle, pressing the back of your knee into the bed. Keeping your knee locked straight, lift your leg off the bed. Hold this position before you return your leg to the bed. Make sure your hips remain in contact with the floor at all times, and your knee remains straight.
