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?
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A hip flexor strain happens when one of the muscles at the front of your hip, mainly the iliopsoas or rectus femoris, gets overstretched or torn. It’s a common injury in sports that involve kicking, sprinting, or sudden movements, causing pain at the front of the hip or groin.
An analogy…
Think of the hip flexor muscles like strong elastic bands that lift your knee toward your chest. If they are stretched too quickly or too far, they can tear like a snapping rubber band.
What are other names that a hip flexor strain can be called?
Hip Flexor Injury, Iliopsoas Strain, Psoas Strain, Hip Flexor Tear, Strained Iliopsoas Muscle, Torn Iliopsoas Muscle, Pulled Hip Flexor
What causes a hip flexor strain?
The hip flexors are a group of muscles that help you lift your thigh toward your body. A strain happens when the muscle fibres are overloaded, usually from a sudden burst of force or a rapid stretch beyond their limit. This causes small (or large) tears in the muscle or its tendon near the pelvis.
What are the signs and symptoms of a hip flexor strain?
- Sharp pain at the front of the hip or groin area
- Tenderness when pressing the hip flexor muscles
- Pain with lifting the knee, sprinting, kicking, or climbing stairs
- Stiffness or weakness in the hip, especially when bending forward
- Swelling or bruising in the front of the hip
- Pain when stretching the hip backward
What tests are used to diagnose a hip flexor strain?
Palpation: Feeling for tenderness in the front of the hip
Resisted hip flexion test: Pain when lifting the knee against resistance
Stretching tests: Extending the hip backward reproduces symptoms
How long does a hip flexor strain take to heal?
Grade 1 (mild) strains often heal in 1 to 2 weeks. Grade 2 (moderate) strains usually take 3 to 6 weeks. Grade 3 (severe) strains (significant tearing) can take 8 to 12 weeks or more to fully recover.
How does a hip flexor strain happen?
- Sudden sprinting or kicking movements
- Explosive acceleration or direction changes
- Tight hip flexor muscles
- Poor warm-up or muscle preparation
- Weak glutes and core, causing the hip flexors to overwork
- Fatigue or previous hip injuries increasing the risk
What treatment can help a hip flexor strain?
- Relative rest from aggravating activities early on
- Ice application for the first 48–72 hours to control swelling
- Manual therapy (massage, dry needling, and stretching)
- Progressive strengthening and controlled stretching of the hip flexors
- Postural retraining and core strengthening
- Gradual return to running, kicking, and sport-specific drills
What exercises or stretches can I do for a hip flexor strain?
- Isometric hip flexor holds
- Glute and core strengthening exercises
- Gentle hip flexor stretches
- Straight leg raises to rebuild control
What products can help with a hip flexor strain?