How to Recover from a Hamstring Strain – A Physio’s Guide
Hamstring strains are one of those injuries that seem to strike out of nowhere—usually during a sprint, a quick change of direction, or even just pushing off awkwardly. If you’ve felt that sudden twinge in the back of your thigh, you’re not alone. We see hamstring injuries all the time in runners, footballers, gym-goers, and weekend warriors alike.
The good news? With the right treatment plan, most people make a full recovery—and can get back to their sport or activity without ongoing issues. Here's what you need to know.
What Actually Is a Hamstring Strain?
Your hamstrings are the group of muscles at the back of your thigh. They help bend your knee and extend your hip, and they play a huge role in walking, running, and jumping.
A “strain” simply means that one or more of these muscles has been overstretched or torn. This can range from a mild niggle to a full tear. We usually break them down into three grades:
Grade 1: A mild strain – you might feel a bit of tightness or discomfort, but you can still move fairly normally.
Grade 2: A moderate tear – more painful, with some swelling or bruising, and you’ll likely have trouble walking or doing your usual activities.
Grade 3: A severe tear or complete rupture – these are less common, but usually mean significant pain and loss of function.
Signs You Might Have a Hamstring Strain
If you're dealing with a hamstring injury, you might notice:
A sudden pain or “pull” in the back of your thigh
Pain when walking or straightening your leg
Swelling or bruising (often shows up a day or two later)
Weakness or tightness
Discomfort when bending forward or stretching
These symptoms can vary depending on the severity of the injury, but if you're unsure, it’s worth getting checked out.
How Physio Helps You Recover
While it might be tempting to just rest and hope the pain goes away, hamstring strains are notorious for coming back if not rehabbed properly. That’s where physio comes in.
Here’s how we typically approach recovery:
1. Clear Diagnosis
First things first—we assess the injury to figure out how bad it is and which part of the muscle is affected. This helps guide how we treat it and how long recovery is likely to take.
2. Early Management
In the early days, we’ll help you manage pain and swelling. That might mean modifying activity, gentle movement, or using ice and compression. Total rest usually isn’t helpful—keeping the leg moving (within pain limits) is key.
3. Rebuilding Strength
Once the initial pain settles, we gradually reintroduce exercises to rebuild strength. We’ll start with gentle isometrics, then move into more dynamic and sport-specific movements as healing progresses. Every program is tailored to your activity level and goals.
4. Getting You Back to Running or Sport
If you’re a runner or play sport, we’ll guide you through a step-by-step return. Sprinting, for example, puts a lot of strain on the hamstrings—so we make sure you're fully ready before you go full speed again.
5. Preventing It from Coming Back
One of the most important parts of rehab is making sure the injury doesn’t return. We look at biomechanics, strength imbalances, flexibility, and how you move to help reduce your risk of reinjury.
How Long Does It Take to Heal?
Recovery time can vary depending on how severe the strain is:
Grade 1: Around 1–3 weeks
Grade 2: Roughly 4–8 weeks
Grade 3: A few months, especially if surgery is involved (though this is rare)
Rather than focusing on time alone, we focus on your progress—how your leg feels, moves, and performs.
When to See a Physio
You don’t have to wait until the pain is unbearable to get help. It’s a good idea to book in if:
You felt a pop or sharp pain during activity
It’s painful to walk or lift your leg
You’ve had recurring hamstring injuries before
The pain isn’t improving after a week or two
Early treatment often means faster recovery and fewer complications down the track.
Hamstring strains can be frustrating, but they’re very treatable. With the right rehab plan, you can return to your sport, running, or daily life without ongoing problems.
If you think you’ve pulled your hamstring—or you’re still dealing with one that hasn’t fully healed—get in touch. We’ll help you figure out what’s going on and get you moving again.
