About Hamstring Strain
Hamstring strains are one of the most common running and field sport injuries, and one of the most frequently under-rehabilitated, leading to high re-injury rates. Proper graded loading is the key to full recovery.
Expected Recovery Window
Grade 1: 1–3 weeks. Grade 2: 3–6 weeks. Grade 3 / proximal avulsion: 3–6 months.
Common Symptoms
Sudden, sharp pain at the back of the thigh during sprinting or explosive movement; immediate weakness and difficulty walking; bruising or swelling (in moderate to severe strains); tenderness to palpation of the hamstring belly or proximal attachment; pain with hip flexion and knee extension.
Common Causes
High-speed running or sprinting without adequate preparation; rapid deceleration; inadequate hamstring strength relative to quad (strength imbalance); previous hamstring strain increasing re-injury risk; insufficient warm-up in cold conditions; fatigue-related muscle failure late in training or competition.
How We Treat Hamstring Strain
We use a progressive loading protocol, the most evidence-supported approach for hamstring rehabilitation. Early treatment reduces pain and swelling while maintaining hip and knee mobility. As healing progresses, we introduce the Nordic hamstring curl and high-speed running preparation. Return-to-sport is based on strength testing, not symptom resolution alone.
