How to rehab your hamstring injury

Your hamstring muscles play a crucial role in your movement, responsible for movements like bending the knee and extending the hip. Hamstring injuries, in particular, are one of the common forms of injury in athletes. Often these injuries occur as a result of the overuse and sudden movement of your muscles.

If you find yourself suffering from a strain or tear in this area, it may be due to a number of reasons. We’ll look at how it can occur, as well as the ways you can rehab your hamstring injury and prevent future injury.

What causes hamstring injuries?

Hamstring injuries are a common injury in those who participate in high intensity exercises or sport. These injuries can occur from activities including:

• Running
• Sprinting
• Jumping
• Lunging
• Climbing

Pushing yourself too hard, stretching too far or too long, can also lead to injury. Strains can even be caused due to the equipment or footwear you are using, in which case it’s important that we identify and address any potential risk factors to prevent recurrence.

Some movements are more prone to causing hamstring injuries than others, particularly lunging, jumping and climbing. Each can add greater strain on the muscles compared to simpler movements. A previous hamstring injury may also increase the chances of a future injury occurring.

How to identify a hamstring injury?

If you’ve suffered a hamstring strain, there are some symptoms you may experience in and around the back of your thigh, such as:

• Sudden and sharp pain
• Swelling
• Bruising
• Difficulty walking or bending your knee
• Weakness or tenderness
• Muscle spasms

If you hear a popping sound at the time of injury, it could indicate a more severe tear or rupture of the muscle. You may also feel a popping or snapping feeling as the injury happens.

How long does it take to rehab a hamstring injury?

The timescale of your recovery can depend on the severity of the injury. There are three specific grades of hamstring injury:

• Grade 1 – a mild muscle strain or pull causing a radiating pain in the back of your thigh. You may find it difficult to move your leg as a result, but should not lose strength. This usually takes 2 to 5 days to heal.
• Grade 2 – a partial tear to the muscle fibres. Pain is greater than a grade 1 injury, causing potential bruising, swelling, and loss of strength. Recovery time can range from 4 to 8 weeks.
• Grade 3 – a severe or complete tear of the muscle, which can be identified by a popping sensation as the injury occurs. Usually results in greater pain, swelling and bruising than grades 1 and 2. There may also be some tenderness in the muscle. This can take months to heal completely.

It’s key to note that not all hamstring injuries are the same. Even identical types of injury could have different recovery times. In most cases, the more severe the injury, the longer it will likely take to heal.

How to treat a hamstring injury

When you suffer a hamstring injury – whether a strain or tear – it’s important to start treatment immediately to speed up the healing process and prevent further damage. Thankfully, there are a range of options for treatment both at home and through rehabilitation services, such as those offered by Hatt’s.

M.E.A.T

M.E.A.T. is a newer method used to treat hamstring injuries, especially hamstring strains. This acronym stands for

• Movement – Refers to controlled and specific movements of the injured body part. This is important in the early stages of your recovery, helping to promote healing and avoid stiffness.
• Exercise – Exercise plays a key part in restoring strength and endurance in your hamstrings. By following progressive exercises that target your hamstrings, you can gradually rebuild muscle strength and flexibility, all important for avoiding re-injury.
• Analgesics – This refers to pain-relieving medication such as anti-inflammatories like ibuprofen which can help manage pain and reduce inflammation associated with your injuries. Used in conjunction with other recovery methods, they can provide pain relief, allowing you to engage in exercises more comfortably.
• Treatment – Therapies like physiotherapy and manual therapy play a key part in the long-term recovery of your hamstrings. These treatments help to reduce pain and inflammation in your body as well as promote mobilisation in your joints, tissue and muscles.

Rehab exercises

It’s common to suffer a hamstring strain after an intense workout or injury. Without proper rehab, there’s an increased chance of returning too early, which could lead to further injury. Instead, it’s crucial to have good rehab to strengthen your hamstrings for future activities and allow you to recover properly.

Some common rehab exercises for hamstring injuries can include stretching and strengthening exercises, such as:

Bridge exercises – Aims to improve your range of motion and pelvic control while strengthening your hamstrings. The hamstring bridge exercise involves lying on your back with your knees bent and lifting your hips off the ground.

Gentle Stretches – Stretching is a huge part of hamstring injury rehab. Some effective hamstring stretches include standing hamstring curls and prone hamstring curls.

Foam rolling – Using a foam roller on your hamstrings can help release tightness and improve flexibility. This can be carried out by rolling each leg back and forth on the foam roller for 1–2 minutes to help reduce muscle tension.

For a major injury, you will likely need multiple rehab sessions to regain the strength lost in your hammy’s, but also to condition your muscles to prevent future injuries. Try not to push yourself too hard during sessions, as this could only aggravate your injury. Instead, stay patient and focus on aspects such as your pelvic control, range of motion and technique, which are all key to your recovery.

It’s also worth taking notice of how often you are stretching your hamstrings, as this could be the reason behind recurring strains.

Manual therapy

In some cases, manual therapy may be necessary as part of your rehabilitation. Therapists can use techniques such as massage to target and reduce pain and tension in your muscles. This can provide immense relief and support in the healing process, helping to address specific areas of tightness and restriction that may be contributing to your injury.

Should I stretch a pulled hamstring?

A hamstring strain indicates that it’s time to rest and allow the muscle to heal. You should take care in the early stages so as not to stretch the hamstring as it can prolong recovery times. 

Pain free movement exercises can be safer and more beneficial prior to once the initial pain and swelling have subsided. You should avoid any strenuous exercise until your injury has fully healed.

Is heat good for a hamstring injury?

While both heat and ice can help with the healing process, ice is typically recommended for the first 48–72 hours to reduce swelling and inflammation. After that initial period, heat may be applied to help with blood flow and relax tight muscles. See our overview on ice vs heat for more information.

How can I prevent future hamstring injuries?

As mentioned, you’re more likely to injure your hamstring if you have had a previous injury. Despite this, there are a number of ways you can avoid injury, such as by:

• Building strength in your hamstrings through regular exercises
• Ensuring proper warm-up before any physical activity
• Using correct form and technique during exercises
• Avoiding sudden changes in intensity or duration of physical activity
• Listening to your body and not pushing through pain or discomfort
• Allow yourself time to recover between workouts

Another way to avoid future injury is to take advantage of our strength and movement classes to help improve both your physical and athletic abilities.

With small class sizes, you’ll receive personal attention from experienced coaches dedicated to helping you move better, feel stronger and confident with activities. For convenience, classes are available at early morning, daytime, and late evening slots at our clinics in Devizes , Marlborough or Frome.

You can book a class online or contact us to learn more about our classes in detail.