Hamstring Strains - Why you shouldn’t ignore minor strains & what to do about it.
Hamstring Strain: Why It Keeps Coming Back and What to Do About It
A hamstring strain is one of the most common and most frequently reinjured sports injuries in Australia. Whether it happened sprinting for a ball, on the track or in the gym, the frustrating reality is that most people return too soon and sustain another tear in the same tissue. At PHYZFIT Health and Rehab in Bexley North and Marrickville, our physiotherapy team gets you back to full speed safely, with a structured rehabilitation program that addresses the real reason hamstring injuries keep coming back.
Same day appointments available · No referral needed
Why Hamstring Strains Happen
The hamstring is a group of three muscles running along the back of the thigh that are responsible for both knee flexion and hip extension. They are particularly vulnerable during high speed running and explosive movements because they must produce force rapidly while also decelerating the leg during the swing phase of the stride. When the load on the muscle exceeds its capacity, muscle fibres tear.
The most common site for an acute hamstring strain is the proximal musculotendinous junction near the sit bone at the top of the thigh. Strains are graded from Grade 1, a minor tear with minimal strength loss, through to Grade 3, a complete tear with significant functional impairment. Poor rehabilitation after an initial injury is the leading risk factor for reinjury, which is why getting the rehab right the first time matters enormously.
Common Symptoms
- Sudden sharp pain in the back of the thigh during sprinting, kicking or explosive movement
- A tearing or popping sensation at the time of injury
- Tenderness and bruising along the back of the thigh
- Tightness and weakness when trying to bend the knee or extend the hip
- Pain when sitting for prolonged periods, especially at the top of the thigh near the sit bone
- Difficulty walking or running without pain or stiffness
Common Causes
- Sprinting at high speed, particularly with inadequate warm up
- Explosive kicking movements in football, soccer or martial arts
- A rapid increase in running volume or intensity without adequate preparation
- Hamstrings that are weak relative to the quadriceps, particularly under fatigue
- Inadequate rehabilitation from a previous hamstring strain
- Reduced flexibility and mobility in the posterior chain, hip and lumbar spine
How We Treat Hamstring Strains at PHYZFIT
Hamstring rehabilitation is not a passive process. Simply resting until the pain settles and then returning to sport is the recipe for reinjury. Our physiotherapy team at PHYZFIT takes a progressive, evidence based approach that starts from day one and takes you all the way through to full return to sport with confidence.
Accurate Grading and Early Management
We assess the injury thoroughly to determine the grade of strain, the exact site of tissue damage and your functional limitations. This determines the appropriate early management, the expected timeline for return to sport and how aggressively we can progress your loading program. Early treatment starting within the first 24 to 72 hours consistently produces faster recovery.
Progressive Hamstring Strengthening
The rehabilitation program begins with gentle isometric exercises and progresses through lengthened position loading, eccentric work and heavy resistance training. Exercises like the Nordic hamstring curl and Romanian deadlift are cornerstones of the program because they strengthen the muscle in the range and at the speeds where reinjury is most likely to occur.
Running Biomechanics and Speed Work
Poor running mechanics including overstriding and insufficient hip extension place disproportionate load on the hamstring during the swing phase. We assess your running gait and incorporate targeted biomechanical correction as part of your return to running program. Sprint mechanics drills and progressive speed work ensure the tissue is prepared for the demands of your sport.
Hands On Therapy and Soft Tissue Work
Manual therapy and soft tissue release to the hamstring, glutes and lumbar spine help restore mobility, reduce guarding and improve tissue quality as healing progresses. Dry needling is used selectively to address muscle tightness and accelerate the early recovery phase.
Criteria Based Return to Sport
We do not send you back to sport based on how long it has been. We use objective strength testing and functional benchmarks to confirm the muscle is ready for full training loads. This is the single most important factor in preventing reinjury. You will not return to the field until we are both confident the tissue can handle the demands placed on it.
What to Expect at Your First Appointment
Your first session at PHYZFIT is a complete assessment. We take the time to understand your full history, your sport and training demands and your goals before mapping out exactly what your recovery will look like.
Book online or over the phone. Same day appointments at both Bexley North and Marrickville. No referral needed.
We grade the injury, assess your strength and movement, and review your training load to build a complete picture of what needs to happen.
You leave with a clear rehabilitation program and a realistic return to sport timeline. No guesswork.
We progress your program at every session based on objective testing to ensure you return to full training capacity safely and confidently.
What You Should Not Do
- Do not return to sprinting or sport before the muscle has been properly rehabilitated and strength tested
- Do not rely on time alone to determine when you are ready to return to training
- Do not aggressively stretch the hamstring in the early days after injury as this can worsen the tear
- Do not skip the strengthening phase and go straight back to sport once the pain settles
- Do not ignore pain at the top of the thigh near the sit bone, which may indicate a proximal tendon injury requiring different management
Do not leave this untreated. Hamstring strains have one of the highest reinjury rates of any sports injury. Athletes who return to sport based on pain resolution alone rather than completion of a structured rehabilitation program are significantly more likely to sustain another injury. A second or third strain to the same site is harder to treat, takes longer to recover from and increases the risk of chronic hamstring problems. Our team at PHYZFIT will get your rehabilitation right the first time.
Get your hamstring properly assessed and rehabilitated today.
Book Now (02) 8021 0969 admin@phyzfit.com.auWhen to Book In Immediately
Seek urgent assessment if you experience any of the following:
- A sudden violent pull or tear sensation in the back of the thigh followed by immediate significant weakness
- Severe bruising spreading down the back of the leg within the first 24 hours
- Complete inability to walk or bear weight without significant pain
- A palpable gap or divot in the muscle belly suggesting a complete tear
- Pain at the sit bone that is worsening with sitting despite rest from sport
Frequently Asked Questions
How long will my hamstring strain take to heal?
A Grade 1 strain typically recovers in 1 to 3 weeks with the right management. A Grade 2 strain takes 4 to 8 weeks. A Grade 3 or proximal tendon avulsion may take 3 to 6 months or longer. The most important factor in recovery time is the quality of your rehabilitation program, not just rest. Starting physiotherapy early consistently shortens recovery time.
Why does my hamstring keep getting injured?
Recurring hamstring strains are almost always a sign that the initial injury was not fully rehabilitated. If you return to sport before the muscle has regained full strength, flexibility and neuromuscular control, the same tissue tears again. At PHYZFIT we use objective strength benchmarks and functional testing to make sure your hamstring is truly ready before you return to full training.
Should I use ice or heat on a hamstring strain?
In the first 48 to 72 hours, ice and compression can help manage swelling and discomfort. After this initial phase, heat may help with muscle relaxation and blood flow. The most important early treatment is however not ice or heat but appropriate load management and starting your rehabilitation exercises as directed by your physio.
Do I need a referral to see a physio at PHYZFIT?
No referral is needed to book directly with us. We accept Medicare Enhanced Primary Care plans (which require a GP referral for the rebate), private health insurance, NDIS, SIRA, WorkCover and DVA. If you are unsure about your cover, call us and we will help you sort it out before your appointment.
Can I train through a mild hamstring strain?
In some cases a mild Grade 1 strain can be managed with modified training rather than complete rest. Your physio at PHYZFIT will advise exactly what you can and cannot do to keep your fitness while the muscle heals. Training through pain or returning to sprinting before the tissue is ready is the single biggest risk factor for upgrading a minor strain to a more serious injury.
Ready to Get Out of Pain?
Same day appointments available at Bexley North and Marrickville. No referral needed. Book in today.
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