Hamstring Injuries: From Tear to Full Recovery

Understanding Hamstring Injuries

The hamstrings are three muscles at the back of your thigh that are crucial for running, jumping, and sprinting. They are commonly injured in sports involving sudden acceleration or kicking.

Grades of Hamstring Strain

• Grade 1 (Mild): Minor muscle fibre damage. Recovery 1-3 weeks.

• Grade 2 (Moderate): Partial tear with significant pain and weakness. Recovery 4-8 weeks.

• Grade 3 (Severe): Complete or near-complete tear. Recovery 3-6 months.

The Rehabilitation Process

Phase 1: Acute Phase

PRICE protocol (Protection, Rest, Ice, Compression, Elevation), gentle range of movement exercises, and pain management.

Phase 2: Intermediate Phase

Progressive strengthening exercises, particularly eccentric exercises which have strong evidence for hamstring rehab.

Phase 3: Advanced Strengthening

Sport-specific exercises, high-speed running progressions, and agility work.

Phase 4: Return to Sport

Full training integration with ongoing monitoring. Clearance based on strength testing and functional performance.

Preventing Re-Injury

• Complete the full rehabilitation programme before returning to sport

• Maintain hamstring strength through regular exercise

• Proper warm-up before activity

• Address any biomechanical issues identified during rehab