Understanding Hamstring Injuries

A hamstring injury, also known as a hamstring strain or tear, is damage to one or more of the muscles at the back of the thigh. These injuries commonly occur during running, sprinting or activities that involve sudden stretching of the leg.

Most hamstring injuries recover well with early treatment, gradual rehabilitation and physiotherapy when needed.

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What Causes a Hamstring Injury?

Hamstring injuries usually happen when the muscle contracts while it is being stretched.

Common causes include:

• Sprinting or fast running
• Sudden acceleration or changes of direction
• Stretching activities such as gymnastics or martial arts
• Sports involving kicking or jumping

Some hamstring injuries affect the lower part of the muscle and recover more quickly, while others occur higher up the thigh and may take longer to heal.

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Symptoms

You may experience:

• Sudden pain in the back of your thigh
• A popping or tearing sensation
• Muscle spasm
• Weakness
• Swelling
• Reduced movement

Pain may increase during the first few days as swelling develops.

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Treating a Hamstring Injury

Pain Relief

If suitable, paracetamol or ibuprofen may help manage pain. Always follow the instructions on the packaging and speak to a pharmacist or healthcare professional if you are unsure.

Rest

Reduce activity during the first 48 hours and avoid running or heavy exercise. Gentle walking is encouraged as your pain improves.

Ice

Apply a wrapped ice pack to the injured area for up to 20 minutes every 2 hours during the first 3 days. Never place ice directly onto your skin.

Mobilisation

Begin walking normally as soon as you are able. Early movement encourages healing and helps prevent stiffness.

Elevation

Keep your leg raised above hip level during the first two days whenever possible to help reduce swelling.

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What to Avoid

During the first few days, avoid:

• Heat (such as hot baths or showers)
• Stretching
• Massage
• Alcohol
• Returning to sport too soon

These can increase bleeding and swelling, which may delay recovery.

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Rehabilitation

As your pain improves, gradually begin stretching and strengthening exercises.

These may include:

• Gentle hamstring stretches
• Standing knee bends
• Bridge exercises
• Hamstring strengthening exercises using a resistance band

Progress your exercises gradually and only when they can be completed without increasing your pain. Physiotherapy may also be recommended to support your recovery.

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Returning to Activity

Most hamstring injuries recover within 8 weeks, although more severe injuries may take longer.

When returning to work, exercise or sport:

• Increase activity gradually
• Build strength before returning to full activity
• Avoid rushing back too quickly to reduce the risk of re-injury

You should only return to driving when you can safely perform an emergency stop and fully control your vehicle.

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When to Seek Medical Advice

Seek medical advice if:

• Your pain is severe or getting worse
• You develop tingling or numbness
• Your leg becomes swollen, red or painful
• You have difficulty walking
• You develop chest pain or shortness of breath
• Your symptoms are not improving as expected

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Further Information

This webpage provides a summary of the patient information leaflet. For more detailed advice about hamstring injuries, rehabilitation exercises and recovery, please download the full leaflet or speak to a healthcare professional.