HAMSTRING STRAIN
TREATMENT & REHABILITATION
HAMSTRING STRAIN REHABILITATION
WHAT IS A HAMSTRING STRAIN?
A hamstring strain (often referred to as a hamstring pull) occurs when one or more of the muscles at the back of the thigh are overstretched or partially torn. These muscles play a key role in running, sprinting and explosive lower limb movements, helping control the leg during high-speed activity.
Hamstring strains are particularly common in sports that involve sprinting, acceleration and sudden changes of direction, including football, rugby, athletics and field sports.
At Proview Sports in Cheltenham, we regularly assess athletes experiencing hamstring injuries. Our approach focuses on accurate injury assessment, progressive rehabilitation and restoring sprint capacity for safe return to sport.
Many athletes experience repeated hamstring strains throughout their sporting career, often returning to training once pain settles but without fully addressing the factors that contributed to the injury.
With each strain, the hamstring muscle can become more susceptible to further injury, particularly if underlying strength deficits, pelvic control or running mechanics continue to place excessive stress on the muscle during high-speed movement.
Effective rehabilitation therefore focuses not only on healing the injured tissue but also on restoring posterior chain strength, pelvic stability and biomechanical efficiency across the entire kinetic chain.
A structured sports injury assessment can help identify these contributing factors and guide rehabilitation that reduces the risk of future hamstring injuries while supporting a safe return to sport.
COMMON SYMPTOMS OF A HAMSTRING STRAIN
Athletes with a hamstring strain may experience:
• sudden pain in the back of the thigh during running or sprinting
• tightness or discomfort when walking or bending the knee
• tenderness or swelling in the hamstring muscle
• reduced power during running or acceleration
• difficulty sprinting or changing speed
Accurate assessment helps determine the severity of the injury and the most appropriate rehabilitation approach.
HOW HAMSTRING STRAINS OCCUR IN SPORT
Hamstring strains most commonly occur during high-speed running, when the hamstring muscles are lengthening while producing force to control the swinging leg.
These injuries are often seen in:
• sprinting athletes
• football and rugby players
• track athletes
• sports involving acceleration and rapid speed changes
In many cases the injury is linked not only to the muscle itself but also to strength deficits, fatigue or movement mechanics that place excessive stress on the hamstring.
Our clinicians assess these biomechanical factors across the entire lower limb and kinetic chain to understand why the injury occurred.
HOW WE ASSESS HAMSTRING INJURIES
Assessment begins with a detailed sports injury consultation, where we review your injury history, symptoms and sporting demands.
During assessment we also determine the severity of the hamstring injury, as strains are typically graded from Grade 1 to Grade 3 depending on the extent of muscle fibre damage and functional limitation.
• Grade 1 (Mild) – A small number of muscle fibres are overstretched or slightly torn. Athletes may feel mild pain or tightness in the back of the thigh but are usually still able to walk and move relatively comfortably. Recovery may take a few days to a couple of weeks.
• Grade 2 (Moderate) – A partial tear of the muscle fibres. This often causes sudden pain, tenderness, swelling or bruising, with reduced strength and difficulty running or sprinting. Rehabilitation typically requires several weeks to restore strength and function.
• Grade 3 (Severe) – A complete tear or rupture of the muscle or tendon. Athletes may feel a sudden sharp pain or “pop”, followed by significant weakness, swelling or bruising. These injuries may require longer rehabilitation and occasionally surgical management.
Understanding the severity and location of the injury helps guide rehabilitation timelines and ensures return to running and sport is progressed safely.
During assessment we may evaluate:
• hamstring strength and flexibility
• hip and posterior chain strength
• pelvic control and trunk stability
• running mechanics and stride patterns
• single-leg strength and stability
Where appropriate we also utilise force plate testing and performance profiling to assess lower limb strength and identify asymmetries between limbs. These tests help identify strength deficits and imbalances that may contribute to hamstring overload, allowing us to design a data-driven rehabilitation programme tailored to the athlete.
HAMSTRING STRAIN REHABILITATION
Rehabilitation for hamstring injuries follows a structured progression designed to restore strength, rebuild sprint capacity and prepare athletes for safe return to high-speed running and sport.
PHASE 1 — RESTORE MOVEMENT AND EARLY LOAD TOLERANCE
The first phase focuses on restoring comfortable movement and reintroducing low-load activation of the hamstrings and posterior chain.
Early rehabilitation aims to maintain movement while allowing the injured tissue to settle.
This phase may include:
• gentle hamstring activation exercises
• controlled range of movement work
• early posterior chain strengthening
• walking and low-load functional movement
The goal during this stage is to restore pain-free movement and begin reintroducing controlled load to the hamstring.
PHASE 2 — POSTERIOR CHAIN STRENGTH DEVELOPMENT
As symptoms improve, rehabilitation progresses toward rebuilding strength across the entire posterior chain.
Strong glutes, hamstrings and hip stabilisers help reduce excessive strain on the injured muscle during running.
This phase may include:
• progressive hamstring strengthening
• eccentric hamstring exercises
• glute and hip strengthening
• single-leg strength development
Developing strength across the posterior chain prepares the hamstrings for the demands of running and acceleration.
PHASE 3 — RUNNING REINTRODUCTION AND SPEED PROGRESSION
For athletes returning to sport, rehabilitation must restore the hamstring’s ability to tolerate progressive running speed and sprint mechanics.
Running is gradually reintroduced with careful progression of speed and intensity.
At this stage we may utilise force plate testing and performance profiling to assess lower limb strength and identify asymmetries between limbs.
This phase may include:
• progressive running programmes
• acceleration and stride mechanics drills
• controlled speed development
• strength and power testing using force plate technology
Rehabilitation progresses by gradually increasing running speed exposure, allowing the hamstring to adapt safely to higher-speed demands.
PHASE 4 — HIGH-SPEED RUNNING AND DECELERATION CAPACITY
The final phase focuses on preparing the athlete for high-speed running, rapid deceleration and explosive sporting movements.
Hamstring injuries frequently occur when the muscle must eccentrically control the leg during sprinting, making deceleration strength essential for injury prevention.
This phase may include:
• maximal sprint exposure progressions
• deceleration and braking drills
• eccentric hamstring strengthening
• sprint mechanics refinement
Rehabilitation also focuses on integrating the hamstrings with the glutes, pelvis and trunk, improving force transfer across the kinetic chain during high-speed movement.
By restoring speed tolerance, eccentric strength and biomechanical efficiency, athletes return to sport stronger and more resilient to future hamstring injuries.
SUPPORTING REHABILITATION WITH SPORTS THERAPY
Alongside structured rehabilitation exercises, sports therapy and manual treatment can help support recovery from hamstring injuries.
Manual therapy may include:
• soft tissue treatment to the hamstrings and surrounding muscles
• techniques to reduce muscle tension
• treatment to improve tissue mobility
These treatments can help improve movement quality while athletes progress through rehabilitation.
Learn more about our SPORTS THERAPY SERVICES HERE.
ONLINE HAMSTRING REHABILITATION SUPPORT
For athletes who cannot attend the clinic in person, we also offer online injury assessment and rehabilitation support.
Online rehabilitation may include:
• injury assessment and training history review
• personalised rehabilitation programming
• movement analysis using video footage
• progressive loading guidance
• return-to-sport planning
24/7 Support
Learn more about our ONLINE REHABILITATION SERVICES HERE.
RETURN-TO-PLAY FORCE PROFILING
For athletes who have completed rehabilitation elsewhere but want reassurance before returning fully to sport, we offer force plate profiling and return-to-play testing.
Using objective testing we assess lower limb strength, force production and limb symmetry, helping identify any remaining deficits that may increase reinjury risk.
Learn more about our FORCE PLATE PROFILING SERVICE HERE.
HAMSTRING STRAIN REHABILITATION IN CHELTENHAM
At PROVIEW SPORTS INJURY CLINIC, we regularly assess athletes across Cheltenham experiencing hamstring injuries.
Our clinicians combine sports injury assessment, progressive rehabilitation programmes, biomechanical analysis and performance profiling to help athletes restore strength and safely return to sport.
HAMSTRING STRAIN FAQ
How long does a hamstring strain take to recover?
Recovery time depends on the severity of the injury. Mild strains may recover within a few weeks, while more significant injuries require structured rehabilitation.
Why do hamstring strains often recur?
Reinjury commonly occurs when athletes return to sport before restoring adequate hamstring strength and sprint capacity.
Can I run with a hamstring strain?
Running should usually be temporarily reduced following injury. Rehabilitation focuses on gradually reintroducing running as strength and tissue tolerance improve.
Can physiotherapy help hamstring strains?
Yes. Structured rehabilitation focusing on strength, sprint mechanics and progressive loading helps restore performance and reduce reinjury risk.
BOOK A HAMSTRING INJURY ASSESSMENT
If you are experiencing pain in the back of the thigh during running or sport, our sports injury specialists can assess the injury and guide your rehabilitation.
Book a SPORTS INJURY ASSESSMENT AT PROVIEW SPORTS INJURY CLINIC IN CHELTENHAM to begin your recovery.