Hamstring strains are one of the most common injuries in running from weekend joggers to elite athletes. But despite being common, they’re also one of the most frequently mismanaged injuries, often leading to prolonged downtime or re-injury.
At Trilogy Physiotherapy in Sinnamon Park, we regularly work with runners recovering from hamstring strains helping them return to training safely, reduce pain, and build strength to prevent it happening again.
What Is a Hamstring Strain?
The hamstrings are a group of three muscles that run along the back of your thigh. A hamstring strain typically involves tearing or overstretching of one of these muscles often the biceps femoris, which is the most commonly injured (Askling et al., 2007).
Most hamstring strains occur during the late swing phase of running, when the muscle is contracting while lengthening — known as an eccentric contraction (Schache et al., 2012).
Common Symptoms Include:
- Sudden sharp pain in the back of the thigh
- Swelling or bruising
- Pain when stretching or contracting the muscle
- Difficulty walking or running
- Recurrent tightness in the same spot
Severity can vary from a grade I strain (mild discomfort) to a grade III tear (complete rupture).
When to Rest and When to Rehab
Initial Rest (First 48–72 Hours)
- Relative rest, ice, compression and elevation (RICE)
- Avoid stretching early this can delay healing
- Short-term offloading or taping may help reduce strain
When to Start Rehab
Early, progressive rehab has been shown to significantly reduce re-injury risk (Petersen & Hölmich, 2005). Controlled loading especially eccentric strengthening should begin once walking is pain-free and swelling subsides.
How Physiotherapy Helps
At Trilogy Physiotherapy, your rehab program will include:
- Manual therapy and dry needling to relieve tightness
- Strengthening exercises, with emphasis on eccentric loading (e.g. Nordic hamstring curls)
- Running gait assessment to check for overstride or poor control
- Lumbopelvic and gluteal strengthening to support the posterior chain
- Progressive return-to-run programming
We also use force plate testing to monitor asymmetries and ensure balanced loading before returning to speed work or competition.
Why Runners Reinjure Their Hamstrings
Research shows reinjury rates can be as high as 30% — often due to:
- Incomplete rehab
- Premature return to sprinting
- Lack of eccentric strength
- Poor neuromuscular control (Opar et al., 2012)
That’s why it’s critical to get a tailored rehab plan rather than just “waiting for it to settle.”
Final Thoughts
Hamstring strains don’t have to mean long layoffs or fear of running fast again. With a structured rehab approach and proper loading, you can make a full recovery and return stronger than before.
If you’ve pulled your hamstring or feel tightness that won’t go away, book a session at Trilogy Physiotherapy in Sinnamon Park. Our physios will assess the injury and help you get back to pain-free running. Click here to book now!
References:
Askling, C., Tengvar, M., Saartok, T., & Thorstensson, A. (2007). Acute first-time hamstring strains during high-speed running: A longitudinal study including clinical and magnetic resonance imaging findings. The American Journal of Sports Medicine, 35(2), 197–206. https://doi.org/10.1177/0363546506294679
Opar, D. A., Williams, M. D., & Shield, A. J. (2012). Hamstring strain injuries: Factors that lead to injury and re-injury. Sports Medicine, 42(3), 209–226. https://doi.org/10.2165/11594800-000000000-00000
Petersen, J., & Hölmich, P. (2005). Evidence based prevention of hamstring injuries in sport. British Journal of Sports Medicine, 39(6), 319–323. https://doi.org/10.1136/bjsm.2005.018549
Schache, A. G., Dorn, T. W., Blanch, P. D., Brown, N. A. T., & Pandy, M. G. (2012). Mechanics of the human hamstring muscles during sprinting. Medicine and Science in Sports and Exercise, 44(4), 647–658. https://doi.org/10.1249/MSS.0b013e318236a3d2
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