Hamstring Tears

Have you recently torn your hamstring? Just a little strain or a bigger issue?

Usually I grade hamstring strains on a few factors, one being how long did it hurt to walk? If greater than 5 days, it is likely you have a moderate-high grade injury. If it’s less and the injury seems minimal, this still needs work, don’t ignore it! Next time you injure your hamstring could be much worse. Our aim is to prevent a second injury from occurring, even after a small “strain”.

Read on for my advice in the early to mid stages of hamstring strains.

🚦 Rest, but not completely. Even higher grade hamstring injuries can tolerate walking and running early. Once you can walk pain free, you can usually commence slow jogging (check out our other post on the POLICE protocol)

💪 Start your strength training early within the first 1 to 2 weeks. This could include just resistance against gravity in the early stages. Progress your strength as you are able, don’t get stuck on the easy exercises.

🏃‍♂️ Get advice on returning to running and sport - chat to your physiotherapist to help determine when you are able to start training and return to games, take the guesswork out of it! This will include measuring your hamstring strength and a plan of graded running, change of direction, tackling etc.

🤔 Consider contributing factors, have you torn both or either hamstring before? Is there some other strength work you need to be doing before returning to sport? If both hamstrings are below par, your injury risk remains elevated. You may also need to consider your trunk and hip muscle strength.

As always, this is general advice, and unless you have seen me in clinic, remember I am not your physiotherapist.

Keep your hamstrings strong and happy!