Everything you need to know about one of the most common sports injuries.
South Coast Rx Physiotherapy, the leading private practice in Portsmouth and Fareham, driven by a team of passionate, experienced clinicians, explains everything you need to know about hamstring injury and recovery.
Whether you’re a runner, footballer, gym-goer or just someone who enjoys staying active, hamstring strains are one of the most common injuries across sports and exercise. They can be frustrating, painful, and, if not managed properly, have a habit of coming back again and again.
This piece is part of a new monthly series created in collaboration with our on-site physiotherapy partners, South Coast Rx (SCRx) Physiotherapy. Through this series, SCRx will be sharing their clinical insight, practical advice, and proven approaches to injury prevention, recovery, and performance.
Based at Ravelin Sports Centre and in Fareham, SCRx is a specialist sports physiotherapy clinic offering expert assessment, treatment, and rehabilitation for a wide range of injuries.
This first article in the series focuses on hamstring strains – what causes them, how long they take to heal, and what really supports a safe, effective return to activity.
What is a hamstring strain?
Your hamstrings are a group of three muscles at the back of your thigh. They play a key role in everyday movement, such as walking, running, jumping, and accelerating. A hamstring strain occurs when these muscles are pushed beyond their limits. This causes small muscle damage or, in more severe cases, a partial tear.
Hamstring strains often happen during:
- Sprinting
- Sudden changes of speed or direction
- Kicking
- Overstretching
- Reaching or overstriding movements
They are especially common during fast running, when the muscle is lengthening while under high force.
Common symptoms
Hamstring injuries don’t always look dramatic, but typical symptoms include:
- A sudden sharp pain in the back of the thigh
- Difficulty continuing activity
- Pain when walking, bending forward or straightening the knee
- Bruising or swelling (not always present)
- Reduced strength or power
- Tightness that doesn’t go away with stretching
Getting an early assessment is important. It helps determine the severity of the injury and the type of rehab needed.
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What causes hamstring strains?
Most hamstring strains happen because of a mix of factors, rather than one single cause.
Common risk factors include:
- A sudden increase in training or activity levels
- Weak hamstring muscles
- Fatigue and poor recovery
- A previous hamstring injury
Once you’ve had one hamstring strain, the chances of another are much higher. That’s why proper rehabilitation is so important.
How long does a hamstring strain take to heal?
Recovery time depends on how severe the injury is and how quickly you start the right rehab.
As a rough guide:
- Mild: 1-6 weeks
- Moderate: 6-12 weeks
- Severe: 12+ weeks
Rest alone usually isn’t enough. In fact, too much rest can slow recovery and increase the risk of reinjury.
The key is gradual, structured rehabilitation.
Why rehab works best
Research shows that structured physiotherapy is the most effective way to recover from a hamstring strain and reduce the chance of it happening again.
Good rehab should include:
- Progressive strength work
- Exercises where the hamstring works while lengthening
- Gradual return to running or sport
- Power and control exercises
- A clear return-to-activity plan
Simply stretching or doing light exercises won’t fully prepare your body for sport.
What does hamstring rehab involve?
At SCRx, rehab usually progresses through a few clear stages:
- Early stage
- Managing pain, gentle exercises, and restoring normal movement.
- Mid stage
- Building strength in the hamstrings, hips, and core.
- Late stage
- Sport-specific drills, running, and power-based exercises.
- Return to sport
- Strength and movement testing to make sure you’re ready to return safely.
This approach helps reduce reinjury and rebuilds confidence in your body.
Preventing future hamstring injuries
Hamstring strains have a high chance of coming back, especially if rehab is rushed.
Prevention includes:
-
Regular hamstring strengthening
-
Gradually increasing running or training load
-
Strengthening hips and core
-
Managing fatigue and recovery
SCRx also offers Athletic Testing, which can highlight weaknesses or imbalances before they lead to injury.
When should you see a physiotherapist?
You should consider booking an assessment if you:
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Felt a sudden pull or sharp pain
-
Struggle to walk normally
-
Keep getting recurring tightness
-
Feel pain when sprinting or accelerating
-
Have had multiple hamstring injuries
-
Are supporting a young athlete with ongoing pain
Early treatment usually means quicker and more complete recovery.
About SCRx Physiotherapy at Ravelin Sports Centre
South Coast Rx (SCRx) Physiotherapy are our on-site clinical partners here at Ravelin Sports Centre. They provide expert support for sports injuries, joint pain, muscle problems, and rehabilitation.
Their team works closely with students, members, the public, and athletes to help them recover, move better and return to activity safely.
If you’re dealing with a hamstring issue or any injury, SCRx can offer:
- A full assessment
- A personalised rehab plan
- Ongoing expert support
- Treatment right here at Ravelin
You can book directly with SCRx at www.scrx.co.uk or speak to the team at Ravelin Sports Centre to find out more.