Hamstring Injury

Everything on hamstring injury recovery: from strain to tear, exercises, and when you can train again.

Hamstring Injury
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What is it?

A hamstring injury is a strain or tear in one of the three muscles at the back of your thigh: the biceps femoris, semitendinosus or semimembranosus. This muscle group bends your knee and extends your hip, and works hard during sprinting, accelerating and sudden braking. That is why hamstring injuries are common in sports like football, running, hockey and athletics.

The severity ranges from a mild strain, where a few muscle fibres are overstretched, to a partial or complete tear of the muscle or tendon. Doctors and physiotherapists often use a grading system (grade 1 to 3) to describe the severity and estimate the course of recovery. The higher the grade, the more muscle tissue is affected and the longer recovery usually takes.

At Physical Studio we regularly see hamstring injuries in both recreational and dedicated athletes. Because every injury differs in severity and cause, a targeted assessment is the starting point for an approach that fits your situation and sports goals.

Common causes

  • Sprinting or sudden acceleration without adequate warm-up
  • Insufficient hamstring flexibility or strength relative to the quadriceps
  • Muscle fatigue, for example late in a match or training session
  • A previous hamstring injury that hasn't fully healed or wasn't rehabilitated properly
  • Poor training build-up, such as too rapid an increase in sprint load
  • Insufficient core and hip stability during explosive movements
  • Faulty running technique or movement pattern at high speed
  • Slipping or a sudden overstretch of the knee during a kicking motion

How we diagnose

For a suspected hamstring injury, diagnosis at Physical Studio starts with a thorough intake: how and when the complaint started, where exactly the pain is located, and how it feels under load. This is followed by a movement assessment testing strength, flexibility, and pain provocation to estimate the location and likely severity of the injury. With VALD Force Decks we can objectively measure strength differences between your left and right leg, which helps track recovery and determine the right moment to build up load. Where clinically appropriate, we use ultrasound to visualise the muscle and any fibre damage, helping to clarify the grade of the injury. This combination of clinical assessment and imaging gives a complete picture that we use to tailor your treatment.

Treatment approach

Treatment of a hamstring injury at Physical Studio focuses on a gradual, safe build-up of load, since doing too much too soon is one of the biggest risk factors for recurrence. In the early phase, relative rest, avoiding painful movements, and sometimes manual therapy can help reduce tension in the surrounding tissue. Once the acute phase has passed, we build up in a structured way with exercise therapy: isometric and later eccentric exercises for the hamstrings, followed by functional and sport-specific training such as running technique work and sprint build-up. Research shows that exercise therapy, and eccentric training in particular, can be effective in hamstring injury recovery and in reducing the risk of recurrence. Our physiotherapists, who are also personal trainers, guide this entire process under one roof, from initial recovery to a full return to sport.

Expected recovery

Recovery from a hamstring injury depends heavily on the nature and duration of your complaint, the grade of the injury, and how consistently you follow the build-up programme. As a broad guide: a mild strain (grade 1) often recovers within a few weeks, a partial tear (grade 2) can take several weeks to around two months, and a (near-)complete tear (grade 3) can require several months of recovery. These are broad indications, not guarantees: every injury and every body responds differently. Returning to sprinting or contact sport at Physical Studio always happens step by step, based on objective measures like strength and mobility, not a fixed date.

When to seek help

Contact your GP or an out-of-hours GP service if you felt a loud pop or snap at the moment of injury, if you can no longer bear weight on the leg, if significant swelling or heavy bruising develops quickly, or if you develop a fever or the pain increases rather than eases over time. A suspected complete tendon rupture also needs prompt assessment. For most hamstring injuries, you can see our physiotherapists directly for an initial assessment, no referral needed.

Frequently asked questions

How long does recovery take per grade?
It depends on severity and your individual situation. As a broad guide: a mild strain (grade 1) often recovers within a few weeks, a partial tear (grade 2) can take several weeks to around two months, and a (near-)complete tear (grade 3) can take several months. We set a realistic timeline together with you after diagnosis.
When can I sprint or play football again?
Return to sprinting or contact sport happens gradually and is based on objective testing, such as strength and mobility measured with VALD Force Decks, rather than a fixed date. We build up load step by step, from jogging to accelerating to full sprinting, to keep the risk of recurrence as low as possible.
How do I prevent a repeat hamstring injury?
A previous hamstring injury is a significant risk factor for a new one, especially if recovery wasn't completed. Targeted strength and eccentric training, sound training build-up, and adequate recovery between intense sessions can help reduce that risk. We put together a preventive training programme tailored to your sport.
Strain or tear, how do I tell the difference?
That distinction is hard to make by feel alone. A strain often starts with a less sharp, more building, pulling sensation, while a tear more often involves sudden, intense pain and sometimes an audible pop. Clinical assessment and, where needed, ultrasound let us pinpoint the difference and severity more precisely.
Can I keep training with a hamstring injury?
That depends on the severity of your complaint and which movements cause pain. Often you can keep training in a modified way, for example upper body work or pain-free cycling, while the hamstring recovers. We put together a loading schedule that fits your recovery and sporting goals.
Does stretching help with a hamstring injury?
Stretching alone is usually not enough and can even irritate the damaged tissue in the acute phase. Targeted exercise therapy, building from isometric to eccentric exercises, is generally more effective for recovery and building load tolerance than stretching by itself.
Does my insurance cover treatment for a hamstring injury?
Physiotherapy for a hamstring injury is typically covered under supplementary (aanvullende) insurance, not the basic policy. How many sessions are covered varies by policy and insurer. Check your policy or use the insurance checker on our site to see what applies to you.
Do I need a referral for a hamstring injury?
No, at Physical Studio you can see a physiotherapist without a GP referral thanks to direct access. During intake we assess whether your complaint fits our treatment offering or whether further medical assessment is needed.

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