Hamstring strain slowing you down? You’re not alone. This common muscle injury can sideline runners, gym-goers and weekend warriors alike—but the good news is, with the right physiotherapy approach, recovery can be faster and more effective. Read on for expert tips, recovery timelines, and a real-life case of a hamstring rehab done right.

What is a Hamstring Strain?

A hamstring strain refers to an overstretch or tear in one or more of the three muscles—located at the back of your thigh. These muscles (biceps femoris, semitendinosus and semimembranosus) play a big role in walking, running, bending the knee and extending the hip.

Injuries usually occur during explosive or fast movements, such as sprinting, kicking, or lunging. That’s why they’re so common in sports like AFL, soccer, and athletics.

What Causes a Hamstring Strain?

There’s no single cause, but these factors often contribute:

How Do You Know if It’s a Hamstring Strain?

Common symptoms include:

If you’re limping or can’t walk without pain, it’s best to get assessed straight away.

Hamstring Strain Grading

Physios classify these injuries into three grades:

GradeDescriptionSymptoms
Grade 1Mild strain, small muscle fibre tearsTightness, slight discomfort, minimal strength loss
Grade 2Moderate tearSharp pain, swelling, partial loss of strength
Grade 3Severe tear or complete ruptureIntense pain, bruising, major weakness or inability to walk

There has been research to show that the amount of days spent limping after a hamstring strain is correlated to the amount of weeks of sport missed in the players chosen sport.

Why Physiotherapy is Crucial for Hamstring Rehab

Too many people make the mistake of resting too much or too little after a strain. Without proper rehab, you’re at high risk of reinjury—and the repeat episodes are often worse.

That’s where physiotherapy makes a massive difference. At our clinic, we tailor your rehab to your specific injury grade, activity level, and goals. Our approach includes:

✅ Hands-on treatment to reduce pain and swelling
✅ Individualised exercise programs to rebuild strength and flexibility
✅ Neuromuscular retraining to improve control and technique
✅ Education to prevent future strains
✅ Return-to-sport guidance based on real benchmarks, not guesswork

Real Case Study: Jack’s Return to Soccer

Jack, a 28-year-old semi-pro soccer player from Narraweena, came to our clinic after tearing his hamstring during a sprint drill. He felt a sharp pull in his right thigh and couldn’t finish training. An ultrasound confirmed a Grade 2 hamstring strain.

Week 1-2: We started with soft tissue release, gentle range-of-motion exercises and isometrics to keep the muscle engaged without overstressing it.

Week 3-4: Jack progressed to dynamic strengthening—single-leg bridges, Nordic curls, and resistance band work. Dry needling also helped settle deep muscle tightness.

Week 5-6: We ramped up running drills, focusing on form, acceleration mechanics and hamstring endurance. Jack also trained glutes and core to address muscle imbalances.

Week 7: With sprint testing and strength measures back to baseline, Jack returned to modified team training.

Week 8: Fully cleared for competition. No pain. No fear. Just goals.

Today, Jack’s back playing confidently and still checks in for maintenance treatment.

Key Phases of Recovery

Let’s break it down. While recovery time can vary depending on severity and individual healing, here’s a general guideline:

1. Acute Phase (0–7 days)

2. Subacute Phase (1–3 weeks)

3. Strength & Conditioning Phase (3–6 weeks)

4. Return-to-Sport Phase (6+ weeks)

Must-Do Physio Exercises for Hamstring Strains

These are a few of our go-to exercises (only perform under guidance of your physio):

Can You Prevent Hamstring Strains?

Yes! Prevention is way better than cure—especially with something as stubborn as a hamstring strain. Here’s how:

Should You Get a Scan?

Physios can usually assess and diagnose a hamstring strain clinically, but scans like ultrasound or MRI can help:

Your physio can refer you for imaging if needed—no GP referral necessary.

When to See a Physio

Come in if:

The earlier we see you, the better the outcome—early treatment prevents scar tissue and speeds recovery.

Don’t Ignore the Warning Signs

If you’ve had a minor hamstring niggle for weeks that never fully settles, don’t shrug it off. Many patients come in after the second or third strain, and by then the tissue takes longer to heal and your movement patterns are harder to retrain.

Some players take a proactive approach by booking in for an athlete screening session with one of our physiotherapists to determine if they have any risk factors for a hamstring strain and treat them to reduce the chance of an injury. Read HERE for our blog on this topic.

Take Home Message

A hamstring strain doesn’t have to derail your fitness goals. With early intervention, expert guidance and the right rehab, you can bounce back stronger than before. Whether you’re a weekend jogger or a competitive athlete, physiotherapy is your best shot at a smooth, confident recovery.

Need help with a hamstring injury?
Give us a call today on 9806 3077, or book online—just CLICK HERE and let’s get you moving again.

References & Useful Links:

Let us help you power through the pain and return stronger than ever.