Hamstring Strain Rehab
Heal fast and prevent re-injury
4-week
Programme length
£60
Assessment
Not needed
GP referral
Level 5 therapists
Written by
OVERVIEW
Hamstring strains are the most re-injured muscle in sport. This 4-week plan uses a Nordic-focused eccentric protocol proven to cut re-injury risk by 50%.
Written by our sports therapists at RE:UP · Reviewed May 2026
WHAT IS IT
What is Hamstring?
A hamstring strain is a tear to one or more of the three muscles at the back of the thigh — biceps femoris, semitendinosus, or semimembranosus. Strains are graded 1 to 3 by severity: Grade 1 is a mild pull, Grade 2 is a partial tear, and Grade 3 is a complete rupture. Hamstring strains are among the most common sports injuries in sprinting and football, and carry a high re-injury rate when rehabilitation is cut short — making a structured return-to-sport protocol essential.
COMMON CAUSES
What causes Hamstring problems?
- 01Acute strain during sprinting, kicking, or sudden acceleration
- 02Poor eccentric strength — the muscle is not strong enough under lengthening load
- 03Fatigue during training or competition
- 04Inadequate warm-up before high-intensity activity
- 05Previous hamstring injury — the most significant risk factor for re-injury
- 06Muscle imbalance — hamstrings significantly weaker than quadriceps
- 07Proximal hamstring tendinopathy — pain at the sitting bone, common in runners
IMPORTANT
When to seek urgent help
Seek medical attention before starting this guide if you experience any of the following. Call your GP, NHS 111, or go to A&E.
- !Complete inability to put weight through the leg after injury
- !Immediate severe bruising or swelling
- !A "pop" or sudden sharp pain with immediate loss of function
- !Numbness or tingling running down the leg
SUITABLE FOR
Is this guide right for you?
- Grade 1–2 hamstring strain
- Recurrent hamstring injuries
- Sprinters & footballers
- Post-injury return to running
WHAT'S INCLUDED
What this guide covers
- 4-week progressive exercise programme (PDF)
- Eccentric loading protocol (Nordic curls)
- Return-to-sprint criteria checklist
- Warm-up & activation routine
- Booking link for 1:1 assessment at RE:UP
TRAINING
Can you train during recovery?
Yes, with significant modification in the early phase. Upper body and non-loaded lower body work is appropriate almost immediately. Running and sprinting are reintroduced progressively through the programme — the timing depends on the grade of strain. Full training loads are restored only when strength symmetry is confirmed.
TIMELINE
Recovery timeframe
Grade 1 (minor) hamstring strains typically resolve in 2–4 weeks. Grade 2 (moderate) strains take 4–8 weeks. Grade 3 (severe) strains can take 3–6 months. Proximal hamstring tendinopathy often takes 3–6 months of consistent rehabilitation. Re-injury risk is high if full loading is rushed.
PROFESSIONAL ASSESSMENT
How RE:UP can help
A sports therapy assessment at RE:UP for hamstring injuries grades the strain, identifies strength and flexibility deficits, and reviews the training load that contributed to the injury. The rehabilitation programme is progressive — avoiding re-injury is the priority, which requires returning to full eccentric loading rather than stopping at "pain-free rest".
This guide is not a substitute for a hands-on assessment. If it is not settling the way you would expect, book in at our sports injury clinic in Altrincham for a proper diagnosis and a plan built around your injury.
Book an Assessment, £60FAQ
Frequently asked questions
Minor (Grade 1) strains typically take 2–4 weeks. Moderate (Grade 2) strains take 4–8 weeks. Severe (Grade 3) strains involving significant muscle damage can take 3–6 months. The most important factor is appropriate progressive loading — not complete rest.
Not in the early phase. Running, especially at pace, is reintroduced progressively through a rehabilitation programme once strength and movement quality are restored. Returning to running too early is the most common reason for re-injury.
Proximal hamstring tendinopathy is irritation of the hamstring tendon where it attaches to the sitting bone (ischial tuberosity). It causes a deep, aching pain in the sitting bone region — often worse when sitting for long periods or during running. It is common in distance runners and responds well to progressive eccentric loading.
DISCLAIMER
This guide is general exercise information, not medical advice, and it has not been assessed against your specific injury. Stop any exercise that causes sharp, worsening, or unusual pain. Consult your GP or another qualified healthcare professional before starting if you have an existing medical condition, are pregnant, or are recovering from surgery. RE:UP Altrincham and the Level 5 sports therapists who wrote this guide accept no liability for any injury or loss arising from its use. Following this guide does not create a client relationship with RE:UP Altrincham and is not a substitute for a hands-on assessment.