top of page
  • sportsidemedical1

4 Easy Steps for Rehab for Strained Hamstrings

Understanding Hamstring Strains

A group of muscles found on the posterior side of the thigh, called hamstrings, are responsible for bending the knee and extending the hips. These muscles account for the power of various types of physical activities, such as running, jumping, walking, or climbing stairs. Regrettably, many professionals suffer from hamstring strains, injuring their hamstring during sudden acceleration, deceleration, or when they overburden their muscles.

Therefore, seeking medical advice is the correct first step to make sure an appropriate diagnosis will be made and to rule out any other underlying conditions that may be the cause of an injury. The trained professional can then determine the gravity of the injury and set the pace of the recovery process.

Evaluate Your Injury Severity 

The severity of a hamstring strain is typically classified into three grades: Grade I, Grade II, and Grade III.

Healthcare providers use the obtained grade system to decide the therapeutic regime and forecast the recovery term.

In Grade I lesions, most muscle fibers are damaged minimally, as there is no prominent pain or swelling. Such wounds typically take two or three weeks to heal with sufficient relaxation and physiotherapy. In Grade II strains, the muscle has a total thickness and moderate pain, swelling, and limited range of motion. It takes several weeks and a few months to recover from the Grade II strains. Gr. III strains are related to complete rupture of the muscle, which results in severe pain, swelling of the surrounding tissues, and the inability to stand. However, it should be noted that such injuries require more complex regimens, possibly involving surgical procedures.

Step 1: Recharge and Enhance

The initial bracketing of the rehabilitation process of a strained hamstring will be to relax the strained muscle and then allow it to heal. This direction is critical because by continuing with physical activity or stress, the injured muscle can worsen the injury and increase the time needed for healing.


The rest of the period will range from 2 to 5 days, depending on the degree of hamstring tear. The range of recovery from a Grade I strain is a few days to a week. In contrast, a Grade II or Grade III strain could require many weeks or even months, depending on the severity of the injury. In the meantime, it is best to refrain from participating in any exercises that may cause additional injury, for instance, running, jumping, or performing high-impact exercises.

Step 2: Rolling RICE Therapy.

Finally, rest comes (the first step of rehabilitation should be to ensure you follow good rest). Then, you should apply RICE (rest, ice, compression, and elevation) therapy. So, this is an issue recognized simultaneously as the right way to handle trouble in training a hamstring strain and promoting the cure.

Step 3: Brisk walking, light jogging, or other low-intensity cardiac activities, and combine them with yoga, gentle stretching, or mobility exercises.

The time of initial rest and recovery will be longer, especially in cases where the injured hamstring muscle is at a higher degree. In such a case, gentle stretching and mobility exercises will be introduced gradually as nature takes its course.

The efficient way of stretching muscles, particularly the hamstring, can be helpful for the prevention of scar tissue formation and maintain the muscle's length and robustness. Some light exercises can be done here and there along the way. Still, one should always be cautious, avoiding any movements that would cause pain.


Step 4: As for strength and condition, few exercises can surpass the effectiveness of pushups.


The next step is to put more load on the muscle in the hamstring and recover the range of motion and flexibility. An individual is gradually introduced to strengthening and conditioning exercises to achieve this.

In this phase, the focus is restoring the muscle strength and stability of the affected area and improving lower back and core stability. Exercises from leg curls and deadlifts, which are aimed at the hamstring muscle, may be included in the process at the following stages.


Preventing Future Hamstring Injuries

Following the recovery stage, when the person is back to normal routine activities and sports, the next step in the prevention of straining hamstrings is the creation of a system of prevention.

Adequate stretching movements before and after practice allow the muscles to prepare for physical activity, thus minimizing the chances of strains or other injuries. Adding dynamic stretching, light jogging, and other warm-up exercises, which increase oxygen and blood flow levels and prepare the muscles for the levels of demand in activities, can help in the process.


The Question of When to Find Help from a Pro.

Readers can adopt this guide for the rehabilitation process. Still, it might be advised to consult a doctor in some cases, given that the particular instance may require a professional medical opinion.

Suppose the person experiences abnormal pain, inflammation, or the inability to bear weight on the swollen leg. In that case, one should visit the physician in a short period. The effects shown could be a warning sign for more dangerous damage like third-grade hamstring tissue tears or a fully ruptured muscle fibril, which might need more reasoning, including surgical interventions.

Returning to Physical Activity

As one gets close to the phase of recovery, the constant improvement of strength, flexibility, and the added functionality to the hamstring is the final requirement, and the advancing of the physical activities accompanies that.

An individual's return to PHYSICAL activity will be staged by the severity of the original injury and the speed of progression through the rehabilitation process. In the case of a Grade I hamstring strain, there may be a chance that an individual will come back to light-physical activity within a matter of weeks. However, a week or total recovery days for Grade II and III strains may extend to several months.


By following the regimen of the rehabilitation plan and the introduction of physical practice, people can gradually overcome a hamstring strain and reduce the possibility of being prone to injuries in the future.

Physiotherapists, chiropractors, and massage therapists can each contribute to the comprehensive management of hamstring strains and tears through evidence-based interventions focused on assessment, treatment, rehabilitation, and preventive care. Collaboration among these professionals may offer a multidisciplinary approach to optimize outcomes and support the patient's return to function and physical activity.

3 views0 comments


bottom of page