A hamstring strain is a tear in one of the muscles at the back of the thigh, usually caused by sprinting or by an overstretching movement such as a high kick. It causes sudden pain at the back of the thigh, sometimes with a pop, and makes it hard to run or stretch the leg. It is one of the most common injuries in running and field sports, and it has a high rate of recurrence if the return to sport is rushed.
Also known as pulled hamstring, hamstring tear, hamstring injury
Anatomy: where the problem is
Front view of the pelvis and hips. Highlighted in the diagram: hamstring muscles.
Symptoms
- Sudden sharp pain at the back of the thigh during sprinting or stretching
- A popping or tearing sensation in some cases
- Tenderness and tightness in the muscle
- Bruising that appears over the following days, sometimes lower down the leg
- Pain when walking fast, bending forward or straightening the knee against resistance
Causes and risk factors
- Sprinting, especially when tired
- Overstretching, as in high kicks, the splits or sliding
- A previous hamstring strain, which is the strongest risk factor
- Increasing age
- Low strength in the hamstrings, particularly when the muscle is lengthening
- A sudden increase in high-speed running
What the evidence says helps
- Rehabilitation that loads the hamstring in a lengthened position works better than conventional exercises. In a randomised trial in elite footballers, players on a lengthening-based programme returned to play in 28 days on average, compared with 51 days.2
- Early, gradual loading is better than prolonged rest, and progress is guided by pain and function, not by a fixed timetable.2
- Adding the Nordic hamstring exercise to training roughly halves the rate of hamstring injuries, according to a review of studies covering more than 8,000 athletes.3
- Injuries where the tendon is involved, or where the muscle has pulled away from the bone, take longer and may need a specialist opinion.2
Things you can try at home
- In the first few days, protect the leg, use ice for short spells and avoid stretching into pain
- Start gentle walking and pain-free movement early
- Begin strengthening as soon as it is comfortable, and progress towards exercises that work the muscle as it lengthens
- Reintroduce running in stages: jog, then stride, then sprint
- Do not return to full sprinting or matches until you can sprint and stretch without pain
- Keep hamstring strengthening going after you return, to lower the risk of it happening again
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- A sudden pop high in the back of the thigh with heavy bruising and difficulty sitting or walking: get it assessed promptly, as the tendon may have pulled off the bone
- A hot, swollen, tender calf or thigh, especially with breathlessness or chest pain: call 999
- Numbness, tingling or weakness in the leg: see your GP promptly
- Being unable to put weight on the leg: go to a minor injuries unit
How Apollo can help
We assess where the injury is and how severe it is, and identify the cases that need a scan or specialist opinion. Rehabilitation starts early and is progressed in stages, from gentle loading to lengthening exercises, high-speed running and sport-specific work. We use VALD testing to measure hamstring strength and the difference between your two legs, which helps us decide when you are ready to sprint and return to play. We also set you up with a prevention programme to reduce the risk of re-injury.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How long does a hamstring strain take to heal?
Mild strains can recover in two to three weeks. Moderate strains typically take four to eight weeks. Injuries that involve the tendon take longer. Returning before strength and sprinting are back to normal is the main cause of re-injury.
Should I stretch a pulled hamstring?
Avoid stretching into pain in the first few days. After that, gentle movement is helpful, and the most effective rehabilitation uses strengthening exercises that load the muscle as it lengthens.
How can I stop my hamstring strain coming back?
Complete your rehabilitation, return to sprinting gradually, and keep up hamstring strengthening. Research shows that programmes including the Nordic hamstring exercise roughly halve the rate of hamstring injuries.
References
- Ekstrand J, Hägglund M, Waldén M (2011). Epidemiology of Muscle Injuries in Professional Football (Soccer). The American Journal of Sports Medicine 39:1226-1232. View source
- Askling CM, Tengvar M, Thorstensson A (2013). Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols. British Journal of Sports Medicine 47:953-959. View source
- van Dyk N, Behan FP, Whiteley R (2019). Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. British Journal of Sports Medicine 53:1362-1370. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
