What is a hamstring muscle strain?
Hamstring anatomy
The hamstrings are a group of three muscles at the back of the thigh, which flex the knee and extend the hip. They’re particularly stressed during sprinting, especially during the late swing phase where they decelerate the leg before the foot lands, which makes this one of the most common muscle injuries in sport.
Why does this muscle get injured?
A hamstring strain most often occurs during a maximal-speed sprint, particularly during the deceleration phase of the leg before the foot lands. Insufficient warm-up, muscle fatigue, a strength imbalance between the hamstrings and quadriceps, or a history of incompletely rehabilitated injury are major risk factors.
Which sports contribute to hamstring muscle strains?
Any sport with maximal-speed sprinting particularly exposes this muscle group:
- Athletics (sprinting, hurdles)
- Football and rugby
- Basketball and handball
- Combat sports with accelerations
- High-intensity running
- Team sports with repeated sprints
Treating a hamstring muscle strain in rehab with a sports physio
The goal of treatment is to allow the muscle to heal under good conditions, then progressively restore its strength and capacity to absorb sprinting demands, to prevent the recurrence that’s very common with this muscle.
- 1Protection and relative rest of the area
- 2Gentle hip and knee mobility
- 3Light isometric contractions
- 4Progressive concentric strengthening
- 5Eccentric strengthening
- 6Full leg chain work
- 7Reintroducing sport-specific movements (running, striking)
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to identify the precise mechanism of injury (sprinting, speed reached), the intensity of the pain felt at the time, any history of injury to this same muscle, and any bruising.
“A poorly managed muscle injury is the best way to get hurt twice in the same place.”
Progressive strengthening, the cornerstone of treatment
Eccentric strengthening of the hamstrings, particularly “Nordic hamstring” type exercises, is the most scientifically documented protocol for reducing the risk of recurrence in this muscle, far more than standard strengthening alone.
In brief
- Isometric then progressive concentric strengthening
- Intensive eccentric strengthening (Nordic protocol)
- Rebalancing with the quadriceps
- Gradual return: mobility, then load, then sport
Ready to take your hamstring muscle strain seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Prolonged total rest isn’t recommended: it causes loss of muscle mass and strength, which increases the risk of recurrence. It’s better to temporarily adapt your activity, avoiding sprinting, while quickly starting active, progressive rehab.
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When should you see a specialist for a hamstring strain?
If you feel sudden pain accompanied by a “pop”, visible deformity of the muscle, or significant bruising, prompt medical attention is needed to rule out a complete rupture, particularly at the upper attachment (near the buttock).
The HOPP care programmes to treat your hamstring strain and get back to sport
This muscle strain, particularly prone to recurrence, requires rigorous eccentric strengthening before any full return to sprinting. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your thigh is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
How long does it take to recover from a hamstring strain?
It depends on the grade and location of the injury: a simple strain can resolve in one to two weeks, while a tear at the upper attachment can require several months of rehab.
Can I keep training with this injury?
It’s better to avoid sprinting that directly stresses the hamstrings during the acute phase, but you can generally maintain moderate-intensity activity without maximal speed.
Why does this injury come back so often?
The hamstrings have the highest recurrence rate in the body if eccentric strengthening isn’t carried through fully before returning to full-speed sprinting, which is why it’s important not to rush this step.
