Hamstring injuries are among the most common muscle injuries, especially in sports involving sprinting, jumping or sudden acceleration. Timely intervention and proper physiotherapy can make a big difference in hamstring injury recovery and prevention, whether a mild strain or a full-blown muscle tear.
Types of Hamstring Injury
Hamstring injuries fall into three categories:
- Hamstring Strain Injury: The most common type of hamstring injury occurs when the muscle fibers are stretched too far due to sudden movements, often done by sprinters or athletes making quick direction changes. The hamstring muscle group, which includes the biceps femoris, semitendinosus and semimembranosus muscles, plays a significant role in dynamic movements such as sprinting and jumping.
- Partial Tear: This is a more severe injury where some muscle fibers are torn, resulting in pain, swelling and limited mobility.
- Complete Rupture: This is the most severe type of hamstring injury, where the muscle is completely torn from its attachment point. It often requires both a surgical intervention and a longer rehabilitation process.
Knowing the severity of the injury is important in determining hamstring injury recovery time and the appropriate treatment approach.
Common Causes of Hamstring Injuries
A hamstring injury occurs when the muscle is stretched beyond its capacity during rapid acceleration, deceleration, jumping, kicking, or sudden directional changes, especially during eccentric contractions. Several factors contribute to hamstring injuries, including:
- Inadequate Warm-Up: Not warming up properly before physical activity increases the risk of muscle strain.
- Muscle Imbalance: Weak glutes or quadriceps can force the hamstrings to overcompensate excessively, contributing to injury.
- Poor Flexibility: Tight hamstrings reduce range of motion and make the muscle more prone to injury.
- Fatigue: Tired muscles are less able to absorb force, which increases the risk of strains or tears.
- Previous Injury: A repeated hamstring injury is more likely in individuals with prior hamstring strains who did not complete a proper rehabilitation.
Hamstring Injury Treatment and Physiotherapy
Rehabilitation and treatment following a hamstring injury consist of a structured physiotherapy approach that includes pain management, mobility restoration, strengthening, and injury prevention. A knee splint may be recommended to immobilize the leg and promote healing during the initial treatment phase.
Diagnosing a hamstring injury involves a physical examination and a review of your medical history. A physiotherapist will ask questions about the injury, how it occurred, and the pain level. A physical examination will assess the affected leg’s range of motion, strength and tenderness.
Imaging tests such as MRIs or ultrasounds may be ordered to confirm a hamstring injury diagnosis and assess the extent of muscle or tendon damage. X-rays are sometimes used to rule out associated bone injuries, such as avulsion fractures.
Acute Phase: Rest and Initial Care for Hamstring Muscle Strain
One of the most common questions after a hamstring injury is, “How long should you rest a hamstring injury?”. The first 48 hours are crucial in assessing and managing the injured leg to minimize damage. The PEACE and LOVE protocol can help manage inflammation and promote healing during this period.
PEACE (Protection, Elevation, Avoiding anti-inflammatories, Compression, and Education) focuses on immediate care, reducing swelling and preventing further damage in the short term. LOVE (Load, Optimism, Vascularization, and Exercise) guides long-term recovery by allowing gradual movement, maintaining a positive mindset, improving circulation and incorporating progressive exercise to restore strength and mobility. However, prolonged rest without activity can delay recovery, so early physiotherapy intervention is essential.
Early Rehabilitation To Restore Mobility and Reduce Pain
Physiotherapists use various techniques to speed up healing and safely reintroduce movement. Some of the treatments include:
Manual Therapy
Gentle stretching and joint mobilization are key in maintaining flexibility without aggravating the injury. These techniques increase circulation, break down adhesions, and improve joint mobility so the hamstring heals with optimal function and without excessive stiffness.
INDIBA® Activ
INDIBA Activ uses radiofrequency energy to penetrate deep into soft tissues, increasing cellular metabolism and stimulating natural repair processes. This technology improves blood circulation by inducing vasodilation, which delivers oxygen and essential nutrients to the injured hamstring. It also reduces inflammation by modulating inflammatory mediators, which limits excessive swelling that can hinder healing.
Shockwave Therapy
Shockwave Therapy is excellent for chronic hamstring injuries as the high-energy acoustic waves stimulate tissue regeneration at the cellular level. This process increases collagen production and creates more substantial and resilient muscle fibers. Shockwave Therapy also breaks down fibrotic scar tissue that restricts movement and causes recurrent injuries. By increasing local blood flow and reducing neuromuscular tension, this therapy improves flexibility and function, accelerating recovery by enhancing metabolic activity in the damaged tissue.
MAGNETOLITH EMTT
Extracorporeal Magnetotransduction Therapy (EMTT) is a non-invasive treatment that uses high-energy electromagnetic fields to stimulate cellular activity and promote tissue healing. This benefits hamstring injuries by increasing blood circulation, reducing inflammation, and promoting collagen regeneration. By targeting deep tissues without direct physical contact, MAGNETOLITH EMTT repairs muscle fibers, relieves pain, and improves flexibility, making it a great addition to any hamstring injury rehabilitation plan.
Strengthening and Functional Rehabilitation
Strengthening exercises are crucial in hamstring injury recovery. The best exercise for hamstring injury rehabilitation is eccentric loading, which strengthens the hamstring muscles while lengthening them. Physiotherapists usually prescribe the following exercises:
- Nordic Hamstring Curls: Kneel on a mat and have your ankles secured by a partner or other equipment. Slowly lower your torso forward while keeping your back straight, using your hamstrings to control the descent. This exercise builds resilience and prevents repeated hamstring injuries.
- Bridge Exercises: Lie on your back with your knees bent and feet flat on the ground. Press through your heels to lift your hips off the floor, engaging your hamstrings and glutes. Hold for a few seconds before lowering back down. This exercise strengthens the posterior chain and promotes pelvic stability.
- Eccentric Hamstring Strengthening: Stand upright and place one foot on a low step. Slowly lower the standing leg into a single-leg deadlift position, controlling the movement to engage the hamstrings. This gradual loading prevents re-injury and improves functional strength.
Clinical Pilates is also beneficial, as it can improve core strength and promote balanced movement patterns, reducing strain on the hamstrings.
Returning to Activity and Injury Prevention
One of the biggest concerns of athletes and active individuals is how long to wait before returning to full activity. There’s no single answer, as recovery time varies on the severity of the hamstring injury:
- Mild Hamstring Strains: 2-3 weeks with proper rehab
- Moderate Tears: 4-8 weeks of structured physiotherapy
- Severe Tears or Surgery Recovery: 3-6 months to full activity
A physiotherapist can significantly aid the recovery time by assessing movement patterns, providing biomechanical corrections, and implementing injury prevention strategies. These may include dynamic stretching routines to improve flexibility and maintain range of motion. Strength training programs may be incorporated to balance lower limb strength and correct muscle imbalances. Neuromuscular control drills enhance movement efficiency and reduce strain on the hamstrings. All of these can significantly assist with hamstring injury rehabilitation and get athletes back to their sport safely.
How Physiotherapy Prevents Repeated Hamstring Injuries
Many are understandably concerned about re-injuring a hamstring. Proper recovery and rehabilitation are key to preventing a re-strained hamstring. Physiotherapists guide recovery and implement targeted strategies to build muscle resilience and optimal movement mechanics. This includes gait analysis and running mechanics training, progressive loading protocols and functional movement screening.
If you’re experiencing a hamstring injury, don’t delay treatment. Contact HelloPhysio today to start your rehabilitation journey and regain strength and mobility for yourself!