Hamstring strain exercises

A hamstring strain is an overstretch or tear of one of the three muscles that run down the back of the thigh, from the sitting bone to below the knee. They bend the knee and control the leg as it swings forwards, and they are under most tension at the moment the heel is about to strike the ground - which is exactly when most strains happen.

The usual mechanism is a flash of speed or a big stretch: sprinting, a long stride for a ball, an awkward slide, or a sudden lunge. Most people feel a sharp pull or grab at the back of the leg and stop immediately. Fatigue late in a game, little preparation for sprinting, and a previous hamstring injury all raise the risk.

In the days afterwards it is sore to stretch, sore to accelerate, and often tender to press, and bruising may appear a little way down the thigh. Walking is usually possible, sometimes with a limp. Most strains are low grade and the day-to-day soreness settles well over a few weeks.

The important part is what comes next. The hamstring has a high re-injury rate if you go back to sport before it is genuinely ready, and re-injuries are usually worse than the original. That is why this programme is staged and finishes with clear, testable markers rather than a fixed number of weeks. It moves from calming the muscle and restoring easy movement, through progressive strength work that emphasises the lengthened position, into running speed and change of direction, and finally a return-to-play checklist.

Who this programme is for

People who have felt a sudden pull at the back of the thigh during running or sport and can walk, even if with a limp. If you cannot take weight, saw heavy bruising appear quickly, or felt a pop high up near the buttock bone, get assessed before starting - that can be a more serious tear.