Hamstring Strain and Injury: What is It, and What Can I Do About It?

Hamstring strains are among the most common injuries that affect athletes and non-athletes alike. They’re especially notorious for catching you off guard, usually during a sudden sprint or a big lunge, and can go from a minor pull to a painful tear if not treated properly. 

 

Whether you’re a seasoned runner, a weekend warrior, or someone who simply enjoys staying active, understanding hamstring injuries can help you prevent or recover from them and keep moving pain-free. 

Let’s start with the basics: a hamstring strain, often called a hamstring pull, happens when any of the three hamstring muscles — semitendinosus, semimembranosus, or biceps femoris — tear. These muscles run along the back of your upper thigh, originating from the lower part of your pelvis and connecting to the back of your shin bone. Together, they work to bend your knee and extend your hip, essentially powering many leg movements. 

 

Hamstring strains usually occur when the muscle is stretched too far or is under high stress, especially during sudden movements like sprinting, jumping, or lunging. The result? Anything from mild tightness and discomfort to severe pain and an inability to walk without support. 

Hamstring strains can happen for several reasons, but they most commonly fall into two categories: 

 

Often, a hamstring strain hits when you’re running or sprinting at high speed. During a sprint, the hamstrings work to slow down your shin bone just before your foot lands, and at this moment, the muscles are most vulnerable to tearing. These injuries usually occur lower down the thigh, close to where the muscle connects to the tendon, and tend to heal faster than other types of hamstring injuries. 

 

These strains are usually higher up, closer to the glutes, and occur when the hamstring is stretched excessively, like during a lunge or a sudden stretch. They often involve the semimembranosus muscle and are slower to heal due to the lower blood flow in that area. 

 

 

Hamstring strain symptoms vary in intensity and are classified into three grades, depending on the severity: 

 

 

 

 

Because hamstring strains are prone to re-injury, it’s wise to consult a healthcare professional, especially if you suspect a grade 2 or 3 strain. 

Hamstring strains may be common, but the good news is that there are many ways to help prevent and treat them. Here’s how: 

 

A proper warm-up is essential to get your hamstrings ready for action. Incorporate dynamic exercises like leg swings and light jogging to gradually increase blood flow and loosen up the muscles. After exercise, cool down with static stretches to prevent tightness from settling in. 

 

If you’re new to exercise or increasing your intensity, it’s important to ease into it. Building up training levels slowly can prevent overuse injuries, including hamstring strains, by giving your muscles time to adapt. 

 

In addition to hamstrings, regularly stretching your quadriceps and lower back can help balance the surrounding muscles, reducing strain on the hamstrings during movement. 

 

When you feel that telltale twinge, it’s best to apply the PRICE principles: 

 

 

Once the acute pain subsides (usually within 24-72 hours), gentle stretching and strengthening exercises can help restore mobility and reduce the chances of re-injury. However, consulting a therapist or physiotherapist can provide you with specific exercises tailored to your injury level. 

 

Kinesiology taping or compression wraps may offer support during movement, while massage can aid in reducing scar tissue and improving muscle alignment for a smoother recovery. 

When you’re ready, these exercises can help prevent re-injury and strengthen your hamstrings effectively: 

 

Place one leg on a chair with your knee slightly bent. Lean forward gently until you feel a mild stretch in your hamstring. Try to straighten your leg slightly but avoid forcing the stretch. This helps improve flexibility without overstraining the hamstrings. 

 

Stand with your feet hip-width apart. Kick one heel toward your glutes, then return to the starting position and switch legs. This dynamic movement warms up the hamstrings and increases flexibility. 

 

Tie an exercise band around one ankle, attaching the other end to a fixed object. Lie on your stomach, bend your knee to pull against the band’s resistance, then return to the starting position. This exercise builds hamstring strength, which is crucial for injury prevention.