Hamstring Strains, Recovery, and Prevention

Hamstring injuries are one of the most common muscle injuries we see. Whether it’s AFL players sprinting down the wing, NBA stars cutting explosively, or weekend warriors chasing a personal best, hamstring strains can happen to almost anyone.

Recently, hamstring injuries have been making headlines in professional sport. NBA superstar Luka Dončić missed significant time this postseason with a hamstring strain, while even healthcare professionals aren’t immune. It was reported that Hawthorn Football Club’s physiotherapist Andrew Lambart suffered bilateral (both-sided) hamstring tears running on the field during their clash with Collingwood in Rd 8 of the 2026 season. These examples highlight an important point: hamstring injuries can occur at any age or fitness level.

So why are they so common, and what should you do if you experience one?

What Is a Hamstring Injury?

The hamstrings are a group of three muscles located at the back of the thigh. Their main role is to bend the knee and straighten the hip, making them heavily involved in walking, running, jumping, and accelerating.

A hamstring strain occurs when these muscles are overloaded beyond their capacity, causing damage to the muscle fibres. Injuries can range from mild tightness and discomfort to more significant tears associated with bruising, weakness, and difficulty walking.

Common Causes and Predisposing Factors

Hamstring injuries often occur during high-speed running, sudden acceleration, or rapid changes in direction. However, they can also happen during seemingly simple movements such as bending, slipping, or lifting awkwardly.

Several factors can increase the risk of a hamstring injury:

Previous hamstring injury – the strongest predictor of future strains  

Muscle weakness or imbalance – particularly between the hamstrings and quadriceps  

Poor gluteal and trunk strength – reducing pelvic and lower limb control  

Reduced flexibility or mobility  

Fatigue and inadequate recovery  

Sudden increases in activity or training load  

For many people, a common scenario is returning to sport, running, or gardening after a period of reduced activity and asking too much of the body too quickly.

What Does a Hamstring Injury Feel Like?

Hamstring injuries can vary greatly in severity, but common symptoms include:

Sudden sharp pain in the back of the thigh  

Tightness or cramping during activity  

Pain when walking, bending, or climbing stairs  

Tenderness to touch  

Bruising or swelling in more significant tears  

Reduced strength or confidence pushing off the leg  

Some people describe the sensation as feeling like they’ve been “kicked” in the back of the thigh.

What Should You Do?

Early management is important. In the first 48–72 hours, reducing painful activities, using ice, and gently maintaining movement can help settle symptoms. Completely resting for extended periods is generally not recommended, as gradual loading is an important part of recovery.

A thorough assessment from your physiotherapist can help determine the severity of the injury, identify contributing factors, and guide an appropriate rehabilitation program.

How Long Does Recovery Take?

Recovery timelines vary depending on the severity of the injury and the individual’s activity demands.

Mild strains: 2–4 weeks  

Moderate strains: 4–8 weeks  

More significant tears: 2–3 months or longer  

One of the biggest mistakes people make is returning too soon because the pain has improved. Hamstring injuries have a high recurrence rate, particularly if strength and sprint capacity haven’t fully recovered.

Staying Ahead of Hamstring Injuries

While not every injury can be prevented, regular strength training, sensible progression of activity, adequate recovery, and addressing smaller “niggles” early can significantly reduce your risk.

A hamstring injury left untreated can be a real burden. Our physiotherapists are available to get you back to sport and doing what you love, while minimising risk of complications.