First aid for a pulled hamstring

The hamstrings are muscles at the back of the thigh. A strain can stretch or tear muscle fibres, often during sprinting, jumping, or a sudden change of direction. Pain may be felt in the back of the thigh, with tenderness, swelling, bruising, or weakness. Thigh pain can have other causes, so the pattern and examination matter.

Stop running or stretching into pain. Rest the leg, support it comfortably, and use a cold pack wrapped in cloth for short periods during the first day or two. Avoid placing ice directly on skin and avoid forceful massage, heat, alcohol, or strenuous exercise early on. Walk only as much as feels manageable; crutches may help if walking is markedly painful. Once pain and swelling settle, a clinician or physiotherapist can guide gradual movement and strengthening through Exercise Therapy or Sports Physiotherapy.

Seek urgent assessment if you heard a pop, cannot bear weight, have major swelling or bruising, a visible change in the muscle, numbness, or severe worsening pain. Arrange a clinical review if pain limits normal walking, symptoms do not begin settling, or the injury keeps returning. Returning to sport too early can aggravate the strain; a Return-to-Sport Programme can help set staged goals.

Ask which grade of strain is suspected, whether imaging is needed, when gentle movement should begin, and what signs show that strengthening is safe. Discuss pain relief options and whether a specialist treatment such as PRP Injection is relevant to your situation.