What should you know about rehabbing a pulled hamstring?

A pulled hamstring is commonly used for an overstretched or torn muscle at the back of the thigh. Pain may appear during a sudden sprint, kick, split, or stretch, and bruising can develop later. A mild injury may settle with graded loading, while a larger tear or injury near a tendon may need specialist assessment and a slower progression.

Rehabilitation is not simply waiting for pain to disappear. The hamstrings need to regain strength at different joint positions and speeds, because everyday walking can feel comfortable before fast running is safe. Your response after exercise helps determine whether the next step is appropriate.

Initially, reduce sprinting, deep stretching, and any movement that causes a sharp increase in symptoms. Maintain comfortable general activity if your clinician agrees, then begin controlled strengthening and gradually increase resistance. [Exercise Therapy](/treatments/physiotherapy-and-rehabilitation/exercise-therapy/) can be tailored to the injured muscle and your goals.

As strength improves, add brisk walking, jogging, acceleration, deceleration, and sport drills in stages. [Sports Physiotherapy](/treatments/physiotherapy-and-rehabilitation/sports-physiotherapy/) and a [Return-to-Sport Programme](/treatments/physiotherapy-and-rehabilitation/return-to-sport-programme/) can help measure readiness. [Thigh Pain](/symptoms/thigh-pain/) that returns with ordinary activity should not be ignored. PRP injection may be discussed for selected cases, but it is not a routine substitute for rehabilitation.

Arrange an assessment if you felt a pop, developed extensive bruising, cannot take normal steps, have substantial weakness, or have pain close to the sitting bone. Seek urgent care for rapidly increasing swelling, numbness, a pale or cold leg, or severe pain after reinjury. A clinician can check whether the injury is a muscle strain, tendon injury, or another cause of thigh pain.

How severe is the pull, and where is it located? Which exercises can I start now? What running or strength tests should I pass before returning to sport? How should I respond if pain returns the following day?