Hamstring strains are among the most common muscle injuries in field and court sports, with a notoriously high recurrence rate of around 30% without proper rehabilitation. At Burwood Physio, we use evidence-based, criteria-based rehabilitation to return you to sport safely and reduce re-injury risk.
Types of Hamstring Strain
- Grade 1 — Minor tear. Mild pain, minimal strength loss. Return to sport in 1-2 weeks.
- Grade 2 — Partial tear. Moderate pain, bruising, strength deficit. Return in 3-6 weeks.
- Grade 3 — Complete rupture. Significant pain and strength loss. 3-6 months recovery, possible surgery.
Proximal Hamstring Tendinopathy
A related but distinct condition — tendon degeneration at the ischial tuberosity (sit bone). Causes deep buttock pain with sitting, lunging, and sprinting. Requires progressive tendon loading rather than acute strain protocols.
Risk Factors
- Previous hamstring strain — the strongest single predictor of re-injury
- Sprinting at maximum speed — most common injury mechanism
- Fatigue — strains cluster in the final third of matches
- Quadriceps dominance relative to hamstring strength
Physiotherapy Rehabilitation at Burwood Physio
Acute Phase (Days 1-5)
Optimal loading from day 1 (not rest), gentle range of motion, neuromuscular control exercises. Weight bearing as tolerated immediately — walking without a limp is the first milestone.
Progressive Eccentric Loading (Weeks 1-4)
Nordic hamstring curls, Romanian deadlifts, and single-leg deadlifts address the underlying strength deficit responsible for high recurrence rates. Load progresses systematically as pain allows.
Running Progression (Weeks 2-6)
Structured return to running — walking, jogging, progressive sprinting — cleared stage by stage using the 24-hour pain rule and functional testing.
Criteria-Based Return to Sport
Full sprint clearance is based on symmetrical hamstring strength (limb symmetry index), pain-free Nordic curl, and progressive sprint testing — not time alone.
Injury Prevention
Nordic hamstring curl programmes reduce hamstring injury risk by 50% for first-time injuries and 85% for recurrence. We incorporate prevention into your discharge plan.
How Long Does Recovery Take?
Grade 1: 1-2 weeks. Grade 2: 3-6 weeks. Grade 3: 3-6 months. Proper criteria-based rehabilitation is essential to prevent the high recurrence rates seen with inadequate treatment.
Book a Hamstring Assessment at Burwood Physio
Located at Shop 2, 36-38 Victoria St E, Burwood NSW 2134. HICAPS on-site, all health funds. Call 02 8322 9022 or book online.