What Is a Hamstring Injury?
The hamstrings are a group of three muscles located at the back of your thigh. They play a critical role in both hip and knee movement and are especially important for running, sprinting, and explosive movements in sport. Due to the way they function—crossing both the hip and knee joints—hamstrings are exposed to high levels of force, particularly during sprinting and sudden changes of direction.
Because of the intense demands placed on them, hamstring injury recovery is a common and important focus in sports physiotherapy—particularly in field sports like soccer, rugby, and AFL.
Why Are Hamstring Injuries So Common?
Several factors make the hamstring muscles more vulnerable to injury than other muscle groups:
- Biarticular anatomy – Hamstrings span two joints (hip and knee), making them more susceptible to overload.
- Fast-twitch muscle fibres – While these fibres allow for explosive power, they are more prone to fatigue and strain.
- High demand in sport – Sports requiring sprinting, kicking, or jumping place the hamstrings under repeated high loads.
Put simply, the demands of modern sport regularly push the hamstrings to their limit—increasing injury risk.
What Should I Do If I Injure My Hamstring?
The best time to start hamstring rehab? Immediately.
Seeing a physiotherapist within the first 1–2 days can make a significant difference in your hamstring injury recovery timeline.
Here’s why early rehab is key:
- Gentle early movement helps promote healing.
- You can avoid overdoing it during the critical first 7–10 days, when the injury is still vulnerable.
- Your physio can give you tailored advice on what activities to start, stop, or modify.
Waiting for pain to go away can delay healing. Early intervention = faster, better recovery.
Why Do My Hamstring Injuries Keep Coming Back?
Recurring hamstring injuries are unfortunately common, with reinjury rates as high as 30%.
Some of the common reasons people re-injure their hamstrings include:
- Incomplete rehab from a previous strain
- Underlying weakness or imbalance elsewhere in the body
- Poor pre-season conditioning
- Stopping rehab too early—especially once running becomes pain-free
At Manning Physio, we go beyond basic strengthening. We use testing tools and real data to assess muscle imbalances, previous injury history, and training load to help break the cycle of recurring strains.
How Can I Prevent Hamstring Strains?
If you’re prone to hamstring injuries, the best approach is a personalised prevention plan. This usually includes:
- Full assessment of your mobility, strength, and biomechanics
- Progressive strength and power training
- Neuromuscular control drills and running technique guidance
- Monitoring your training load and recovery
It’s not just about doing hamstring curls. We look at the full picture.
When Can I Return to Sport After a Hamstring Injury?
Many people expect to be back on the field in 3–4 weeks—but recovery should be milestone-based, not time-based.
You’ll be ready to return when you:
- Have full hamstring strength and endurance
- Pass sport-specific tests (including sprinting, agility, and power)
- Complete a graded return to training at full intensity
Your physio will guide you through these stages to ensure a safe, confident return to play.
Need Help with a Hamstring Injury?
Whether you’ve just strained your hamstring or have been dealing with repeat injuries for seasons, our team at Manning Physio is here to help.
Book an assessment with one of our experienced physiotherapists—we’ll create a custom rehab plan to get you back stronger, faster, and with less risk of reinjury.
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Or call us at 08 9450 4433