Hamstring strains are one of the most common sports injuries we treat at South Coast Rx Physiotherapy, particularly in runners, footballers and sports requiring rapid changes of direction and speed. Whether you train recreationally or at a competitive level, a hamstring strain can be extremely frustrating — often stopping you from running, sprinting, jumping or even walking comfortably.

If you’re searching for hamstring injury treatment in Fareham or Portsmouth, this guide explains everything you need to know, including the best evidence-based rehabilitation strategies and how physiotherapy can help you return to the activities you love as quickly and safely as possible.

What Is a Hamstring Strain?

The hamstrings are a group of three muscles located at the back of your thigh. A hamstring strain occurs when these muscles are overloaded beyond their capacity, causing microscopic damage or (in more severe cases) partial tearing.

Hamstring strains commonly happen during:

• Sprinting

• Sudden acceleration or deceleration

• Kicking

• Stretching into high flexibility positions

• Overreaching movements

Research shows that hamstring strains are most likely during fast running, particularly in the late swing phase, when the muscle is lengthening and absorbing large forces.

Symptoms of a Hamstring Strain

Typical symptoms include:

• Sudden sharp pain at the back of the thigh

• Difficulty continuing activity

• Pain with walking, bending forward or straightening the knee

• Bruising or swelling (sometimes, not always)

• Reduced strength or explosiveness

• Tightness that doesn’t resolve with stretching

Early assessment at our Fareham or Portsmouth physiotherapy clinics ensures we identify the exact location and severity of the strain — critical for determining the correct rehab plan.

What Causes Hamstring Strains?

There is rarely just one cause. Evidence shows that hamstring strains often develop due to a combination of:

1. Sudden increases in training load

Rapid spikes in sprinting, running mileage or intensity.

2. Weakness or reduced capacity in the hamstring muscles

Especially during eccentric strength (the lengthening phase).

3. Fatigue

Reduced neuromuscular control increases risk late in training or matches.

4. Previous injury

A huge evidence base shows that previous hamstring strain is the strongest predictor of future injury.

Understanding the “why” behind the injury is essential — and this is exactly what our physiotherapists assess during your appointment at SCRx Fareham or Portsmouth.

How Long Does a Hamstring Strain Take to Heal?

Recovery depends on the severity of the strain, your training demands, and how quickly you begin the correct rehabilitation.

As a rough guide:

• Grade 1 (mild): 1–6 weeks

• Grade 2 (moderate): 6–12 weeks

• Grade 3 (severe/partial tear): 12+ weeks

Rest alone does not speed up recovery — and often leads to weakness, deconditioning, and higher reinjury risk.
Rehabilitation is essential for rebuilding strength, flexibility and power.

Why Rehabilitation Is the Fastest, Most Effective Way to Recover

The evidence is clear:
Structured physiotherapy-led rehabilitation is the best tool for recovering from hamstring strains and reducing the chance of reinjury.

Research highlights that effective rehab must include:

• Progressive eccentric hamstring loading

• Strengthening at long muscle lengths

• Sprint retraining

• Plyometric and power work

• Movement pattern assessment

• Graded return-to-sport criteria

A rehab plan that focuses only on stretching or light strengthening is not enough. Hamstring strains need structured loading to tolerate the forces required for running, sprinting, or sport.

At SCRx Physiotherapy (Fareham & Portsmouth), we use a gold-standard hamstring rehab model tailored to your sport, age, injury history and goals.

What Does Hamstring Rehabilitation Involve at SCRx?

1. Early Stage

• Pain management

• Gentle isometrics, range of movement and loading where tolerated

• Improving mobility without overstretching

• Walking tolerance progressions

2. Mid Stage

• Strength training focusing on both concentric + eccentric loading

• Hip and lumbopelvic control

• Single-leg stability

• Introduction of long-length hamstring strengthening (key for reinjury prevention)

3. Late Stage

• Sport-specific drills

• Sprint mechanics

• Power and plyometric training

• Return-to-running plan

• Objective strength and capacity testing

4. Return-to-Sport Criteria

You are not cleared to return until objective tests demonstrate that your hamstring is ready. This significantly reduces reinjury risk.

Prevention: How to Stop Hamstring Strains From Returning

Hamstring strains have one of the highest recurrence rates in sport — up to 30 percent in some studies.

Prevention should include:

• Regular eccentric hamstring exercises

• Sprint training (gradual exposure)

• Hip and trunk strengthening

• Load management strategies

• Athletic testing to identify asymmetry or capacity deficits

We offer comprehensive Athletic Testing at our Fareham and Portsmouth clinics to assess strength, power, asymmetry and growth stage in young athletes.

When to See a Physiotherapist

Book an assessment if you:

• Felt a “pull,” “pop” or sudden pain in the hamstring

• Are unable to walk comfortably

• Notice ongoing tightness that keeps returning

• Have pain sprinting or accelerating

• Experienced multiple hamstring injuries before

• Are a parent of a teenager with recurring hamstring pain during sport

Early rehab leads to faster recovery and lower reinjury rates.

📞 Book an Appointment at SCRx Physiotherapy (Fareham & Portsmouth)

If you want to recover quickly, move pain-free and get back to your sport with confidence, physiotherapy is your best first step.

Book online today at www.scrx.co.uk
Our Physiotherapy team in Fareham and Portsmouth is ready to help you return to the activities you love.

References

1. van der Horst N, et al. (2015). “Effective hamstring injury prevention programmes.” British Journal of Sports Medicine.

2. Opar DA, Williams MD, Shield AJ. (2012). “Hamstring strain injuries: factors that lead to injury and re-injury.” Sports Medicine.

3. Askling C, et al. (2013). “Hamstring injury rehabilitation and return to sport testing.” Scandinavian Journal of Medicine & Science in Sports.

4. Bourne MN, et al. (2018). “Eccentric hamstring strength as a key component of injury prevention.” Journal of Orthopaedic & Sports Physical Therapy.

5. Mendiguchia J, et al. (2020). “Mechanisms of hamstring injury and rehabilitation strategies.” Sports Medicine.