Hamstring sprains are a frequent injury we treat at E4 Physio. Particularly among athletes and active individuals. In this blog, we’ll cover everything you need to know about hamstring sprains, including what they are and how our expert physiotherapists can help you recover efficiently while preventing the risk of future injuries.
What is a Hamstring Sprain?
A hamstring sprain occurs when one or more of the hamstring muscles (the group of three muscles located at the back of the thigh) are overstretched or torn. The severity of the injury is graded from 1 to 3:
Grade 1: Mild overstretching or microscopic tears, causing discomfort but little loss of function.
Grade 2: Partial tears with significant pain, swelling and reduced strength.
Grade 3: A complete tear, often resulting in severe pain, bruising and inability to move the leg properly.
Hamstring Sprain Prevalence in the UK
At E4 Physio, we find that when treating hamstring injuries these are most common among athletes, with football players, runners, and rugby players being particularly susceptible to this common injury.
According to research:
Hamstring injuries account for up to 37% of all muscle injuries in professional football. Also, being the most common injury in the premier league.
Football players are particularly prone, with a recurrence rate of 12-31% due to inadequate rehabilitation.
Non-athletes also experience hamstring sprains, often caused by sudden movements, falls, or overuse during activities like gardening or DIY.
If you’ve experienced a hamstring sprain, you’re not alone and our experienced physiotherapists at E4 Physio can help you recover faster while minimising the risk of re-injury.
Understanding the Hamstring Anatomy
Athletes often experience sprains because the hamstrings, which are made up of the biceps femoris, semitendinosus, and semimembranosus muscles, are involved. These muscles span both the hip and knee joints, making them very active in activities such as running, jumping, and bending.
Their involvement in two joints makes them susceptible to injury, as they are stretched and contracted at the same time during high-speed actions like sprinting, decelerating, kicking, or quick directional changes. If they lack adequate flexibility and strength through strength training, they can become easily overstressed, resulting in a sprain.
How Can Physiotherapy Help?
Physiotherapy plays a crucial role in managing and recovering from hamstring injuries. A tailored treatment plan by our experienced team at E4 Physio may include targeted stretching and strengthening exercises to restore flexibility and muscle strength. Techniques such as manual therapy and soft tissue massage can reduce pain and promote healing.
We also guide proper rehabilitation to prevent re-injury, ensuring a safe return to daily activities or sports. Here are the three stages we would go through when working with a client suffering from a hamstring injury, along with our approach to treatment at each stage.
Early Phase (Acute Stage)
What We Do:
Focus on reducing pain and inflammation through techniques like ice therapy, gentle compression and soft tissue mobilisation.
Provide gentle range-of-motion exercises to prevent stiffness without straining the injured muscle.
Educate you on how to protect the hamstring while promoting healing.
How This Helps: Minimises swelling, alleviates pain and sets the foundation for effective recovery.
Mid Phase (Subacute Stage)
What We Do:
Introduce low-intensity strengthening exercises to rebuild the hamstring without overstressing it.
Incorporate neuromuscular training and gentle stretches to restore flexibility and improve muscle coordination.
Use hands-on techniques like massage or acupuncture to promote healing and reduce muscle tightness.
How This Helps: Restores strength and function while preparing you for more
advanced exercises.
Late Phase (Rehabilitation Stage)
What We Do:
Develop a sport-specific or activity-specific program that includes eccentric strengthening exercises, plyometrics and dynamic stretches.
Conduct biomechanical assessments to identify and address factors like imbalances or poor running form that may have contributed to the injury.
Gradual return-to-play or activity progression, ensuring you’re confident and pain-free before resuming normal activities.
How This Helps: Ensures full recovery, reduces the risk of re-injury and prepares you for the demands of your sport or lifestyle.
What To Do and What NOT to Do After a Hamstring Sprain
What to do:
Rest: It is crucial to allow the hamstring adequate time to heal and recover from any strain or tear. Resting does not simply mean avoiding strenuous activities; it also involves refraining from movements that could exacerbate pain or lead to further injury. During this period of rest, it is advisable to listen to your body’s signals, as pushing through discomfort can hinder the healing process over time.
Ice Therapy: The application of ice is a widely recognised method for managing hamstring injuries and plays a significant role in reducing inflammation and swelling of the muscles. For best results, it is recommended to apply ice for a duration of 15-20 minutes every 2-3 hours during the initial phase of the injury. You can achieve this by using an ice pack, a bag of frozen vegetables, or even a specialised cold therapy wrap. It is important to always wrap the ice source in a thin cloth or towel to prevent direct contact with the skin, which can cause frostbite or burns.
Seek Physiotherapy Early: Early intervention can help in assessing the extent of the hamstring strain and developing a tailored rehabilitation plan that focuses on your specific needs. Our physiotherapists will guide you through various therapeutic exercises designed to restore strength, flexibility, and function to the injured muscle. They may also employ treatments such as an ultrasound or shockwave therapy to further aid recovery.
What NOT to do:
Avoid Stretching Too Soon: Stretching a sprained hamstring too early in the recovery process can significantly exacerbate the injury. When a hamstring is sprained, the muscle fibers experience trauma, and attempting to stretch them before they have adequately healed can increase the risk of further damage. This premature stretching can lead to increased inflammation, prolonged pain, and a longer recovery time.
Don’t Rush Back to Activity: The temptation to return to sports or regular exercise routines too quickly after a hamstring injury can be overwhelming, especially for athletes and active individuals. However, rushing back into physical activity can significantly increase the likelihood of re-injury. A re-injury can not only extend the recovery period but may also lead to further issues that could impede future performance long term.
Say No to Prolonged Immobilisation: While it might seem beneficial to keep the injured hamstring completely immobilised for an extended period, this approach can be counterproductive. Prolonged immobilisation can lead to muscle stiffness, joint tightness, and a decrease in overall flexibility, which can which can lead to delayed recovery. Instead of complete inactivity, it is recommended to engage in gentle, controlled movements that promote circulation and prevent the muscle from becoming too stiff.
Why Choose E4 Physio for Your Hamstring Recovery?
Hamstring sprains require expert management to ensure a full recovery and prevent
recurrence, so don’t let a hamstring sprain keep you on the side-lines longer than necessary. At E4 Physio With our personalised care, you’ll experience:
Faster recovery times
Reduced risk of re-injury
Expert guidance for returning to sport or activity safely
An individual tailored evidence based treatment plan
Contact us today to book an appointment and let our team of specialist physiotherapists guide you back to full fitness.
Comments