How do you treat a strained hamstring the right way?

A hamstring strain is one of the most common muscle injuries, making up about 10% of all injuries in field-based team sports, according to a systematic review. It can happen to anyone, from runners and gym-goers to someone making a sudden misstep. The pain, stiffness, and limited movement that follow can make even everyday activities feel challenging.

In this article, you’ll learn exactly how do you treat a strained hamstring, from first-aid tactics to structured recovery steps and guidance on when to seek treatment. It’s clear, practical and designed to get you moving comfortably again.

First, what exactly is a hamstring strain? (and why it happens)

A hamstring strain occurs when the muscles in the back of your thigh get stretched too far and start to tear a little. These muscles, called the hamstrings, help you bend your knee and move your leg backward. The average time loss following a hamstring injury is about 24 days in competitive sports.

Think of your hamstrings like elastic bands. When you run fast, jump, or suddenly stop, they stretch and pull. If you stretch them too much, just like pulling a rubber band too far, they can snap or tear slightly. That’s what causes a hamstring strain. 

Symptoms of a Hamstring Tear (What You’ll Likely Feel)

• Sudden sharp pain in the back of the thigh
• A popping or snapping feeling
• Swelling or mild bruising
• Tightness or weakness in the leg
• Pain when bending, walking, or sitting

Hamstring Strain Grades Explained

Grade 1 - Mild Strain:

A few muscle fibres are stretched or slightly torn. You might feel tightness or mild pain, but walking and light movement are usually still possible.

Think of it like stretching a rubber band; it feels tight but doesn’t break.

Grade 2 - Moderate Strain:

More fibres are torn, causing noticeable pain, swelling, and bruising. Moving, walking, or running becomes difficult.

It’s like a rubber band that’s partly ripped; it still stretches, but doesn’t work as well.

Grade 3 - Severe Strain:

A complete tear of the muscle or tendon. Pain is sharp and intense, with swelling and weakness that can make walking nearly impossible.

Imagine a rubber band snapping in half; it can’t stretch or pull at all.

In short, hamstring strains range from a mild pull (grade 1) to a complete tear (grade 3). Knowing your grade helps guide the treatment and recovery plan, from simple rest to physiotherapy or, in rare cases, surgery.

First 0-3 days: PEACE (Protect, Elevate, Avoid Anti-inflammatories, Compression, Education)

• Protect: Stop painful activity.
• Elevate: Leg above heart when resting.
• Avoid anti-inflammatories (48-72h): May slow early repair.
• Compression: Snug wrap/sleeve; not too tight.
• Education: Understand your injury and the recovery process.

Thigh-high Compression Stockings, sleeves, or Compression shorts with graduated compression can help manage a strained hamstring by reducing swelling, improving blood circulation, and removing metabolic waste, which supports faster healing and provides gentle muscle stability during recovery.

Day 3 onwards: LOVE (Load, Optimism, Vascularisation, Exercise)

• Load: Start light, pain-free loading.
• Optimism: Stick to the plan; steady wins.
• Vascularisation: Short, easy cardio (e.g., walking or biking).
• Exercise: Do specific exercises to restore mobility, strength, and proprioception.

The PEACE & LOVE method is a new, more holistic approach to treating injuries like hamstring injuries. It replaces the traditional RICE method and focuses on immediate care as well as the later stages of recovery.

How long does a hamstring pull take to heal?

Healing time for a strained hamstring varies primarily depending on the injury grade, age, history of previous injuries, and how well treatment protocols are followed.

Healing progression also depends on rehabilitation quality and avoiding premature return to sport or high-strain activities.

Your stage-by-stage treatment plan (practical and safe)

Acute phase, pain & swelling control (Days 0-3)

• Relative rest (keep it moving gently, but avoid pain-provoking activity).
• Ice 15-20 minutes every 2-3 hours while awake for the first couple of days. Place a cloth between the ice and the skin. This helps reduce pain and swelling.
• Light compression (elastic wrap or thigh sleeve) to limit swelling; don’t wrap so tight that you tingle or go numb.
• Elevation when possible.
• OTC analgesia only if advised by your clinician.

Subacute phase, restore range, strength, control (Days 3+)

• Range-of-motion (ROM) drills within comfort.
• Isometrics → light concentric strengthening as pain allows.
• Add gentle neural glides if tolerated (for nerve-type tension).
• Progress to eccentric hamstring work (e.g., Nordic variations, hip-hinge patterns) with tempo control; increase load gradually.

Progressive loading (LOVE) reduces time to return and re-injury when applied in a graded, symptom-led way.

Return-to-run & sport criteria

Only start running/sport when you have:

• Pain-free daily activities and jogging.
• Near-symmetrical strength vs. the other leg and good control on single-leg tasks.
• Hopping/sprint progressions were tolerated without pain the next day.
• Coach/physio clearance recommended.

Sprinting reintroduction: begin with sub-max strides, build volume before intensity, keep full recoveries, and increase one variable at a time (speed, distance, or reps).

When to see a doctor? (or get imaging)

See a GP/physio urgently if you have:

• Can’t walk or bear weight, or pain is severe
• Large/rapidly spreading bruising or visible “dent” in the muscle
• Pain high near the buttock (possible avulsion)
• Numbness/tingling or symptoms not improving within 7-10 days
• Recurrent hamstring strains or a previous major tear

Imaging & referrals:

• Ultrasound/MRI if severe symptoms, suspected grade 2-3, avulsion, or slow/no progress despite rehab
• Surgical review for complete tears/avulsions, major strength loss, or tendon retraction on imaging

For more recovery insights, read How to Speed Up Pulled Muscle Recovery.

If you’re dealing with lower leg pain instead, check out our detailed guide on How to Heal a Calf Strain Quickly for simple recovery steps and supportive care tips.

Conclusion

A hamstring strain may start with a sudden pull, but recovery depends on what you do next. In this article, we explored how to identify the symptoms, understand the strain grades, and follow a stage-by-stage treatment plan using the PEACE & LOVE method, from immediate care to safe return-to-sport. We also covered when to seek medical help and how long recovery typically takes based on injury severity.

For added comfort and support during recovery, you can explore medically trusted brands like Sigvaris, Juzo, Jobst, Venosan, and Bauerfeind available at Compression Stockings Online. Choosing the right compression wear can aid circulation, manage swelling, and support your muscles as they heal.

For more insights on how compression aids recovery, read What Do Compression Stockings Do.

Frequently Asked Questions 

Is walking good for a pulled hamstring?

Yes, once you can walk without a limp. Short, flat walks maintain blood flow and reduce stiffness; increase distance gradually.

Should I stretch my hamstring if it’s sore?

In the first 48-72 hours, keep stretches gentle and pain-free. Save deeper stretching for later when pain settles and strength is improving.

How should you sleep with a pulled hamstring?

On your back with a small pillow under the knee, or side-lying with a pillow between knees to keep the leg relaxed.

What aggravates a hamstring injury?

Early sprinting, fast changes of direction, deep forward folds, hill runs, and heavy eccentrics before baseline strength returns.

Can you tear your hamstring and still walk?

Yes, with grade 1-2 strains, walking is usually possible but uncomfortable. Grade 3 tears often make walking very difficult.

What is the best exercise to rebuild hamstrings safely?

Progress from isometrics → light isotonic → eccentrics (e.g., Nordic hamstring, hip-hinge patterns) with slow tempo and symptom-led progressions.

How to use compression for a hamstring strain?

Use a snug thigh sleeve or wrap to manage swelling and proprioception, removing it if numbness/tingling occurs. Pair with graded loading for recovery.