Pulled hamstring?
Don't pull it twice.
Hamstring strains are one of the most common injuries in sprinting sports, and they have a high rate of coming back. A proper rehab plan does more than wait for the pain to go away. It rebuilds the strength and speed the muscle needs to handle sprinting again.
Benson Amihere, MScPT, CSCS · Milton, Ontario
Common signs
The basics
A hamstring strain is a tear in one or more of the muscles at the back of the thigh. It usually happens during high speed running, when the hamstring is working hard to slow the leg down, or during big stretches like kicking or splits. Soccer, football, track, baseball and basketball athletes are the most affected.
Strains range from a mild pull to a large tear, and injuries that involve the tendon take longer to heal. The biggest risk with hamstrings is going back too soon. Getting hurt again is common in the first weeks back, which is why the end of rehab, with heavy strength work and sprinting, matters as much as the start.
Our approach
We grade the injury, check where in the muscle it is and screen for tendon involvement. Then we follow a staged plan with clear tests before each step, so you do not guess your way back to sprinting.
Step 1
Early pain free movement and walking, with gentle loading to start the healing process.
Step 2
Isometric and bridging exercises to rebuild strength without stressing the injured area.
Step 3
Exercises that load the hamstring in long positions, including Nordics, where most strains happen.
Step 4
A step by step running progression from jogging to faster strides.
Step 5
Building back to near top speed, the single most important part of preventing another strain.
Step 6
Strength testing compared side to side and sport specific drills before you are cleared.
Timeline
Recovery time depends on the size and location of the strain, and whether the tendon is involved. These are typical ranges with a structured program.
1 to 3 weeks
Tightness and mild pain. Usually back to full training within a few weeks.
3 to 8 weeks
Clear loss of strength and pain with running. Needs a full staged return.
3+ months
Larger tears or tendon involvement may need imaging and a specialist opinion.
Why Ben Performance
Getting athletes back to top speed is what strength and conditioning coaches do every day. Combining that with physiotherapy means your rehab ends with real sprinting and testing, not just stretches.
Not in Milton?
Get your hamstring assessed online and follow a staged return to running program with video check ins.
Questions
Aggressive stretching early on can irritate the injury. Gentle movement is fine, and we build flexibility back through strength exercises in lengthened positions.
Usually once you can walk normally and do strength exercises without pain. We use simple strength and movement tests to decide when it is time to start your running progression.
The best protection is strength in long muscle positions, such as Nordic curls, and regular exposure to high speed running. We build both into your plan and your routine after you return.
No. You can book directly with a physiotherapist in Ontario. Some extended health plans ask for a doctor's note before they reimburse, so check your plan if you are claiming.
Most extended health benefit plans cover physiotherapy with a registered physiotherapist, and we direct bill major Canadian insurance providers, so in most cases you do not have to submit claims yourself.
Other sports injuries we treat in Milton
This page is general information and is not a substitute for an individual assessment. Timelines vary from person to person. If your symptoms are severe or getting worse, see a healthcare provider.
