Do You Have a Hamstring Strain? Here's How to Know and What to Do

Expert advice from the physical therapy team at 901PT Memphis

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Have you ever felt a sudden spasm or pop in the back of your thigh during a workout or run?
Does one leg feel tighter, weaker, or more bruised than the other?
Is your stride feeling limited or painful, especially with sprinting or hills?

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If you answered yes to any of those questions, there’s a good chance you may have a hamstring strain.

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What Is a Hamstring Strain?

Strains and bruising account for 90% of all muscle injuries, and the hamstring is one of the most commonly affected muscles, especially in:

• Runners
• Athletes who sprint or decelerate quickly (soccer, football, basketball, etc.)
• Anyone doing explosive movements or high-speed training

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Hamstring strains vary in severity, and understanding the grade of your injury is key to knowing how to treat it and how soon you can return to activity.

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Strain Classifications

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Grade 1 (Mild):

• Only a few fibers are injured
• You might feel tightness or minimal pain with sprinting
• Walking and light activity usually feel fine

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Grade 2 (Moderate):

• Partial tear involving up to half the muscle
• Pain with walking, limping, and running
• May include weakness and bruising

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Grade 3 (Severe):

• Tear of more than half the fibers or a full rupture
• Difficulty standing or walking
• Swelling, bruising, and visible deformity likely
• Surgical referral may be required for complete tears

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Knowing your grade helps set the pace and plan for recovery. Grades 1 and 2 are often treated non-surgically with targeted rehab. Grade 3 tears typically need imaging and possibly surgery before rehab can begin.

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How to Check for a Hamstring Strain

Try these simple self-assessments at home:

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1. The “Take Off Your Shoe” Test

• Can you take off your shoe using the other foot?
• If this reproduces familiar pain in the back of your thigh, it may indicate a strain.

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2. Hamstring Activation and Range of Motion

• Can you bend your knee and bring your heel toward your glutes — standing, lying on your back, and stomach?
• Compare both legs.
• Is there tenderness, tightness, or pain when activating the hamstring?

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If you're noticing significant differences or pain, it's time to have it assessed by a professional.

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Other Causes of Posterior Thigh Pain

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1. Referred Pain from Your Low Back

• Try bending forward, backward, side to side, and rotating.
• Does your thigh pain worsen with those movements?
• If so, your low back may be the true cause.

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2. Sciatic Nerve Irritation

• Sciatic pain often feels like burning, shooting, or electrical shock.
• It may come with numbness, tingling, or weakness.
• Muscle pain doesn’t usually cause these nerve-like symptoms.

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3. Other Muscle Strains

• Adductor strain: More pain bringing your leg inward
• Quad strain: Pain in the front of the thigh, aggravated by straightening the knee
• Location of bruising/swelling can help differentiate

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If you're not sure what’s causing your pain, a doctor of physical therapy can help rule out the possibilities and give you a clear path forward.

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Will Using the Muscle Make It Worse?

Not usually. Muscles aren’t like paper, they don’t tear more just from being activated.
In fact, gentle activation in the early stages of healing promotes recovery by stimulating blood flow and muscle regeneration.

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That said, you do need to respect the healing process, especially in the first few weeks.
Overloading a healing strain too soon can delay recovery.

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How to Treat a Hamstring Strain

Treatment depends on the grade of your injury:

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Early Stage (Weeks 1–4):

• Avoid aggressive stretching or strengthening
• Focus on pain reduction and gentle mobility
• Modify your activity and avoid overloading the area

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Recovery Stage (Weeks 4+):

• Gradually progress to targeted stretching, strengthening, and impact tolerance
• Rehab should be individualized to your body and your sport

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Exercises for Hamstring Rehab

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1. Foam Rolling the Hamstrings

• Spend 3–5 minutes rolling the muscle belly
• Look for “hurts so good” spots (not sharp pain)
• Try gentle tac-and-stretch by bending and straightening the leg

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2. Wall Heel Slides

• Lay on your back near a doorframe
• Slide your heel up the wall, then extend
• Add a quad squeeze at the top
• Aim for 3 sets of 10, 2x per day
• Adjust your position based on discomfort level

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3. Deadlifts (Bodyweight to Weighted)

• Start with bodyweight to assess tolerance
• Hinge at the hips, keep your back straight
• If pain-free, slowly progress to light weights
• Use 3 sets of 10 reps with excellent form

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4. Nordic Hamstring Curl Regressions

• Try with a push-up or ball rollout
• Focus on slow control and hamstring activation
• Choose 1 variation and perform 3 sets of 8

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Note: Nordic hamstring exercises are highly effective in building tendon resilience and preventing future strains.

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Why Proper Rehab Matters

One of the biggest risk factors for future hamstring strains?
A previous strain that wasn’t fully rehabilitated.

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Just because the pain is gone doesn’t mean your muscle is ready for sprinting or sports. You need to rebuild strength, mobility, and confidence, especially under load and speed.

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At 901PT, we’ve helped hundreds of Memphis athletes recover from hamstring strains with a clear, step-by-step plan tailored to their injury, goals, and sport. We’ll walk you through every stage:

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✅ Gentle mobility and pain relief
✅ Targeted strengthening and control
✅ Return-to-impact and dynamic movement
✅ Injury prevention for the long run

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Ready to Heal Right and Stay Active?

If you’re dealing with posterior thigh pain or a suspected hamstring strain, don’t guess and hope it heals on its own. Let us help you move forward with clarity and confidence.

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Your body is resilient, andwe’ll help you build it back stronger than ever.

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References

Ishøi, Lasse, et al. “Infographic. Diagnosis, Prevention, and Treatment of Common Lower Extremity Muscle Injuries in Sport—Grading the Evidence: a Statement Paper Commissioned by the Danish Society of Sports Physical Therapy (DSSF).” British Journal of Sports Medicine, 2020, doi:10.1136/bjsports-2020-102119.