how to heal a hamstring tear

By Ethan Farr, Sports Myotherapist & Exercise Scientist

Hamstring tears are a common injury among athletes and active individuals, often resulting from activities that involve sudden starts, stops, or changes in direction. At this time of year, we see this injury in AFL and soccer, and other winter sports.
These injuries can be painful and debilitating, and certainly put you on the sidelines from sport for a while, but with the right rehabilitation plan, we can help you recover.

As a sports myotherapist, I can play a crucial role in developing and implementing a rehab program tailored to the specific needs of someone recovering from a hamstring tear. This blog explores the nature of hamstring tears and outlines how I can help you get back to exercise safely and effectively.

What is a Hamstring Tear?
The hamstring group consists of three muscles located at the back of the thigh: the biceps femoris, semitendinosus, and semimembranosus.
A hamstring tear occurs when one or more of these muscles are overstretched or overloaded, causing the muscle fibers to rip. Hamstring tears are classified into three grades:

1. Grade 1: Mild strain with minimal fiber damage and slight discomfort.
2. Grade 2: Moderate tear with more extensive fiber damage, causing pain and swelling.
3. Grade 3: Severe tear with a complete rupture of muscle fibers, leading to significant pain, swelling, and loss of function.

Symptoms and Diagnosis
Common symptoms of a hamstring tear include sudden sharp pain at the back of the thigh, swelling, bruising, and difficulty walking or bending the knee. In severe cases, a palpable gap may be felt in the muscle. Diagnosis typically involves a physical examination and may include imaging tests such as MRI or ultrasound to assess the extent of the injury.

The Role of a Sports Myotherapist
A sports myotherapist specialises in the assessment, treatment, and rehabilitation of injuries and pain in athletes and highly physically active people. I personally hold a degree in Exercise Science in addition to Myotherapy, as well as extensive experience in the world of rehabilitation exercise, which positions me to be your greatest ally in your recovery from a hammy tear.

Here’s how I can help plan a comprehensive rehab program for a hamstring tear:
Initial Assessment and Individualised Plan
The rehabilitation journey begins with a thorough assessment. I will evaluate the severity of the tear, range of motion, strength, and functional limitations. This assessment informs the creation of an individualised rehabilitation plan that addresses your specific needs and goals, so we can get you back to playing ASAP.
Pain Management and Inflammation Reduction
In the early stages of rehabilitation, the focus is on managing pain and reducing inflammation. This may involve techniques such as:

• Soft Tissue Therapy: Gentle massage and myofascial release to reduce muscle tension and improve blood flow.
• Thermotherapy: Application of ice packs to minimise swelling and pain in the early stages, and progressing to heat therapy to improve bloodflow for healing at the appropriate time.
• Compression and Elevation: Using compression garments and elevating the leg to control swelling.
  

​Restoring Range of Motion
Once the initial pain and inflammation are under control, the next step is to restore the range of motion. I will guide you through a series of gentle stretching exercises designed to gradually improve flexibility without overstressing the healing tissue. This stage is critical to get right, and moving too quickly can set back your progress, which is why its important to work with a therapist who has a deep understanding of sport related injuries and rehab.
Strengthening Exercises
As the muscle heals, strengthening exercises become a crucial component of the rehab program. These exercises focus on rebuilding the strength and endurance of the hamstring muscles, as well as the surrounding muscle groups. I will prescribe specific exercises such as:

• Isometric Hamstring Contractions: Exercises that involve contracting the muscle without movement to build initial strength.
• Eccentric Strengthening: Controlled lengthening of the muscle under tension to enhance muscle repair and resilience.
• Functional Strengthening: Incorporating movements that mimic daily activities and sports-specific actions.

I will start you at the most appropriate level and over the course of your recovery I will gradually increase the exercises when your body is ready to move to the next level.
Neuromuscular Re-Education
Re-establishing proper neuromuscular control is vital to prevent re-injury. I will use exercises and techniques to improve coordination, balance, and proprioception (awareness of body position). This step helps you regain confidence in using your injured leg and ensures a smoother transition back to full activity.
Gradual Return to Activity
The final phase of rehabilitation involves a gradual return to exercise and sports. I will develop a progressive program that starts with low-impact activities and gradually increases in intensity. This ensures your hamstring muscles can handle the demands of the sport or activity without risk of re-injury.
Education and Injury Prevention
Throughout the rehabilitation process, I will provide helpful advice and education to you on proper techniques, warm-up routines, and injury prevention strategies. This empowers you with the knowledge and tools to maintain your fitness and avoid future hamstring injuries.

Recovering from a hamstring tear requires a structured and individualised approach. A sports myotherapist provides the expertise and guidance needed to navigate each stage of rehabilitation, from initial pain management to a safe return to exercise.
By following my comprehensive rehab program tailored to your specific needs, you can achieve a full recovery and get back to doing what you love.

If you’ve suffered a hamstring tear and you want to be guided back to match fitness, book with me to support your journey to recovery and optimal performance. I'm available Tuesdays, Thursdays and Sundays.