Have I Done My Hammy Muscle

Have I Pulled My Hammy? – A Guide to Hamstring Strains

Hamstring strains are one of the most common injuries among athletes, particularly in sports that demand speed, power, and high-intensity running. The hamstrings play a crucial role in controlling leg movement, especially when slowing down or changing pace. A hamstring tear typically presents as a sudden, sharp pain. While some individuals can push through the discomfort, others find themselves unable to continue.

When Do Hamstring Strains Occur?

The majority—69% of hamstring injuries—occur during running. The most frequent cause is rapid acceleration, though injuries can also result from overstretching, such as in dancers performing extreme flexibility movements.

Where Do Hamstring Strains Happen?

Hamstring strains most commonly occur at the musculotendinous junction, but they can also develop within the muscle belly or tendon. The biceps femoris is the most frequently injured hamstring muscle, accounting for 83% of hamstring-related injuries.

Class - Anterior Cruciate Ligament (ACL) Injury or Tear

Risk Factors for Hamstring Strains

Several factors can increase the likelihood of a hamstring strain, including:

  • Previous hamstring injuries

  • High levels of athletic competition

  • Fatigue and muscle imbalances

  • Poor running biomechanics

  • Limited hip and ankle mobility

  • Weak neuromuscular control

  • Inadequate pre-season training

  • Sudden increases in training load

  • Aging and genetic predisposition

  • History of ACL reconstruction

Hamstring Strain Severity: Understanding the Grades

Hamstring strains are classified into three grades, depending on severity:

  • Grade 1: Mild strain with partial fibre disruption. Minimal strength and mobility loss.

  • Grade 2: Moderate strain with significant fibre disruption. Some loss of strength and mobility.

  • Grade 3: Severe strain involving complete tendon rupture. Major strength and mobility impairment.

Healing times vary:

  • Grade 1: ~3 weeks

  • Grade 2: 4–6 weeks

  • Grade 3: 6+ weeks

Recovery depends on factors such as age, injury history, tear location, and rehabilitation quality.

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Immediate Treatment: What Should You Do?

The best initial approach follows the RICE method:

  • Rest: Avoid activity to prevent further damage.

  • Ice: Apply ice packs to reduce swelling and pain.

  • Compression: Use bandages to minimize swelling.

  • Elevation: Keep the leg elevated to aid circulation and healing.

What to avoid in the first 72 hours:

  • NSAIDs (Non-Steroidal Anti-Inflammatory Drugs): These can delay healing and increase re-injury risk.

  • Stretching: Overstretching too soon may worsen the injury.

  • Heat: Applying heat too early can exacerbate swelling and inflammation.

What’s the Risk of Re-Injury?

Re-injury rates for hamstring strains range from 13–63%, with the highest risk occurring in the first month of return to sport. The risk can persist for up to two years post-injury. Proper rehabilitation under the guidance of a physiotherapist is essential to reducing recurrence and achieving optimal recovery.

Other Causes of Hamstring Pain

Not all hamstring pain stems from a muscle strain. Other potential causes include:

  • Referred pain from the lumbar spine or sacroiliac joint

  • Local nerve irritation

  • Tightness in the piriformis muscle

If you're experiencing persistent hamstring pain, seeking professional guidance from a physiotherapist ensures an accurate diagnosis and tailored rehabilitation plan.

At Jannali Physio Focus, we specialise in comprehensive physiotherapy care, helping you recover faster and get back to doing what you love. If you suspect a hamstring strain or have ongoing discomfort, book an appointment with our expert team today!

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Convenient Sutherland Shire Location – Easily accessible for residents of Jannali, Sutherland, Kirrawee, Engadine, Gymea, Cronulla, Caringbah, and surrounding suburbs.

References

Brukner P, Nealon A, Morgan C, et al. (2013). Br J Sports Med. doi:10.1136/bjsports-2012-091400.

Henderson G, Barnes C, Portas M. (2010). J Sci Med Sport, 13, 397-402.

Freckleton G, Pizzari T. (2012). Br J Sports Med. doi:10.1136/bjsports-2011-090664.

Warren P, Gabbe B, Schneider-Kolsky M, et al. (2008). Br J Sports Med. doi:10.1136/bjsm.2008.048181.

Woods C, Hawkins R, Maltby S, et al. (2004). Br J Sports Med., 38(1), 36-41.

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