Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
The early days
In the first few days after a strain, the priority is to calm things down: relative rest, avoiding the movements that hurt, and gentle, pain-free movement as comfort allows. Significant strains, with a lot of pain, bruising, swelling or weakness, should be assessed by a professional to gauge how serious they are and guide the timeline.
Rebuilding strength
As pain settles, progressive strengthening of the hamstrings is the key to a durable recovery and to reducing the high re-injury rate. Returning to sprinting and sport should be gradual and based on regaining strength and confidence, not just on the pain going away. Going back too soon at full speed is the classic cause of a repeat strain.
How massage supports recovery
Once the early painful phase has passed, massage around the thigh and hip can ease the surrounding tightness and help you feel more comfortable as you progress your rehabilitation. It works alongside the strengthening, not instead of it. We avoid working directly on a fresh, acute strain and will suggest assessment if the injury seems significant.
Key takeaways
- Calm the early phase, then rebuild strength gradually
- Hamstrings are easily re-injured if you rush back
- Return to sprinting based on strength, not just pain easing
- Get significant strains assessed by a professional
Frequently asked questions
Why do hamstrings get re-injured so often?
Usually because people return to full-speed sport before strength and tissue tolerance have fully rebuilt. A gradual, strength-based return greatly reduces the risk.
How long does a hamstring strain take to heal?
It varies widely with severity, from a couple of weeks for a mild strain to much longer for a significant one. A professional assessment helps set realistic expectations.