Hamstring strain: symptoms, grades and recovery time
Based on NHS guidance, last reviewed by the NHS on 28 July 2025.
Reviewed by Harvir Ubhi, HCPC-registered physiotherapist. Last reviewed 28 September 2026.
The short version: a hamstring strain is a sudden, sharp pain in the back of your thigh, usually during sport or exercise. For the first 2 to 3 days, protect it, rest it, ice it, compress it and raise it. Mild strains usually get better in a few days. Bad ones take weeks or months, and a physio helps you get back to sport without it going again.
Hamstring strain symptoms
Your hamstrings are the muscles at the back of your thighs. When you strain one, you may get:
- a sudden, sharp pain in the back of your leg
- a snapping feeling or a "pop", if it's a bad injury
- tenderness, swelling and bruising over the next few hours
- difficulty standing or walking
Grade 1, 2 and 3 hamstring strains
You'll often hear hamstring strains graded 1 to 3, from a mild strain to a complete tear. The NHS uses just two groups: mild to moderate strains, which usually get better in a few days, and severe injuries, which can take weeks or months. Complete tears sometimes need surgery. You can't grade it reliably yourself, and the grade shapes how quickly you should get back to running, which is why an examination is worth having if it isn't clearly mild.
What to do in the first 2 to 3 days
- 1
Protection
Stop playing and protect the leg from further injury.
- 2
Rest
Rest the leg as much as you can.
- 3
Ice
An ice pack or bag of frozen peas wrapped in a towel for up to 20 minutes every 2 to 3 hours.
- 4
Compression
Wrap an elastic bandage around the thigh to limit swelling.
- 5
Elevation
Keep the leg raised on a pillow when you can.
Avoid for those first few days: heat, massage and alcohol. Once the pain allows, start moving the leg gently so it doesn't stiffen.
Getting back to sport
The NHS says you may need physiotherapy if your injury is taking a while to heal. A physio checks how bad the strain is, builds the muscle's strength back up gradually, and helps you judge when it's ready for sprinting and kicking again.
Seeing a physio for a hamstring strain
You don't need a GP referral to see a private physio. In London a first appointment usually costs £70 to £130. Tell us what happened and a HCPC-registered physiotherapist on our team will match you with someone who treats sports injuries regularly.
It's free, and most people hear back within 24 hours.
When to get help
Call NHS 111 if:
- the pain is getting worse
- the swelling is getting bigger
- you're finding it hard to walk
- it isn't getting better after treating it yourself
Hamstring strain questions
How long does a hamstring strain take to heal?
It depends how bad it is. The NHS says mild strains usually get better in a few days. Severe injuries can take weeks or months.
What's the difference between a grade 1 and grade 2 hamstring strain?
Grades describe how much of the muscle is damaged: grade 1 is a mild strain, grade 2 a partial tear and grade 3 a complete tear. A physio can grade yours by examining it, which helps plan your return to sport.
Should I massage or stretch a pulled hamstring?
Not in the first 2 to 3 days. The NHS says avoid massage, heat and alcohol during that time. Once the pain allows, start moving the leg gently so it doesn't stiffen up.
Why is my hamstring strain bruised?
Bruising, swelling and tenderness often appear over the hours after the injury. That's a normal part of a muscle strain. If the swelling keeps getting worse, get it checked.
Related: knee pain · hip pain · sciatica
Sources
- NHS, Hamstring injury (last reviewed 28 July 2025). nhs.uk/conditions/hamstring-injury
- London physio prices: PhysioMatch London survey of 20 clinics, September 2026
This page is general information, not medical advice. If you're worried about your symptoms, speak to a GP, call NHS 111, or in an emergency call 999.