A hamstring tear (strain) affects one or more of the three hamstring muscles at the back of the thigh, the semimembranosus, semitendinosus or biceps femoris muscles.
Our physio Matthew West at Cumberland Physiotherapy Parramatta focuses on reducing pain, restoring movement, rebuilding strength, and preventing re-injury. The approach depends on the severity (Grade 1–3) and how long it has been since the injury.
1. Early Phase (0–5 days after injury)
Goal: reduce pain and protect the muscle.
What Cumberland Physio Parramatta usually recommends:
- Rest from running, sprinting, or heavy leg work
- Ice for 15–20 min every 2–3 hours
- Compression bandage around the thigh
- Elevation when possible
- Gentle pain-free movement
Light exercises
- Heel slides – lying on your back, slowly bend and straighten the knee
- Quad sets – tighten the front thigh while leg is straight
Avoid stretching hard in this stage.
2. Recovery Phase (about days 5–21)
Goal: restore mobility and begin strengthening.
Common exercises prescribed from Cumberland Physio Parramatta include:
Gentle hamstring stretch
- Lie on your back
- Lift the injured leg with a towel behind the thigh
- Hold 10–20 sec (no sharp pain)
Glute bridges
- Lie on back, knees bent
- Lift hips slowly
- Hold 3–5 sec
- 3 sets of 10
Standing hamstring curls
- Bend knee bringing heel toward butt
- Slow and controlled
- 3 × 12 reps
3. Strength Phase (weeks 3–6)
Goal: rebuild strength and muscle control.
Typical physio exercises prescribed by Cumberland Physio Parramatta:
Romanian deadlifts (light weight)
Strengthens hamstrings eccentrically.
Single-leg bridges
Resistance band hamstring curls
4. Return-to-Sport Phase
Goal: prepare for running and explosive movement.
Exercises prescribed by Cumberland Physio Parramatta may include:
- Jogging progression
- Skipping drills
- Sprint mechanics
- Agility drills
A physio usually checks:
- Full range of motion
- Strength symmetry
- Pain-free sprinting
Book an appointment at Cumberland Physiotherapy Parramatta if you experience:
- Sudden sharp pain with a “pop” sensation
- Severe bruising or swelling
- Difficulty walking
- Pain lasting more than 7–10 days
The sooner treatment is sought, the sooner you can return all your usual sports and activities.
✅ Recovery timelines (typical):
- Grade 1 strain: 1–3 weeks
- Grade 2 tear: 4–8 weeks
- Grade 3 rupture: 3+ months (sometimes surgery)
Call us on 0296359356 or Book Online for an appointment to see our physiotherapist Matthew West at Cumberland Physiotherapy Parramatta.