Written by the Phoenix Rehab physiotherapy team.Clinically reviewed by Louise Yow, Principal Physiotherapist & Director, AHPC A1300363H.Last reviewed 4 October 2026.

A pulled hamstring is a strain or tear in one of the three muscles at the back of the thigh, usually while sprinting, kicking or reaching into a split. Mild strains often settle in one to three weeks; partial tears take three to eight weeks or more. The pain usually goes first. The strength at full stretch, at speed, is the last thing to come back, and that is where most re-injuries happen.

How do I know if I pulled my hamstring?

A sudden sharp pain or a pop at the back of the thigh mid-sprint or mid-kick, then a limp. It hurts to bend the knee against resistance and to stretch the leg straight in front of you. Bruising can track down the back of the thigh over a few days. Where it hurts, and how it happened, changes the plan.

How it happened	Where it usually is	What to know
Sprinting, in the last strides at top speed	The middle of the back of the thigh, usually the outer muscle (biceps femoris)	The most common type. Usually back running in weeks
A slow stretch into a split, a high kick or a slip	High up, close to the sit bone	Often feels milder than a sprint strain and often takes longer³, because the tendon is involved
A pop at the sit bone, bruising down the thigh, trouble walking	Where the tendon attaches to the sit bone	The tendon may have pulled off the bone. See a doctor within days

How long does a pulled hamstring take to heal?

Grade	What it means	Usually back to running
Grade 1	Overstretched fibers, little loss of strength	About one to three weeks
Grade 2	A partial tear, clear weakness, a limp	About three to eight weeks
Grade 3	A complete tear, or the tendon off the bone	A surgeon decides. Often three months or more

These are typical ranges. Your doctor’s plan comes first, and the measures decide each step, not the calendar.

Is it okay to walk on a pulled hamstring?

Yes, as comfort allows, with shorter steps for the first few days. Do not stretch it hard in the first week; a fresh tear does not need pulling apart. Gentle bending and straightening within comfort is fine. Walking normally without a limp is the first thing we look for.

Sit bone pain that will not settle

A different problem with the same muscle: an ache right on the sit bone, worse sitting on a hard chair, driving, running uphill or folding forward. That is usually proximal hamstring tendinopathy, an overloaded tendon, not a tear. Stretching it often makes it worse, because the stretch squeezes the tendon against the bone. It usually settles with load built up slowly, and it takes patience: often three months or more.

Why hamstrings tear again

Re-injury is common in the first weeks back. The leg feels normal walking, jogging and even stretching. Then the first full sprint, or the first hard kick, finds the strength that was never rebuilt at long length. Pain going down means the tissue has settled. It does not mean the muscle is ready for top speed. Strength work at long length, such as the Nordic hamstring exercise, has been shown to cut hamstring injuries in football players.¹

What we measure before you sprint again

Strength. Hamstring strength measured on both legs, in more than one knee angle, including near full stretch.²
Range. How far the leg lifts straight compared with the other side.
Running. Speed built up in steps: jog, stride, then sprint, with the measures deciding each step.
Sport. Kicking, cutting and the split position last.

Tested, not dated. You sprint again when the measures say so. Pain is the first thing to leave. Strength is the last to train and recover.

When to see a doctor first

Go to the emergency department now if the thigh is swelling fast and tight, or the calf is swollen, hot and painful.
See a doctor the same day if the foot is numb or weak, or you cannot put weight on the leg.
See a doctor within days for a pop at the sit bone with bruising down the thigh and trouble walking. If the tendon has come off the bone, the surgeon will want to see it early.

Where are you with this right now?

1. It is settling on its own

If you are walking without a limp, the bruise is fading and each week you can do a little more, keep going. Build up gently and do not test it with a sprint. You are probably in Stage 2 of 4.

2. It has stopped improving

Six weeks since the match. You jog fine, but you pull up at three-quarter speed because you do not trust it, and the back of the thigh still feels tight every morning. You have stretched it every day. The muscle has calmed down. Its strength at long length, on that side, has not been measured, and that is the gap.

WhatsApp us · Get Assessed & Treated · One 45-minute appointment, $230, nett, no GST.

3. You have had surgery, or you have a date

After a hamstring tendon repair, the stages are set with your surgeon. See physiotherapy after surgery. All of it runs on the four stages of the Phoenix Recovery Protocol.

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Amazing experience with Phoenix Rehab, was assisted by Mavis. She’s very kind and professional and did thorough check on my wrist. I feel very comfortable during the process.

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I wasn’t able to close my fingers due to an injury. Nurul at Phoenix Rehab has helped me tremendously with my recovery process. I have been able to resume my daily activities and exercises after only a few sessions. Nurul has been very professional and positive throughout the entire process. Thank you so much for your help!
  
 
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Huge shoutout to Yuna Zhang from Phoenix Rehab for helping in my recovery from golfer’s elbow 🙌

I walked in with persistent elbow pain that was affecting workouts and everyday tasks, and Yuna immediately made me feel confident I was in the right hands. She took the time to properly assess my condition, explain the root cause, and tailor a treatment plan to my specific needs instead of using a one-size-fits-all approach.

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On top of that, the pricing is very reasonable and affordable, which made committing to recovery much easier.

Professional, knowledgeable, and genuinely caring — highly recommend Yuna at Phoenix Rehab if you’re dealing with hand-related sports injuries 💪
  
 
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