At The Physio Hub in Collingwood, we understand that sports injuries are an inevitable part of being active, whether you’re a weekend warrior, a recreational athlete, or a professional competitor. Injuries can be unpredictable and immensely frustrating, especially when they hinder your ability to perform your favorite activities.
One of the more common injuries we see, particularly among those who participate in sports involving sudden bursts of speed or rapid changes in direction, is a hamstring tear. Hamstring tears are painful, can significantly limit your mobility, and if not treated properly, can lead to chronic issues. Unfortunately, we see a lot of new injuries related to old hamstring tears that were not well looked after.
What Is a Hamstring Tear?
The hamstring muscles are located at the back of your thigh and are responsible for bending your knee and extending your hip. A hamstring tear occurs when one or more of these muscles are overstretched or overloaded, causing the muscle fibers to tear. The severity of the tear can vary and is categorized into three grades.
These muscles are really important in stabilising the knee and sprinting.
What Are the Grades of a Hamstring Tear?
- Grade 1 (Mild): A Grade 1 hamstring tear involves a small number of muscle fibers being torn. You might feel some discomfort and tightness in the back of your thigh, but the pain is usually mild. Swelling and bruising are minimal and often not seen at all, and you may still be able to walk without significant difficulty.
- Grade 2 (Moderate): A Grade 2 tear is more severe, with a larger number of muscle fibers being affected. The pain is more intense, and you may notice swelling and bruising. Walking can be difficult, and activities that involve bending the knee or stretching the hamstring can be particularly painful.
- Grade 3 (Severe): This is the most serious type of hamstring tear, where the muscle is either partially or completely torn. The pain is sharp and severe, often accompanied by significant swelling, bruising, and muscle weakness. In some cases, you may even feel a “popping” sensation at the time of the injury. Walking is usually very difficult, if not impossible.
How Long Does a Hamstring Tear Take to Heal?
The recovery time for a hamstring tear depends on the severity of the injury:
- Grade 1 (Mild): Recovery time is usually around 2-4 weeks. During this time, you should avoid activities that strain the hamstring and gradually reintroduce movement as the pain subsides. It is a good idea to do some isolated strengthening work on the tissue as well as some integrated movements that replicate your sports. Returning too early can make these injuries quite stubborn, even though there is little damage to the tissue.
- Grade 2 (Moderate): A Grade 2 tear typically takes 4-8 weeks to heal. This type of injury requires a more structured rehabilitation program to ensure that the muscle heals properly and regains its full strength and flexibility. For sports that involve more running, sprinting, or sports that are played at a higher level of competition, expect a slower return to full activity; closer to 12 weeks.
- Grade 3 (Severe): Recovery from a Grade 3 hamstring tear can take 3-6 months or longer, and in some cases, surgery may be required. Surgery is rare for this injury as the muscle tissue is good at healing itself with time. Rehabilitation is crucial to prevent long-term complications, and you should expect to work closely with a physiotherapist during your recovery.
What Is the Treatment for a Torn Hamstring?
At The Physio Hub in Collingwood, we approach hamstring tear treatment with a focus on comprehensive care that ensures full recovery and reduces the risk of re-injury. Treatment generally involves the following steps:
- Rest : Immediately after the injury, it’s important to rest the affected leg. Compression and elevation can also help.
- Physiotherapy: As soon as possible get seen by an expert. Physiotherapy becomes a key component of the treatment. We’ll design a personalized rehabilitation program that includes stretching and strengthening exercises to restore flexibility and muscle strength. At different stages of injury, this can be to build up resilience in the tissue, or it can be for therapeutic benefit to reduce symptoms. Manual therapy may also be helpful to reduce sensitivity and get the limb moving more!
- Gradual Return to Activity: Returning to your normal activities too soon can lead to re-injury. Your physiotherapist will guide you through a gradual return to your sport or activity, ensuring that your hamstring is strong enough to handle the demands placed on it.
- Testing: It is important to get specific testing to ensure a safe return to sport and activity. We use force dynamometers and functional tests to help make this decision so that we are confident that you are back on the pitch or court appropriately!
- Prevention Strategies: We believe that prevention is just as important as treatment. Once you’ve recovered, we’ll work with you to develop strategies to prevent future hamstring injuries. This may include exercises to improve strength and flexibility, as well as advice on proper warm-up techniques and training adjustments.
Conclusion
A hamstring tear can be a significant setback, but with the right treatment and care, you can make a full recovery and get back to doing what you love. At The Physio Hub in Collingwood, we’re here to support you every step of the way, from the moment of injury through to your full return to activity. If you’ve suffered a hamstring injury or want to learn more about how to prevent one, don’t hesitate to reach out to our team for expert advice and personalized care.