rehab Create my plan

Hamstrings: returning to sport step by step

Pain at the back of the thigh, sometimes sudden during an acceleration (pulled muscle), followed by stiffness.

Back of the thigh

Why it happens

Sprints, fatigue, insufficient warm-up, strength imbalance, previous injury: this injury recurs easily.

Coming back in four stages

  1. 1

    Pain-free walking and light cycling, without forced stretching.

  2. 2

    Progressive strengthening prescribed or approved by your physiotherapist.

  3. 3

    Slow running on flat ground, without acceleration.

  4. 4

    Progressive accelerations (for example at 60% then 80% of your top speed), sprints last of all.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the hamstrings, no acceleration until lunges and single-leg bridges feel free of any pulling.

Movements to postpone

  • accélérations et sprints from stage 4
  • sauts from stage 4

Strengthening exercises

  • 12

    Glute bridge

    from stage 1 of the plan

    Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

    To start: 3 sets of 12, 2 seconds at the top, every other day.

    Variations, mistakes and progression
    Easier
    Smaller range, feet closer to the buttocks.
    Harder
    On one leg, then with your shoulders on a sofa.
    Common mistakes
    • Arching the lower back instead of squeezing the glutes.
    • Letting the knees drift apart or together.
    Moving on
    When 3 × 12 on one leg is easy, with the pelvis staying level.
  • 12

    Sliding hamstring curl

    from stage 2 of the plan

    Lying on your back, heels on a towel on the floor, hips lifted: slide the heels towards the buttocks then return slowly.

    To start: 3 sets of 8, 3 seconds on the way back, every other day.

    Variations, mistakes and progression
    Easier
    Pelvis on the floor, smaller range.
    Harder
    On one leg, or keeping the pelvis lifted for the whole set.
    Common mistakes
    • Letting the pelvis drop during the movement.
    • Going fast on the way back.
    Moving on
    When 3 × 10 on one leg is easy and cramp-free.
  • 12

    Hip hinge (light deadlift)

    from stage 3 of the plan

    Standing with a straight back, push the hips back while lowering a light weight along the shins, then rise squeezing the buttocks.

    To start: 3 sets of 10 with a light weight, every other day.

    Variations, mistakes and progression
    Easier
    No weight, hands sliding down your thighs.
    Harder
    Slightly heavier weight, or the single-leg version.
    Common mistakes
    • Rounding the back.
    • Bending the knees like a squat instead of pushing the hips back.
    Moving on
    When 3 × 12 is done with a straight back and no pulling at the back of the thigh the next day.
  • 12

    Nordic hamstring lowers

    from stage 4 of the plan

    Kneeling with ankles held by a partner, lean forward as slowly as you can then catch yourself with your hands. Few repetitions.

    To start: 2 to 3 sets of 3 to 5, twice a week at most.

    Variations, mistakes and progression
    Easier
    Lower only a short way, or use a band fixed behind you for help.
    Harder
    Longer, slower lowering, then more repetitions.
    Common mistakes
    • Bending at the hips to make it easier.
    • Doing too much at once: strong soreness for several days.
    Moving on
    When 3 slow sets of 5 do not leave soreness for more than 48 hours.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

When to stop and see a professional

Sudden pain with a tearing sensation, a large bruise or inability to walk normally: see a doctor.

Rehab’s advice

No sprints or accelerations until a stage passes without discomfort. Plan a long warm-up, as this injury recurs easily.

What the Rehab plan does for this injury

The plan starts at 35% of your previous training volume and builds up to 85%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

General information, currently being reviewed by healthcare professionals. It replaces neither a diagnosis nor the advice of your doctor or physiotherapist.