Hamstring strain: pain in the back of the thigh
What a hamstring strain feels like, how recovery generally progresses, and when to seek assessment rather than manage it yourself.
A hamstring strain is a tear or overstretch of the muscle fibres at the back of the thigh. It often happens suddenly during sprinting, kicking or stretching quickly, and is common in running and team sports. Strains vary from mild to more severe, and recovery time depends on how much of the muscle is involved.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- A sudden sharp pain at the back of the thigh, sometimes with a feeling of a pull or a pop
- Pain when walking, stretching or contracting the muscle
- Tenderness and sometimes bruising that appears over the next day or two
- A tight, sore feeling when you try to straighten the knee or bend forward
Common contributors
- Sprinting or fast running, especially when fatigued
- Sudden stretching, such as slipping or high kicking
- Returning to sport too soon after a previous hamstring injury
- Insufficient warm-up or sudden increases in training load
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- For the first day or two, avoid activities that cause sharp pain and avoid stretching hard into the painful area
- Gentle walking as soon as it is comfortable helps keep things moving
- Ice for comfort in the early days can help some people
- Build load back gradually, starting with easy walking and progressing slowly
- If you use over-the-counter pain relief, follow the packet instructions or ask a pharmacist
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- You heard or felt a pop and cannot walk normally
- Severe pain, significant swelling or extensive bruising
- A visible gap or lump in the muscle, or pain that is not improving after a couple of weeks
How osteopathy may help
Osteopaths regularly see people with hamstring strains and other minor sports injuries. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
Gradual return to activity and progressive strengthening are central to recovering from muscle strains. Research on hands-on treatment itself for hamstring strains is limited, so I see it as a way to ease tension and help you move comfortably while you rebuild strength, not as a fast fix.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
How long does a pulled hamstring take to heal?
The NHS says that after two weeks most sprains and strains feel better, but strenuous exercise such as sprinting should be avoided for up to eight weeks, and severe strains can take months.
Should I stretch a pulled hamstring?
Avoid stretching hard into the painful area in the first few days. Once the pain settles, gentle progressive strengthening and flexibility work as part of a gradual return is the usual approach.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.