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1Scan for outdated or missing drivers - takes under a minute2Clear out junk files and repair common Windows errors3Fix the driver behind crashes, sound loss and screen glitchesYou may be able to move a hamstring injury gently, but don’t force walking through pain or stretch it during the first few days. Reduce painful weight-bearing, then return to movement and exercise gradually as symptoms settle. The right pace depends on injury severity and how well movement, strength and balance return.
What does a hamstring injury feel like?
A hamstring injury can cause sharp pain at the back of the thigh. A more severe injury may produce a snapping sensation or an audible “pop.” Tenderness may be followed by swelling and bruising within a few hours, and standing or walking can become difficult. The NHS notes that “You may have difficulty standing or walking using the affected leg.” (NHS, “Hamstring injury”.)
Can I walk with a hamstring injury?
In the first two to three days, reduce walking and avoid putting painful weight on the injured leg. The NHS advises resting and trying not to put weight on the injury; the Northern Care Alliance NHS Foundation Trust advises reducing walking for the first two days while gently exercising the leg to limit stiffness. These recommendations are compatible: don’t force painful walking, but gentle movement may be appropriate as symptoms allow.
For mild to moderate injuries, the NHS recommends PRICE during the first two to three days:
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- Protect: prevent further strain.
- Rest: stop exercise and reduce activity that aggravates the injury.
- Ice: apply a wrapped ice pack for up to 20 minutes every two to three hours.
- Compression: use a snug, not tight, bandage and remove it before sleep.
- Elevation: raise the leg when practical.
The NHS also advises avoiding heat, massage and alcohol during the first three days to help limit swelling. When you can move without pain stopping you, gentle movement can help reduce stiffness. See the NHS hamstring injury guidance for its self-care advice.
Should I stretch a pulled hamstring?
Not during the immediate acute stage. The Northern Care Alliance NHS Foundation Trust describes this stage as usually two to four days, depending on injury severity, and advises waiting until normal walking is pain-free before trying very gentle, pain-free static stretching. Stop if a stretch hurts; stretching should not be used to push through pain.
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The trust’s leaflet gives a straight-leg stretch as an example: three sets of ten seconds, once or twice daily. That is the leaflet’s sample, not a universal dose or a requirement for every injury. Follow your clinician’s advice if you have an individualized plan. (Northern Care Alliance NHS Foundation Trust, “Emergency and Urgent Care – Thigh Injury – Hamstrings”.)
When can I start exercising again?
There is no single timetable that fits every hamstring injury. Progress according to symptoms and function, rather than a fixed day count. Rehabilitation may move from gentle movement and pain-free static stretching to strengthening, dynamic stretching and, later, drills specific to your sport. Movement, strength and balance should return progressively before you increase demanding activity.
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Build up in stages
- Early stage: protect the injury and keep movement gentle and within what symptoms allow.
- As symptoms settle: if normal walking is pain-free, consider very gentle static stretching; later strengthening should also be introduced gradually.
- Later rehabilitation: dynamic stretches and sport-specific drills belong further along the progression, when function is improving and the activity is tolerated.
The Northern Care Alliance leaflet describes strengthening progressing from gentle isometric contractions to more advanced exercises. It also gives a seated hamstring curl with a resistance band as an example, beginning at three sets of eight repetitions and building gradually. Neither that exercise nor its starting dose is suitable for everyone or for every stage; follow symptoms and clinical advice rather than treating the example as a prescription.
When returning to work or sport, increase demands gradually. Physically demanding work may call for lighter duties or breaks while you recover. Leeds Community Healthcare NHS Trust’s general post-injury advice is to start with light activity and build effort gradually; stop if pain becomes sharp or increases, or if swelling, movement or strength worsens. That is general injury advice, not a hamstring-specific clearance test. (Leeds Community Healthcare NHS Trust, “Return to activity or sport after injury”.)
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How long does a hamstring strain take to heal?
Recovery varies with the severity of the injury and what you need to do. Mild injuries may improve in days; severe injuries can take weeks or months. Work or sport demands, symptoms and clinical assessment also affect when it is sensible to resume activity. The available NHS guidance does not establish one timetable or a universal return-to-sport test, so avoid using a calendar date alone to decide you are ready.
A complete muscle tear may require surgery. If recovery is taking longer than expected, or you have injured a hamstring before, a clinician or physiotherapist may be able to assess what is delaying progress and advise on rehabilitation.
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When should I get medical advice?
Contact NHS 111 for urgent advice if any of these apply:
- The pain is very bad or getting worse.
- Swelling or bruising is substantial or worsening.
- It hurts to walk or stand on the injured leg.
- The leg is very stiff or difficult to move.
- Self-care is not helping.
- You feel feverish, very hot and cold, or shivery.
These are NHS escalation signs; use the NHS hamstring injury page for its full advice.
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